Five supersets:
Bench press 8-10
Strict pull-up variation 10-12 reps *
Plank 45 seconds
Rest between rounds.
*Choose a strict pull-up option that allows 10-12reps unbroken on the first round.
Comments are closed.
More Stories
The Power of Time Horizon and Compounding Gains in Nutrition
The Power of Time Horizon and Compounding Gains in Nutrition In a world driven by instant results, it’s easy to feel disheartened when the number on the scale doesn’t budge, or when a single indulgent meal makes you question your discipline. But here’s the truth: lasting health is not built in a day—it’s built over time. And just like with finances, the principles of time horizon and compounding gains apply beautifully to your nutrition. 🔁 What is a Time Horizon in Nutrition? Your time horizon is the long-term view you take toward your goals—whether that’s fat loss, muscle gain, better energy, or long-term disease prevention. It’s the understanding that meaningful change happens over months and years, not hours and days. This is powerful because it helps shift your focus from “Did I eat perfectly today?” to “Am I consistently making better choices over time?” 📈 The Magic of Compounding Nutrition Habits Imagine investing just $5 a day. It doesn’t seem like much at first. But with consistency, time, and compounding, you could build a small fortune. The same idea applies to your food choices. A protein-rich breakfast each morning…An extra glass of water each day…Swapping soft drinks for sparkling water…Choosing whole foods over processed snacks most of the time… None of these seem dramatic in isolation, but over weeks and months, they compound to build: Over time, these micro-decisions build a resilient, energized, thriving body. ⚖️ One Bad Meal Won’t Break You Let’s be clear: a burger and fries on a Friday night won’t undo your week of nutritious eating. Just like one salad doesn’t make you fit, one indulgent meal doesn’t make you unhealthy. The key is your default patterns, not your one-off choices. We are what we consistently do. Not what we occasionally eat. 🏋️♂️ Missed Workouts? No Problem Sometimes life gets busy. You skip a session. Or two. Maybe your sleep is off or you’re low on energy. That’s okay. Progress doesn’t disappear overnight. What matters is that you don’t let one missed workout become a missed week, then a missed month. Return when you’re ready. Trust that the hard work you’ve already put in hasn’t vanished—it’s waiting for you. 🌱 Focus on Direction, Not Perfection Long-term success is about the trajectory, not perfection. Ask yourself: If yes—even just a little—you’re winning. 💬 Final Thoughts Your nutrition journey isn’t about quick fixes or rigid perfection. It’s about playing the long game. The small, positive choices you make daily will quietly stack up in your favour. And when life throws you a curveball? Don’t stress. One setback won’t undo the compound effect of hundreds of smart decisions. So eat well most of the time. Move often. Be kind to yourself. Stay consistent.Let time do its work. 🌟 “Success is the sum of small efforts, repeated day in and day out.” – Robert Collier
WINTER ATTENDANCE CHALLENGE Fight off the WINTER blues and stay on track through the colder months! Staying consistent now sets you up to feel strong, lean, and energised as we head into the warmer months. Training through winter builds not just physical fitness, but mental toughness – and your summer self will thank you for it! CHALLENGE DATES: 11 July – 31 August 3 sessions per week = You’re in the game! 5 sessions per week = 100% Attendance & bragging rights! We’ll be tracking weekly (be sure to book in via Mindbody), keeping it fun and motivating – and yes, there’ll be some awesome prizes up for grabs along the way Let’s lift the energy and keep the fire burning this winter. Who’s in?! Grab a motivation buddy and let’s keep each other moving forward — together we rise!
BRING A FRIEND SATURDAY
🎉 BRING A FRIEND SATURDAY – FREE CROSSFIT SESSION! 🏋️♀️ Ever wondered what CrossFit is all about? Come find out — no strings attached, no pressure, just fun! This Saturday, we’re opening our doors to friends, family, neighbours, and anyone curious about giving CrossFit a go. ✅ Free session✅ No experience needed✅ Supportive, judgment-free environment✅ All fitness levels welcome✅ Work out alongside our amazing community✅ Coached by experienced, friendly trainers 👯♀️ Bring your bestie, partner, workmate or sibling — it’s always more fun together.You’ll get a taste of what makes CrossFit so effective and empowering — without the intimidation. 📅 WHEN: Saturday 2nd August @ 7am📍 WHERE: Coastal CrossFit – Warana📝 WHAT TO BRING: Activewear, water, and a great attitude! 💥 You’ll move, sweat, laugh — and maybe surprise yourself with what you can do 💪Tag your workout buddy and let’s go!
FIFO- Benefits of Training
We understand the demands placed on FIFO and/or roster workers. The additional pressures of long hours, being away from loved ones, and working under stressful conditions can all take a toll on an individuals physical and mental well being. Away from home it can be difficult to make positive choices after a long day, when many of your work mates are heading for a few drinks. We believe that regular (frequent/consistent) exercise is a huge part of maintaining good Physical and Mental health. It provides a positive focus whilst working away and creates a sense of consistency in life while away and at home. The benefits are endless but include: – Good Physical and Mental Health. – Social (Grab a friend to train with and keep each other accountable). – Positive focus and accountability. – Train at your convenience. – Consistency (doing something repeatedly regardless of location) – No equipment is required – Low cost We offer various packages which can be tailored to meet the needs of the individual, this can include one or more of the following: – Personalized programs and accountability whilst away (tailored around your available equipment or simply body weight movements if no equipment is available). – Training at our facility when they are home- under supervised/coached group sessions. – One on one coaching when at home. Options start at just $45 per fortnight (3 workouts per week x 2 weeks program). If you work fly in, fly out or have an unusual roster, please call us – we are happy to work out a training and payment schedule that fits your circumstances. Testimonial- I’m working away on a FIFO roster and I had asked Marie for a program for while I’m away. Marie has tailored the program to suit my every needs as the gym I have doesn’t have all the equipment and she works the programming around what is available to me. I’m also currently nursing a couple of injuries and I’m getting the best I can out of the program with what I am able to do! Marie is an excellent motivator and always following up on my results and keeping in contact with me to keep me on track! I’m very thankful that Coastal CrossFit offer the programming as being away is hard to train without one as I really wouldn’t have a clue what to train and when! So thank-you Marie for the amazing program!! – Lindsey Crane