And we are back online….. but also have other training options!!! Do not despair, classes will just be a little different for the next week (hopefully), but you will still get the same love and attention. OUR PLAN For the next week we will continue to train via ZOOM. We have started loaning out equipment.We want everyone to have at least 2 pieces of equipment so that we can provide versatility in our programming. The program will allow you to participate regardless of what equipment you have (various options will be provided depending upon your gear). We have various training options available to suit everyone:ZOOM Classes (Most popular)- Mon- Fri: 5:30am, 6:30am, 9:15am, 5pm. Saturday 7am (With borrowed equipment- please complete equipment request form Facebook members page). Book in via Mindbody and I will send the links direct to you. Try it before you knock it- we are having lots of fun!WOD (outside of ZOOM) – post results on Facebook members.Buddy Training – Grab one person and grab some gear from the gym to train in the park next door. (Pre-arrange with Marie so the gear can be at the door for you). HOME PROGRAM– For those with a full gym set up I will provide additional program. Please let me know if you would like this option.Personalized Program or training– Contact us to arrange 0432710684 Communication via Facebook Coastal CrossFit members WOD VIDEO:A WOD video: warm up, and WOD brief, demos, etc. will be posted each night.Zoom links will also be posted. For those that cannot make the Zoom sessions be sure to complete the WOD and post your results on Facebook the same day. We are hoping for the best but planning for the worst. If all goes south and the lock down is extended- due to be announce at 4pm Sunday, we have a plan that will ensure you can continue to train and make forward progress. Have I ever let you down?? Our number 1 priority is keeping you all moving and working towards better health.What I ask from you- All members to complete the Training and equipment form – Facebook members page.– Help each other out– Grab a buddy to help keep you both motivated (Tag your training buddy/buddies in comments in Facebook) This is for you and for me. Don’t have a buddy – I will buddy you up (message me).– Meet up at a park/beach/shed anywhere (people from same households + 1 other person)– Get outside when possible– Get creative – Let’s make the most of this and have some FUN!!! ACCESS to ZOOM-Download ZOOM App to your phone/tablet or laptop.I have posted a short video to assist on Facebook members page. Click on the invite link (Links included with the WOD post. If booked in via Mindbody I will also text you the invite). WANT TO JOIN US? – We can get you started. Fill in the form below and we will be in touch.GET STARTED at COASTAL CROSSFIT If you have any issues don’t hesitate in reaching out. Cheers, Marie. Mob: 0432710684
Members check out warm-up/WOD Brief & movement video. Be sure to book in for Zoom session on members Facebook page. Warm-up:Run/Row/skip 2 minutes.then,2 rounds of:Dynamic hips x 10Plank to Front Support x 540 seconds High knees/Boots to Glutes 3 rounds of:5-7 Goblet Squat/Front Squat (light)5-7 Push Press20 second Plank Work your weight up for thrusters. Workout:Four rounds for time of:25 Thrusters *60 second plank holdRun 400m *Repetitions for thrusters have been selected to accommodate for lighter loads of Dumbbells and Kettlebells. Barbell: If you are able to go heavier on a barbell choose a weight that allows for 15 repetitions to be completed in no more than 2 sets on your first round. *Plank- aim or unbroken on all rounds*400m run is designed to be between 1.45-2.00 minutes of work. Set your distance by establishing 1 minute out (=1 minute return) during your warm up. *Four rounds allows you to push relatively hard on all elements. Be sure you can get straight onto the thrusters following your run. *Record your time/equipment and weight. Photo: A picture tells 1000 words Lloyd.