EMOM x 30 minutes:
Min 1. Max Calorie Bike
Min 2. Rest
Min 3. Max rep Wall Ball 9/6kg
Min 4. Rest
Min 5. Max rep Burpees
Min 6. Rest
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Nutrition Kickstart Part 2
Following our 1st presentation Nutrition Kickstart part 1: Our Nutrition Guy- Mark Brackley gave us lots of valuable information and habits to start implementing. Hopefully you have all been working on these. If not, it is never too late- start implementing small sustainable habits. Over the long term these habits compound to significant life changes. Regardless of your goals, long term sustainability is the key to success and this is the case with nutrition and training. Get started on the right track- Come and join us for our 2021 Nutrition Kickstart – and start creating the healthy lifestyle you deserve. Coach Mark Brackley will be running our second Nutrition sessions on Tuesday 9th March – 5:30pm. We don’t run short term “Nutrition challenges” as we see this as a set-up for failure.We can get people to comply to a 30 day challenge with awesome short term results however we know these will be short lived as we have not provided the basic tools for success – SUSTAINABILITY. Our goal is to instill small sustainable change over weeks/months/years, thus leaving you with life long habits – improving your quality of health and life over decades. During our first session: Our members receive 2-3 daily actions they you can implement into your nutrition straight away.A personalized nutrition report detailing macro breakdown based upon you and your goals.Group accountability. Our second session You do not have to have attended the first session to get valuable information. This session will further develop sustainable habits based upon where you are at the moment. This is a free session for Coastal CrossFit Members.Please be sure to book in via Mindbody.
COASTAL IN-BOX OPEN
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!! SIGN UP HERE Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” This year we are going to make this our own (thanks to some inspiration from CrossFit Catalyst).For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. COASTAL BOX OPEN (Concept stolen from Catalyst athletic). We’ll divide you up into four teams, each with a Team Captain and an awesome team name.Your can earn points for your team by participating (most points) winning an event (second-most points) and showing the most spirit during events.After three weeks of intense, Open workouts, we’ll reveal a Mystery Event Four (our own final event). THE DRAFTA draft will happen between now and February 19th. On Draft night (TBS) we will get together to watch your name be pulled from a hat. Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We have chosen a FUN bunch to Captain you (Danielle, Lloyd, Kim, Luke B).We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so. REGISTRATIONThis year we will run a weekly and running scoreboard in house. SIGN UP to the COASTAL IN-BOX OPEN You can also sign up for the Open the CrossFit Games Site to check your rank worldwide. POINTS+1 Points – Attendance: Every member of a team that completes an Open workout at Coastal CrossFit each week earns one point. Maximum one point per athlete per workout. This goes for RXD and Scaled competitors.+1 Point – Top 3: every male AND female member who places among the Top 3 at Coastal for each workout (RXD only) gets an extra point for their team. +1 Point – Top 3 Masters Athletes (45 +): male AND female member who places among the Top 3 at Coastal for each workout (RXD only) gets an extra point for their team.+ 5 Point (team) – Spirit: The team with the most noise, pride and PRESENSE each week will receive 5 bonus points. +5 Points (bonus)- 4th workout (Mystery workout). WORKOUTSIn 2021, the Open will have three workouts (one workout per week). We have a BONUS event planned, which may take place up until a week after the last workout. Throw down times will be Friday afternoon and Saturday morning.We will have two athletes go head to head each week (on Friday). Our main event will be Saturday mornings 7am until finish. For those unable to make these times we will schedule in appropriate times (talk to Marie). The Cost of the IN BOX OPEN will be $15 per head. This will cover the costs of the event, prizes, etc. FUN, PRISES, COMRADERY, HARD WORK, LAUGHS and MORE FUN!!! Are you in????
Athlete of the month.
