Coastal Crossfit Queensland | Sunshine Coast | Kawana | Forging Elite Fitness

WOD: Friday

Coastal CrossFit — Thu, 17 May 2012 10:00:13 +0000

*Please note that the gym is closed today. Here is a WOD you can do from home.

Perform as many reps as possible in 7 minutes of:
Hollow Rocks/Hold
(perform 7 push-ups each time you break)

Post reps to comments.

WOD: Thursday

Coastal CrossFit — Wed, 16 May 2012 10:00:23 +0000

*Please note that only the 5.00 & 6.00am sessions are on today.

For time:
100 Weighted Step-ups 20″ 20kg (15kg)
Bear Crawl 200m

Start the workout with a 1000m row. You may partition the rest of the work as you like.

Post time to comments.

WOD: Wednesday

Coastal CrossFit — Tue, 15 May 2012 10:00:09 +0000

Work to a 1RM Push Press

then…

2 Rounds for max reps: (choose your movement)
3 min. Pull (A. Bar Muscle-up/B. Strict Pull-up/C. Ring Row)
3 min. Push (A. Handstand Push-up/B. Ring Dip/C. Push-up)

Post load and total reps/choices to comments.

Some more magic from California Strength – Beasts!

A Must Read….

Coastal CrossFit — Mon, 14 May 2012 22:57:09 +0000

Are You Recovering Or Are You Just Resting?

Rest vs Recovery

These two words, “rest” and “recovery,” have distinctly different meanings when applied to health, fitness or athletic contexts. Recovery can encompass many different behaviors and strategies, but it is fundamentally different than just resting.

Rest is simply the absence of effort or movement—the absence of exertion. Think taking a day off from exercise or sport, napping, chilling on the couch, rotting your brain with Jersey Shore or Lost reruns, and going to bed nice and early so you get adequate sleep. All of that is fine and good, but resting is only one small part of true recovery.

Recovery is the restorative process by which you regain a state of “normalcy”; healthy and in balance. (If your “normal” is not “healthy,” perhaps you should spend some time considering that.) Recovery is far more than just taking a day off from training. Genuine recovery includes adequate rest, but also must include the engaged, deliberate execution of a cogent plan to offset the (physical and psychological) cost of your training. Article continued – here.

WOD: Tuesday

Coastal CrossFit — Mon, 14 May 2012 10:00:28 +0000

Work up to a 1RM Deadlift

then…

Opposing Ladder of:
Deadlift 60% of 1RM
Burpee

Start with 10 Deadlift and 1 Burpee and reduce/increase the reps of each movement until you complete 1 Deadlift and 10 Burpees.

Post load and time to comments.

Only the Strong Survive: Lift to Live Longer

Post Fran carnage!

WOD: Monday

Coastal CrossFit — Sun, 13 May 2012 10:00:54 +0000

Weekly Challenge: 150 Evil Wheels

“Fran”
21-15-9 reps for time of:
Thruster 42.5kg (30kg)
Pull-up

Post time to comments.

Don’t dodge this one because there is only one thing worse than the pain of the workout – the pain of wondering what you could have done if you manned up and gave it a go. Here is my last go from about six months back.

Rest Day at Coastal CrossFit Queensland

Coastal CrossFit — Sat, 12 May 2012 22:22:54 +0000

Happy Mothers Day to all of our CrossFit Mum’s.

Please remember that the gym is open between 3.00-4.30pm today.

WOD: Saturday

Coastal CrossFit — Fri, 11 May 2012 10:00:41 +0000

Please don’t forget that the gym is open between 3.00-4.30pm this Sunday.

Farmers Carry 600m as heavy as possible. Each time you break run the course.

Post time and load to comments.

Performance Development: 8.00am

The Oak and the Reeds

Coastal CrossFit — Thu, 10 May 2012 22:25:07 +0000

You may remember a fable from when you were young (or maybe you don’t) that was called ‘The Oak and the Reeds’. The gist of this story was that a seemingly mighty Oak tree was uprooted during a storm while the reeds that grew nearby remained undamaged. The Oak tree could not understand why the reeds were unaffected by the storm when it was clearly bigger and more impressive than the tiny reeds.

This fable translates very well to CrossFit in that we regularly see the seemingly mighty athlete unable to perform tasks that you would assume they would do with ease due to their inability to move with a force rather than against it.

If you haven’t worked out where I am going with this yet, then here it is. We have quite a few Oaks that train with us and if you think I am talking about you, I probably am. The goal of our program is to create fit and healthy human beings and let me tell you, if you can’t touch your toes or lay flat on the ground without pain, then you are not healthy. As humans we are very good at taking from our body without giving it much in return and most of the time we are robust enough to withstand this neglect. We take PR after PR in our strength training like it is our god given right but the mere suggestion of balancing out those gains with some flexibility work is treated like a bad joke.

CrossFit is a potent training stimulus and the movements we perform are very good at finding your weak link; so you can avoid the flexibility work and keep telling yourself that it won’t happen to you, but let me make this very clear. If this article describes you and you are not actively addressing your mobility issues, then it is only a matter of time until something gives. Ultimately what does not bend will break – Are you an Oak or a Reed?

This video is a classic example. It is the final heat of the first workout from the 2010 CrossFit games where Chris Spealler (far side of shot) effortlessly blasts through the near body-weight snatches where Jason Khalipa (right hand side) struggles with a weight that you would assume he would eat for breakfast. Fast forward to about 5.00 min to see the action of Khalipa.

WOD: Friday

Coastal CrossFit — Thu, 10 May 2012 10:00:34 +0000

Please note that the gym will be open between 3.00-4.30pm on Sunday for open gym time.

5×1 Deadlift @ 90%
5×1 Push Press @ 90%

Post loads to comments.

2012 Regional WOD 2: 2000m Row – 50 Pistols – 30 x 100kg Hang Cleans