Over the past couple of months one door has closed but another very exciting one has opened.
Crossfit Coolum Beach has been rebranded and will also now be known as SAKred Strength. It is with great pleasure to announce Sean and Bryan as your new owners/managers.
We will continue to operate this page for the interim but if you are interested in updates please head over to the SAKred Strength FB page.
Here's cheers to some exciting times ahead !!

SAT 11/10

CHANGE IS IN THE AIR....

CROSSFIT COOLUM BEACH HAS ENTERED A NEW ERA!!
NEW BEGINNINGS, NEW IDEAS, NEW ENERGY, EXCITING AND SURPRISING....

FRI 10/10

A) Strength: Power Clean 5x1
10 Min to find a heavy single power clean for today.
*Record heaviest rep only*

B) Strength: Power Clean 5x2
Power Clean 5x2 @ 80-85% off of todays heaviest single.
*quick reset between reps no TNG*

C) ' Running Fran"
Run 400m
21 Thrusters (40/ 25 )
21 Pullups
Run 100m
15 Thrusters
15 Pull ups
Run 100m
9 Thrusters
9 Pull ups

D) Finisher: 100x Medball Twists
100 medball twists for time
Choose the weight you are comfortable with.
This is for quality and not scored
Record the medball or weight used for future reference

THURS 9/10

A) Strength: Deadlift 5x5 Deadlift 5x5

B) Strength: Strict Press 3x5 Strict Press 3x5

C) Gymnastic/ Skill : EMOM Ring Dip x5 EMOM 10: X5 Ring Dips Choose your hardest scaling which can be help across 10 min

D) Workout: Thursday 9-10-14 10 min AMRAP 7 Burpees 7 KB swings ( 32 / 24 ) 7 Wall balls

WEDS 8/10/14

A) Strength: Power Snatch 5x1 Maximun 10 minutes to find a heavy single power snatch for today . * Just record your heaviest set *

B) Strength: Power snatch 5x2 5x2 Power Snatch @ 80 - 85% of todays heaviest single. * no touch and go quick reset only *

C) Team Series Event 7 Team Series Event 7 for time : 21 - 15 - 9: Overhead squat ( 52.5 / 35 ) Toes 2 Bar

D) Finisher: 3x 400m Run 3x 400m run 1:1 rest near max effort each set

Tuesday 7/10/14

A) Strength: Backsquat 5x5 5x5 backsquat

B) Skill : EMOM10 5x Pull ups 5 pull ups on the minute every minute for 10 minutes. Choose the hardest scaling for you. Banded, Strict, Weighted, Kipping / butterfly * Note your scaling for future retests *

C) Workout : Tuesday 07-10-14 30-20-10 : Box Jumps ( 24 / 20 ) Push Press ( 50 / 30)

D) Finisher : 1000m Row 1000m Row for time.

FRI WOD 3/10/2014

A)
15 Mins, Work up to A Heavy Ground To Overhead Movement of Your Choice.

B)
"Fran"
21,15,9
Thrusters 42.5kg(30kg)
Pullups

THURS WOD 2/10/2014

A)
Push Press 3,2,2,1,1,1,1

B)
Run 400Mtrs
50 Box Jumps 24"18"
20 toes To Bar
Run 400 Mtrs
30 Box Jumps 24"18"
15 Toes To Bar
Run 400Mtrs
20 Box Jumps 24"18"
10 Toes To Bar

WED WOD 1/10/2014

A)
Hang Snatch (Knee)12 Mins to reach a Heavy Double.

B)
10 Min AMRAP
3,6,9,12,15.........
Power Cleans 60kg(40kg)
Burpees

TUES WOD 30/92014

A)
10 Mins, Work up to a Heavy 3 Position Clean & Jerk Hip, Knee, Floor +1 Jerk

B)
3 Rounds For Time
7 Muscle Ups
30 Wall Ball
50 Double Unders

MON WOD 29/9/2014

A)
Deadlift 3,2,2,1,1,1,1


B)
Goodmorning Deadlift 5,5,5


C)
Double Kettle Bell Lunges 2x2 Laps Gym Floor


D)
Weighted Planks 2x

SUN WOD 28/9/2014

SAT WOD 27/9/2014

A)
12 Mins Work Up To a Heavy Triple Front Squat

B)
Run 800Mtrs
30 Power Snatch 60kg(40kg)
Run 800Mtrs

FRI WOD 26/9/2014

A)
10 Mins, Work Up to a Heavy Triple High Hang Snatch

B)
For Time
60 Burpees
50 Situps
40 KBS
30 Pullups
20 HSPU

THURS WOD 25/9/14

A)
Push Press 3,2,2,1,1,1,1

B)
21,15,9
Power Cleans 50kg(35kg)
Thruster 50kg(35kg)

