Thanks to all that came along- participated and supported for the team comp on the weekend. It was such a fun day!!!
All teams represented really well and we couldn’t have been prouder.
Firstly, Kaz (aka: Team manager) who supports at every event – Thanks Kaz.
Coastal Finest- Tess, Tanya Cashin, Megan, Chris E, Steve K & Rob
Outcasts- Renee, Christine, Meg, Steve W, Luka Mudronja & Bodo.
Coastalites (Mixed team)- Coastal reps: Shane, Brooke, Porter & Rach
Coastal Killers- Madi, Nat, Marie, Chris, Mitch & Brenden – Sam had to pull out due to injury, but I am sure was there in spirit.
A special mention and huge congratulations to Christine Brayshaw who only started CrossFit a few weeks ago jumped in to help out our team “Outcast” in RXD division. She did herself and her team proud. PB Snatch and PB Hang Cleans, Chest to bar pulls and much more. What can you achieve in 1 month?
Congratulations to all that achieved PBs over the weekend- It is great to see what you are capable of when you are in the midst of the excitement. Renee Kunde & Madi Napper we look forward to you having another hit at those snatches 65kg, and 55kg only missing them by a margin.
Well done to the teams who made it into the finals:
Coastalites & Coastal KILLERS.
Rest and recover today and lets get back into it Monday.
The gym is closed today due to our involvement in the Ruckus at Ruthless. If you’re looking for something to do, come on down and check it out – don’t forget your pom poms.
Here is a workout for home or the park:
50 Lunges (alternating legs)
Sorry for the late notice but there will be no training this Saturday. I had hoped to run at least the 7.00am session prior to competing down CrossFit Ruthless but our first heat is earlier than I thought. We will post a workout that you can do at home or in the park for Saturday. Sorry for any inconvenience – Chris.
For accumulative time:
75 Burpees (jump and touch)
50 DB Snatch 20/15kg
100 Wall Ball 10/6kg
*You will have 30 minutes to complete these challenges.
*Rest as much as you like in between.
*Perform the challenges in any order.
*You must complete all the challenges within the time cap for rx’d.
A. Alternate 1. & 2. on the minute for 7 rounds:
1. Snatch Pull + Hang Power Snatch + 3 Overhead Squat
2. Ring Dips
*Choose your own weight and reps.
*Aim to maintain weight and reps across all rounds.
*Feel free to Muscle-up into the Ring Dips for added challenge.
B. AMRAP in 8 minutes of:
7 Toes to Bar
14 Box Jumps 24/20″
50 Thrusters 20/15kg
35 Thrusters 40/30kg
20 Thrusters 60/40kg
*25 min cut off.
*One barbell – weight changes are part of the workout.
*Update – The crew from Mass Nutrition Mooloolaba will be at the gym this afternoon prior to the 5.00pm class for taste tests of their products and to answer any supplementation questions you may have.
Five rounds for max. reps of:
Shoulder Press (use about 75% of 1RM)
*Rest 3 min. between rounds.