We were deeply saddened this weekend to find out about the sudden unexpected death of our grandfather – Adolfo Garcia. This is very hard for everyone who knew him – especially our family, so please keep us in your thoughts and prayers. Adolfo was a pillar of stability in our family – he always was there to help any way he could and in times of crisis would be a huge source of stability and calm to keep everyone positive. Even during his last days – he did not tell anyone about the issues he was having which is why his death was such a sudden surprise.

Even at the age of 78 – he was active and enjoyed spending time with us as much as he could. He actively participated in workouts with us and tried to stay as active as possible throughout his entire life. At times it was hard for us to keep up with him. Without him – I don’t even think CFC would be here or where it’s at today. His energy and love for travel inspired me to join the Air Force and ultimately led me to start this business back in 2007. He will be greatly missed and his memories will continue to inspire everyone that knew him.

RIP Adolfo Garcia

Your Grandson,
Ezekiel Martinez

The coaches were (and still are) adept and knowledgeable on the sport of fitness while also taking the time to personalize my training. When I am slow they motivate me to speed up. When I stop their intensity helps me suck it up and push forward. Crossfit Coastal has made me a better person and I couldn’t imagine working out anywhere else.

Luke W.

The foundation of the CrossFit pyramid is nutrition. When our athletes combine their training with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar the results are AMAZING. The founder of CrossFit, Coach Greg Glassman, states it brings “a jet stream of adaptation.” Learn more at our Nutrition Meeting.

The following topics will be covered:

• Nutrition & Timing
• Sleep and how to get it – if you wake up more than once a night this meeting is definitely for you!
• Supplements & Recovery
• People to Follow
• Question and Answer

Nutrition Meeting @ CrossFit Coastal
This class will be an hour long with a 20 min Q & A afterwards.
Saturday – May 18th @ 12:00 PM.
Tuesday – May 21st @ 1:00 PM & 6:30 PM
*Current/prior clients = $30*
*Visitors = $40*
Whether you are a member of the community or not, our nutrition programs are available to anyone ready to eat themselves healthy.

REGISTER HERE

Effort is crucial to succeeding at any program – credit: T-Nation

This is going to be a light week – it’s our deload week in the Wendler 531 program. Why go light this week? Here’s why…

Consistent training eventually builds a deficit that cannot be repaid in a single rest day. A deload week is a chance for your body to recover from that deficit. The deload week allows your body to catch up – to repair connective tissue and restore testosterone/cortisol ratios. Muscle can recover more quickly than connective tissue. A deload week keeps tendons and ligaments healthy. If you chronically develop tendonitis, then scheduled deload weeks are definitely part of the solution. Courtesy of Tony Gentilcore

Workout of the Day
Squats: 5 @ 40%, 5 @ 50%, X @ 60%
then…
3 Rounds
100 ft Lunge
50 Air Squats
25 Back Extensions

Workout of the Day
Wendler Press – Week 3
AMRAP 8 Ladder
Shoulder to Overhead
Toes 2 Bar
Rest 4 minutes
AMRAP 8 Ladder
Ring Dips
Slam balls

High Protein Diet to Lose Fat and Preserve Muscle – Charles Poliquin

The Cuban diet: eat less, exercise more – and preventable deaths are halved

The Best Shoulder Mobility Drill EVER

Every day I spend time talking to people about changing something in there life, no matter how big or even how small it might be. I explain to them that it is a domino effect; one small change now makes a different person down the road. My name is C.J. Jacobsen and I have been doing Crossfit for 1 year now. I started thinking one day that I need to make a change to better myself, after deciding that I wanted to see myself get better at Crossfit I contacted Crossfit Coastal and made that small change in my life. I have been with them for 2 months now and the progression has come along faster than I would have ever imagined. The following stats are what I walked in to Crossfit Coastal with:

Weight: 155lbs
Height: 65”
Bench: 230lbs
Press: 130lbs
Clean: 155lbs
Snatch: 135lbs
Back Squat: 280lbs
Front Squat: 200lbs
Pull Ups: 45