WED WOD 24/9/2014

A)
10 Mins. Work Up To a Heavy, Hang Clean & Split Jerk (2+2)


B)
5 Rounds For Time
5 Muscle Ups
21 KBS 24kg(16kg)

TUES 23/9/2014

A)
12 Mins Work Up to a Heavy Single Snatch

B)
Run 400
30 OHS 42.5kg(30kg)
Run 400
30 KBS 24kg(16kg)
Run 400
30 Toes To Bar
Run 400
30 Burpee










                                      ** IMPORTANT ANNOUNCEMENT **
For everyone who may be wondering, Crossfit Coolum Beach is NOT closing!!!
We do have some exciting things happening though, so if ALL members could attend an information session on Thursday 25th Sept at 7pm that would be great..
See you all there!


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MON WOD 22/9/2014

A)
Deadlift 3,2,2,1,1,1,1


B)
Stiff Leg Deadlift 2x8-10

C)
Pendlay Row 5,5,5

D)
2x20 Hollow Body Rocks

SUN REST DAY 21/9/2014

SAT WOD 20/9/2014

A)
Back Squats 2,2,2,2,2

B)
12 Min AMRAP
3,6,9,12,15......
Push Press
Burpee

FRI WOD 19/9/2014

A)
Clean & Jerks 3,3,3,3,3

B)
4 Rounds For Time
Run 400Mtrs
30 Squats
20 Situps
10 HSPU

THURS WOD 18/9/2014

A)
Push Press 3,2,2,1,1,1,1

B)
Weighed Pullups 3x5

C)
3 Rounds For Time
21 KBS 24kg(16kg)
12 Front Squats 80kg(60kg)

WED WOD 17/9/2014

A)
Snatch 2,2,2,2,2

B)
12 Min AMRAP
10 Toes To Bar
15 Box Jumps 24"18"
20 Double Unders

TUES WOD 16/9/2014

A)
12 Mins Work Up to a Heavy, Push Press+Push Jerk+Split Jerk (1+1+1)

B)
For Time
25 Burpees
25 Pullups
20 Power Cleans 60kg(40kg)
20 Pullups
15 Squat Cleans 60kg(40kg)
15 Pullups
10 Clean &
Jerks  60kg(40kg)
10 Burpees

MON WOD 15/9/22014

Warm up
10 Mins Roll Quads & Glutes (Foam roller &  Balls )
15 Roll overs
20 Groiners 
20 Mountain Climbers
20 Star jumps


A)
Deadlift 3,2,2,1,1,1,1

B)
Stiff Leg Deadlift 2x8-10

C)
Double Kettle Bell Lunges  2x2x   Gym Floor

D)
Weighted Planks 2x

Then
Hamstrings - 2 min each side 
Glutes - 1 min each side

SUN REST DAY 14/9/2014

HOME WORK!

Hamstring Stretch 2 Mins Per Side

Box Shoulder Stretch 2 Mins

SAT WOD 13/9/2014

Warm up
10 Mins Roll Quads & Glutes (Foam roller & Balls )

Barbell Warmup/Skills With Coach

A)
10 Mins, Heavy Single Clean & Jerk

B)
10 Clean & Jerks 60kg(40kg)
30 Double Unders
8 Clean & Jerks 60kg(40kg)
30 Double Unders
6 Clean & Jerks 60kg(40kg)
30 Double Unders
4 Clean & Jerks 60kg(40kg)
30 Double Unders
2 Clean & Jerks 60kg(40kg)
30 Double Unders

Clean & Jerk is a Full Squat and can be turned into a thruster.

