Lazar Memorial WOD

WODs August 7, 2025

Today marks one year since the tragic passing of Lazar Dukić during the 2024 CrossFit Games. Though we didn’t know Lazar personally, his loss shook the entire CrossFit community.

Lazar was a true athlete — strong, humble, and driven. His presence on the competition floor was powerful, and his absence is still felt deeply by athletes and affiliates around the world.

Today, we honor Lazar through his Memorial WOD — not just to remember him, but to acknowledge the spirit of unity and respect that defines our CrossFit family.

💫 Rest in peace, Lazar.
You are not forgotten.

‘Lazar Dukic’
Memorial WOD

For time:
3 Rounds of:
30 Calories Row
10 Bar Muscle-ups

Rest 3 minutes

Then, 3 Round of:
30 Calories Row
15 Strict Handstand Push-ups

Rest 3 minutes

Finally, 3 rounds of:
10 Bar Muscle-ups
15 Strict Handstand Push-ups.

Compare time to last time here

The snatch is one of the most complicated movements that you will encounter in CrossFit which can make it equally frustrating and rewarding at the same time. Here are some tips to help you on your journey to a better snatch: 1. Get comfortable in the bottom of an overhead squat. This is as simple as it sounds – grab a bar and literally spend time sitting in the bottom of the overhead squat. The more time you spend there, the more confident you’ll be to drop into this position during the snatch. 2. Hold positions. Learn the correct set-up, above the knee and high hang positions and then practice holding these positions statically. Once you can hit these positions correctly without having to think too much, start to move (slowly) from one position to the next. Do this over and over again until the movement between one position and the next is a no brainer. 3. Use hook grip. No one likes the feeling of using hook grip initially but it is a necessary thing. Using hook grip gives you a much more secure grip on the bar and reduces the tension in your arms which means a quicker turn over under the bar and reduces the likelihood of an early arm pull. 4. Be committed. There’s a lot to think about in the snatch but you can’t let your brain get in the way. Give every lift your all – big weights won’t go up if you try to move them slowly! 5. Don’t go for PB’s too often. Trying to get better by lifting maxes all of the time is a frustrating road. If you’re working on the limits of your ability chances are that your movement quality is not as good as it could be and your progress will be stunted. The large majority of a weightlifting program is comprised of submaximal lifting with PB’s normally left for competitions. Let the weight you lift be dictated by form – some days you’ll be able to lift weights that you can’t on other days. Don’t let this worry you – just focus on moving with the highest level of quality on any given session and the big numbers will follow.

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!

WOD: Saturday

Today’s WOD is a Steve K special. Come in to see what he has planned for you!

Lazar Memorial WOD

chris

More Stories

Tips For a Better Snatch

The Power of Time Horizon and Compounding Gains in Nutrition

BRING A FRIEND SATURDAY

WOD: Saturday

chris

You may also like

More Stories

Tips For a Better Snatch

The Power of Time Horizon and Compounding Gains in Nutrition

BRING A FRIEND SATURDAY

WOD: Saturday