We are excited to announce our athlete of the month, is Luke Brown. Luke joined us in June 2020 just after the gym opened back up following COVID however it feels like he has always been part of our community. Since day one Luke has become a huge part of our community- always encouraging, positive and happy to overshare (just the way we like it :D) Everyday he displays discipline, focus and commitment to becoming a better athlete. His dedication to improvement is hugely inspirational to everyone around him.Luke, you are an amazing athlete and an amazing human. We are happy you stumbled into our box and look forward to seeing what you can achieve. I asked Luke a few questions. Read below to get to know him a little more…. Could you tell us a bit about yourself? Believe it or not I am from England(not that the accent gives it away). I have been in Australia now for 10 years and can officially say I am a citizen. I am a big sports fan so love anything competitive especially my rugby league and UFC. What made you start CrossFit? I had been doing weight training for a long time and really needed a change. I was constantly looking for different challenges in the gym from strongman training to boxing. I had watched the CrossFit documentaries and thought it looked brutal which really appealed to me strangely enough. When Covid hit last year I was training from home and this was the perfect excuse for me to start something new once gyms opened back up. I haven’t looked back since.What is your most memorable CrossFit moment/s? So far I would have to say competing at the fittest 3 on the coast in November last year. This was a great opportunity to see what competing was like but also to see the different levels of athletes that were competing. Getting my first muscle up was pretty cool too.What do you enjoy doing outside of the box? I am an outdoors person and hate sitting still so I really enjoy getting out and climbing local mountains, going for a kayak, bike rides and doing a good old fashioned weight training session with friends. I also since buying my first home recently, love tinkering with projects on the house.What does Coastal CrossFit mean to you and how has it impacted you? We’re do I start……Coastal has become a real big part of my life now and so have the people there. CrossFit really is a community and everyone at Coastal makes the box such a great place to train and ‘have fun’ as I would say. Training in the 5.30am class each morning is the best part of my day knowing I get to put myself through a brutal workout with people that enjoy it just as much as I do. I have always been strongly motivated to train but I really have hit a new level of motivation since joining simply because of the huge variety and Marie is brilliant to learn from as she is a wealth of knowledge and always want to help you hit your goals.Tell us something about yourself that most people wouldn’t know? Erm….I am a fully qualified mechanic and did this for 5 years back in England but I have not worked on cars now for a good 8 years. I have also got my cert 3 and 4 in fitness as I have always wanted to get into the fitness industry but struggled to take the plunge and start a career in this. Lastly not a lot of people know that I actually came to Australia to play rugby league for Grafton in NSW. I played with them for 18 months before landing on the coast were I then signed up for the Caloundra Sharks and actually won a premiership with them before hanging the boots up. Luke will receive a gift pack including a treatment from Body Mechanics Myotherapy (thanks to Aden) https://www.facebook.com/bodymechanicsmyotherapy/a Coastal CrossFit or Maverick shirt and True products thanks to Coastal CrossFit and Maverick Strength and Conditioning Equipment.
We are hiring
Coastal CrossFit Queensland (Sunshine Coast, Queensland) is looking to add an experienced CrossFit trainer to our team. The position will start with running CrossFit classes under supervision, to running regular weekly sessions (Hours to be negotiated) with the addition of holiday work. We are looking for the right person to join our team commencing as soon as possible.The successful applicant must be: Passionate regarding CrossFit training methodology Ability to apply CrossFit methodology (scaling and substitution) to wide abilities and age groups. Professional Reliable Good time management (able to run a session on time/every time) Great people skills Willingness to become an active part of our community. Minimum requirements: CrossFit Level 1 qualification Desired qualifications:Level 2 CrossFitCrossFit KidsGymnasticsWeightlifting Experience requirements:Previous CrossFit experience coaching in an Affiliate environment and available references are essential. Please do not apply if you are not experienced at CrossFit or do not follow CrossFit methodology in your own training. Coaching children (CrossFit Kids) is ideal but not required for this position. For information about Coastal CrossFit check out www.coastalcrossfit.com.au Please apply via email to coastal.crossfit.qld@gmail.com.