Then
5 Mins Roll Quads & Glutes (Foam roller & Balls )
Hamstring Stretch 2 Mins Per Side

FRI WOD 12/9/2014

Warm up
Roll out Thoracic 2 Mins
Then Kettle Bell Armpit Smash 1 Min Each Side

Barbell Warmup/skills With Coach

A)
15 Mins reach a Heavy High Hang Snatch @Hip (Shoulders Behind Bar)

B)
21,15,9 Reps For Time of
Deadlifts 100kg(70kg)
Pullups
Burpees

Then
Pigeon Stretch 2 Mins Per Side 
Hamstrings 1 Min Each Side
Box Shoulder Stretch 2 Mins

THURS WOD 11/9/2014

Warm up
Roll out Thoracic - 2 min
Kettle bell armpit smash - 1 min each side
15 Roll overs
Spiderman Stretch - 40 seconds each side
20 Mountain Climbers
20 Star jumps

Then
A)
Press 3,2,2,1,1,1,1

B)
Weighted Ring Dip 5,5,5

C)
Weighted Pullups 7,7,7

D)
Strict Toes To Bar 5x5

Then
Box Shoulder Stretch - 2 mins
Hamstrings - 2 min each side 
Glutes - 1 min each side

WED WOD 10/9/2014

Warm up
10 Mins Roll Quads & Glutes (Foam roller & Balls )

Barbell Warmup/Skills With Coach

A)
10 Mins Work Up to a Heavy Clean+Hang Clean+Split Jerk (1+1+1)

B)
For Time
Run 400 Mtrs
50 Box Jumps 24"18"
50 KBS 24kg(16kg)
50 Double Unders
50 Wall Ball10kg(6kg)
Run 400 Mtrs

Cool Down
5 Mins Hamstring Stretching  (Hold Pullup Frame)
General Stretching

TUES WOD 9/9/2014

Warm up, 
Roll out Thoracic 2 Mins.
Then Kettle Bell Armpit Smash 1 Min Each Side.
Barbell Warmup with coach 

A)
10 Mins Work Up to a Heavy Single Power Snatch + OHS (1+3)

B)
3 Rounds For Time
Run 400Mtrs
21 OHS 42.5kg(30kg)
12 Toes To Bar

Then
Box Shoulder Stretch 2 Mins
Hamstrings 2 Mins Each Side 
Glutes 1 Min Per Side

MON WOD 8/9/2014

A)
Back Squats 3,2,2,1,1,1,1

B)
Barbell Lunges 2x8-10 Each Leg

C)
Stiff Leg Deadlifts 2x8-10

C)
3x 20 Hollow Body Rocks

Just incase you didnt know who is in the photo with Koz.

SUN REST DAY 7/9/2014

SAT WOD 6/9/2014

A)
10 Mins to reach a Heavy 3 RM Split Jerk

B)
8 Min AMRAP
12 Burpees
20 Double Unders
14 Burpees
22 Double Unders
16 Burpees
24 Double Unders
ETC

C)
3x 20 Hollow rocks & Supermans

FRI WOD 5/9/2014

Warm Up 
Roll out Thoracic 2 Mins.
Then Kettle Bell Armpit Smash 1 Min Each Side.
Roll Quads & Glutes (Foam roller & Balls )
10 Minutes 
Barbell Warmup/Skills With Coach

Strength
A)
10  Mins Hang Clean & Jerk (3+1) 

Conditioning
B)
7 Rounds For Time
7 Deadlifts 100kg(70kg)
10 Box Jumps

Cool Down
5 Mins Hamstring Stretching 
1 Min Pigeon Stretch Per Side 
General Stretching  

 Super men and Women of the 4:30

THURS WOD 4/9/2014

Warm Up
Roll out Thoracic 2 Mins.
Then Kettle Bell Armpit Smash 1 Min Each Side.
10 Shoulder Dislocates
Front Rack Stretch 40" Per Side
"Barbell"
5 Press
5 Front Squats
5 Muscle Cleans
5 Goodmornings 


A)
ME Press 3,2,1,1,1,1

B)
Weighted Dips 7,7,7

C)
Kettle Bell Press 7,7,7

D)
5 Rounds For Time
15 KBS 24kg(16kg)
10 Pullups

Then 
Box Shoulder Stretch
Hamstrings 2mins Per Side
Glutes 2 Mins Per Side 

WED WOD 3/9/2014

A)
Hang Snatch (below Knee) 2,2,2,2,2

B)
4 Rounds For Time
Run 400Mtrs
30 Wall Ball

C)
Dish and Superman Holds  3x 45 Sec
and
Dish and Superman Rocks 3x20
and
Skin The Cat (Bent Legs or Straight Legs) 1x8

DIRTY SHOES ! We all love to the out on the weekends go for a run, walk on the beach dig the garden, maybe some mud wrestling what have you?. If you do please do us a solid and clean your @#$% shoes (seriously) and if you make a mess clean up after yourself. I have all of your addresses and I will break into your house and walk around in my muddy runners!