After spending three times a week with Ezekiel working on everything I thought I knew, I started to feel the change. When I say feel, I am not talking about feeling myself getting bigger….. I felt the pain of the weakness leaving my body! It was the worst and best feeling in the world. “After the pain then came the gain” This was right around the 2013 Crossfit Games Open. Finishing in the top 100 of Regional’s and the top 1,000 in the world would have not been possible without working with the gym. I took time after the Open so I could see where I was before I started training once again. The following stats are after joining the gym:

Weight: 165lbs – +10 lbs
Height: 65”
Bench: 285lbs – +55 lbs
Press: 165lbs – +35 lbs
Clean: 240lbs – +85 lbs
Snatch: 200lbs – +65 lbs
Back Squat: 350lbs – +70 lbs
Front Squat: 300lbs – +100 lbs
Pull Ups: 60

This was only after 2 months of working three times a week with Crossfit Coastal. I have made up my mind that next year I will be going to Regionals and I know I will have all of the support that my other family gives me at the gym. So I say to you today “Have you made a small change today to better yourself tomorrow?”

C.J. Jacobsen
“BEAST MODE ON”

Short Look at the Wendler Strength Program…

Wendler describes the core philosophy behind 5/3/1 as “the basic tenets of strength training that have stood the test of time.”

Basic multi-joint lifts: “The bench press, parallel squat, deadlift, and standing press have been the staples of any strong man’s repertoire. Those who ignore these lifts are generally the people who suck at them. If you get good at those, you’ll get good at other stuff, as they have such a huge carryover.”

Starting light: While it may seem counterintuitive to take weight off the bar when the goal is to add weight to it, Wendler asserts that starting lighter allows you more room to progress forward. “This is a very hard pill to swallow for most lifters,” he says. “They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego.”

Progress slowly: This ties in with starting light, and keeps lifters who want to get big and strong yesterday from sabotaging their own progress. “People want a program that will add 40 pounds to their bench in eight weeks,” Wendler explains. “When I ask how much their bench went up in the last year, they hang their heads in shame.”

Break personal records: 5/3/1 is set up to allow you to break a variety of repetition records throughout the year. Notice that it’s “rep records,” and not “one-rep max.” “Most people live and die by their one-rep max. To me, this is foolish and short sighted. If your squat goes from 225 x 6 to 225 x 9, you’ve gotten stronger.”

In 5/3/1, you’re expected to train three or four days a week. Each workout is centered around one core lift — the aforementioned parallel squat, bench press, deadlift, and standing shoulder press.

You can read more about this program here or here

Congrats to everyone at CF:Coastal that competed in the 2013 Open. We have such an amazing group of people that participated this year. You are all a huge inspiration for many…training for the 2014 CF Games starts TODAY!

Many of you entered this not entirely sure if you were ready and we’re proud of you for taking the first step in competition. Those of you who competed this year – check your scores and use this as an opportunity to see which areas you should work on this upcoming year. Seek out the help of your coaches in creating a gameplan for next year – we’re here to help anyone who is willing to put in the time and work!

I have been doing Crossfit for a while now and have been to a few boxes, and I can certainly say that Crossfit Coastal fits all levels of fitness; beginners to advanced crossfitters. They have a very well organized work out schedule and the owner does an outstanding job working with individuals, whether it’s working on technique or minor improvements. The gym it self has all the amenities not only for crossfit, but it also suits any kind of desirable fitness. One of the major things that stood out the most to me being in the crossfit community is that the gym holds a strong camaraderie between all members and staff.

To all people that are looking for a Crossfit gym or just a place to get your beast on, definitely consider Crossfit Coastal as your first choice.

This is NEW starting Saturday, March 30th!

We will be offering a FREE WORKOUT for all NEWcomers to try out CFC for the first time! At 1030 AM sharp, we will be running a really fun, simple, sweaty Team Workout.

If you love it and want to join our club, you can hop right into the Monday Beginner’s program and get on board as a new member right away!

This Saturday, since it’s Easter weekend – we’ll have light refreshments after the class. Come out and workout or just support…we’ll also have our advanced members performing a CrossFit Games workout afterwards.

If you have any questions – feel free to call us at 910.599-1055 – otherwise just show up at 5726 Market St at 10 AM if it’s your first time ready for an good time.