TUES WOD 2/8/2014

Warm up, 
Roll out Thoracic 2 Mins.
Then Kettle Bell Armpit Smash 1 Min Each Side.
Sampson Stretch
Wrist elbow and shoulder circles 
Spider man Stretch
Mountain Climbers x10 Per Side
Groiners  x20
Star jumps x20

A)
Weighted Pullups 3,3,3,3,3

B)
21,15,9
Power Clean 60kg(40kg)
Burpees
Toes To Bar


                                                                                                        Then 
                                                                                                       Box Shoulder Stretch
                                                                                                       Hamstrings 2mins Per Side
                                                                                                       Glutes 2 Mins Per Side 

MON WOD 1/9/2014

Warm Up
5 Mins Roll Quads & Glutes (Foam roller &
Balls )
Ankle Mobility & Calf Stretch
Rollovers
Glute Bridges 

A)
ME Squat 3,2,2,1,1,1,1

B)
Goodmorning Deadlifts 2x8-10

C)
Double Kettle Bell Lunge 2x Gym Floor 2 Rounds

D)
Weighted Planks x2

Super Couch Stretch 2 Mins Each Side
Hamstring Stretch 4 Mins

Programing 

Just in case you haven't noticed the format of how we are training has changed a little over the last week. There are two ME or Max Effort Days per week, on these days  there are two or three assistance exercises. This is all part or a 9 week strength program Conjugate CrossFit. This means that we will using 1 Max Effort Lower Body Exercise and 1 Upper Body Max Effort Exercise each week. These are by the assistance exercises. The purpose of this is to get people past sticking points in the lower body exercises and upper. The ME Lifts will be changed every 3 weeks to prevent over training  but you will still be maxing out twice each week. The will still be plenty of Olympic Lifting on the other days but no maxing out and the conditioning WODS will all be in the light to Medium to prevent burnout.

So to get the most out of your training I suggest you turn up on the ME  days and two to three Olympic Lifting/Conditioning Days. If for some reason you miss the ME days and care about how strong you are come in in the open gym time and get it done. Don't be weakling.

SUN REST DAY 31/8/2014

SAT WOD 30/8/2014

Warmup,
Mash Thoracic (Balls and Kettle Bell) Just get it done!
Partner shoulder Stretch 
Super Couch Stretch
Roll Overs

Barbell Warm Up 


A)
10 Mins to reach a Heavy 3 Position Snatch(Floor, Knee, Hip)


B)
5 Rounds For Time
21 KBS 24kg(16kg)
21 Push Ups

C)
5x5 Strict Toes To Bar


Hamstring Stretch 2 Mins Each Side, yes again we are all tight as a.....

FRI WOD 29/8/2014

Warm up, Roll out Thoracic 2 Mins. Then Kettle Bell Armpit Smash 1 Min Each Side.

Then Barbell Warmup with Coach.  


A)
Power Clean & Jerk 10 Mins To a Heavy Double 

B)
"Grace 30 Power Clean & Push Jerks 60kg(40kg)
Cap 10 Mins, Scale accordingly  

C)
3 Mins Max Hollow Rocks


Then,
# Hamstring Stretch 2 Mins Each Side.
# Box Shoulder Stretch 2 Mins

THURS WOD 28/8/2014

A)
ME Press 3,2,2,1,1,1,1

B)
Weighted Ring Dip 5,5,5

C)
Banded Tricep Push Downs 2x10

D)
Run 800Mtrs
21,15,9
Push Jerks 60kg(40kg)
Toes To Bar 
Run 800Mtrs

WED WOD 27/8/2014

A)
Weighted Pullups 5,5,5,5,5

B)
For Time
35-25-15
Wall Ball 10kg(6kg)
Burpees
Double Unders

C)
Core Work 

TUES WOD 26/8/2014

A)
High Hang Snatch, Work Up to a Heavy Triple, 10 Mins

B)
In 6 Mins Run 800Mtrs
Then Max Reps Overhead Squats 50kg(35kg)
(Score Overhead Squats)

C)
6 Min AMRAP
7 Thrusters 50kg(35kg)
12 KBS 24kg(16kg)
7 Pullups
(Score Reps and Rounds)

MON WOD 25/8/2014

A)
Max Effort Back Squats  3,2,2,1,1,1,1

B)
Stiff-Leg Deadlift 2x8-10

C)
Barbell Step-ups 2x8-10 Each Leg

D)
Weighted Planks













SUN REST DAY 24/6/2014

SAT WOD 23/8/2014

20 Min AMRAP
5 Push Press 50kg(35kg)
10 KBS 24kg(16kg)
15 Wall Ball 10kg(6kg)

FRI WOD 23/8/2014

A)
5-4-3-2-1 Power Clean 85kg(55kg)
20-18-15-12-9 Ring Dips

B)
Deadlift 3,3,3,3,3

THURS WOD 21/8/2014

A)
Split Jerk 2,2,2,2,2

B)
100 Double Unders
21,15,9
Burpee Box Jump 24"18"
Pullup
100 Double Unders

WED WOD 20/8/2014

A)
Hang Snatch 3,3,3,3,3

B)
Back Squats 3,3,3,3,3

C)
Press 3,3,3,3,3

TUES WOD 19/8/2014

"DT"
5 Rounds For Time
12 Deadlifts 70kg(50kg)
9 Hang Power Cleans 70kg(50kg)
6 Push Jerks 70kg(50kg)


If Diet is one of the biggest factors in Fitness and Heath/Wellness then whatever or however you choose to eat needs to be something you can continue to do long term. Otherwise your results will only be short term. If you are taking a supplement/ meal replacement or on a diet to get yourself to a certain point, lean out etc. My question would be this...Can I do it long term? If not your results will only be short term. Once you come off the supplement or diet whats your plan?

MON WOD 18/8/2014

"Bradley"
10 Rounds For Time
Sprint 100Mtrs
10 Pullups
Sprint 100Mtrs
10 Burpees
Rest 30 Seconds 

SUN REST DAY 18/8/2014

SAT WOD 16/8/2014

A)
Shankle Complex

1 Deadlift
3 Hang Pulls
1 Hang Clean
2 Split Jerks

5 Sets For Max Weight

B)
Back Squats 2,2,2,2,2

FRI WOD 15/8/2014

For Time
50 Deadlifts 50kg(35kg)
50 Lunges
40 Back Squats 50kg(35kg)
40 Toes To Bar
30 Power Cleans 50kg(35kg)
30 Burpee Box Jumps 24"18"
20 Thrusters 50kg(35kg)
20 Triple Unders

THURS WOD 14/8/2014

7 Rounds For Time
Run 400 Mtrs
21 KBS 24kg(16kg)
12 Pullups
Rest 1 Minute Between Each Round, Score Total Time.

WED WOD 13/8/2014

A)
Snatch 3,2,1,1,1,1

B)
Press 3,3,3 

C)
Deadlift 3,3,3

TUES WOD 12/8/2014

A)
"Elizabeth"
21,15,9
Cleans 60kg(40kg)
Ring Dips

B)
2 Rounds
15 Strict Pullups (Chest to Bar ?)
15 HSPU (Deficit Strict?)
30 Hollow Rocks 

MON WOD 11/8/2014

A)
1 Min Kettle Bell Snatch  24kg(16kg)
1 Min Double Unders
2 Mins Kettle Bell Snatch  24kg(16kg)
2 Mins Double Unders
3 Mins  Kettle Bell Snatch 24kg(16kg)
3 Mins Double Unders

Score, Kettle Bell Snatch  and Double Unders.

B)
Back Squats 5,5,5,5,5

SUN REST DAY 10/8/2014

SAT WOD 9/8/2014

For Time
70 Burpees
60 Situps
50 KBS 24kg(16kg)
40 Pullups
30 HSPU

FRI WOD 8/8/2014

A)
Clean & Jerk 3,2,2,1,1,1,1

B)
Push Press 3,3,3

C)
Deadlift 3,3,3

THURS WOD 7/8/2014

Muscle Up Biathlon

For Time,
Run 400 Mtrs
18 Muscle Ups
Run 400 Mtrs
15 Muscle Up
Run 400 Mtrs
12 Muscle Ups

Every Time you break a set of Mucsle Ups Run 200Mtrs. This was a 2014 CrossFit Games WOD. The Time Cap for this WOD was 18:00 Mins. For us mere mortals 30:00 Mins.

WED WOD 6/8/2014

A)
Back Squats 2,2,2,2,2,2,2

B)
Press 3,3,3,3,3

C)
60 Hollow Body Rocks