Coastal Fitness HK

Coastal Fitness HK Follow

Coastal Fitness Performance Training. Home of CrossFit CSTL.

http://www.coastalfitnesshk.com/

6,310 Followers  646 Follow

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Part 2 of our @coastalfitnesshk FITNESS LEAGUE teaser is out! Head on over to our Facebook page to see full video 🎬: @life_of_hi
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#getexcited #crossfit #fitness #community #training #fun #competition #coastalfitnesshk #cfpt #cstl @ed_haynes_coach
Now that testing week is behind us and we are beginning a new training block, you're probably left wondering 'What was last week all about?'. As you know, it is our mission @coastalfitnesshk to continually educate our community
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Join us on Facebook Live on TONIGHT (Tuesday 19) and listen to @ed_haynes_coach talk through the following for each group.
- Reasoning behind each test
- What the data showed
- The priorities for the next training block
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Fitness: 7:00pm-7:20pm 
Performance: 7:20pm-7:40pm 
Competitors: 7:40pm-8:00pm
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If you have ANY questions, please leave them below in the comments section, and Ed will be sure to go through them at the end of each video!
First sneak peek into the Coastal Fitness League! Head over to our Facebook page to hear more about this awesome event, and how you can get involved!!
For the Big Man #TeamBaptiste
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41 minute AMRAP of:
800m run
41 burpees
41 air squats 
41 hand release push-ups
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Thanks to everyone who came down to support!
Testing week is almost over! So now you're probably left wondering 'Why?' As you know, it is our mission @coastalfitnesshk to continually educate our community
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Join us on Facebook Live on Tuesday 19th of September and listen to @ed_haynes_coach talk through the following for each group.
- Reasoning behind each test
- What the data showed
- The priorities for the next training block
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Fitness: 7:00pm-7:20pm 
Performance: 7:20pm-7:40pm 
Competitors: 7:40pm-8:00pm
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If you have ANY questions, please leave them below in the comments section, and Ed will be sure to go through them at the end of each video!
Hey team! Don't forget this Saturday we are coming together to remember the life of a legend! For those who never had the pleasure of meeting the man himself, Burt Baptiste tragically passed away 3 years ago. He was the life and soul of any CFPT run social event, and was unselfishly the centre of attention when ever he trained with us. The Coastal Fitness community have committed to celebrating the life of Burt by getting together every year to do the “The Burt”, and casual 41 minute AMRAP consisting of a 800m run, 41 burpees, 41 air squats and 41 hand release pushups.
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We welcome all CFPT clients, friends, family and colleagues to meet us down on the Happy Valley football pitches on the 16th of September @ 7am to take part in celebrating the life of the great man.
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We will be bringing a bunch of #Teambaptiste shirts down with us, with all profits being donated to Burt's wife and two daughters, Emma and Milla's education fund. If you still have your Burt T-shirts from previous years, please wear them just in case we run out! It is worth mentioned that there will be no group classes on the 16th of September, but there will be open gym from 11am onwards.
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We are looking forward to getting everyone together this weekend. And if you aren't in HK this weekend you can do this workout anywhere in the world!
Hiya 👋 New sofas are in. Keep them clean please! :)
#cfpt #cstl #coastalfitness #hk
Clean Nutrition has arrived at Coastal Fitness just in time for testing week! 💪🏼💪🏼Come to the front desk to try your free sample of @cleannutritionco whey protein while supplies last! .
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@anthayneshk #coastalfitnesshk #cfpt #cstl #keepitclean #cleannutrition #cleanprotein #grassfed #nikehkg #stopexercisingstarttraining
Breaking down the Ring Muscle Up with @anthayneshkcoach / @anthayneshk :
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1. Master the beat swing. Move with the rings. Dead hang, hollow, dead hang, hollow arch, dead hang etc. ----------------------------------------------------------
2. Add speed through a bigger, more aggressive kip. Start to open hips to rings as you move to be peak of your kip. ----------------------------------------------------------
3. Muscle up to the 'catch' position. Make sure all positions present (refer to last IG post). Stay long
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4. Kip the dip - version 1. As you catch, sweep feet/toes DOWN to give a stronger dip. Recommended for athlete with strong pressing mechanics
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5. Kip the dip - version 2. Once you catch, drive knees up towards chest to kip the dip. Recommended for athletes with weaker pressing mechanics. Slightly slower cycle time
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6. Uprise. Advanced technique hat can be used to avoid dipping too much in the rings. Requires a well oiled kip, with strong pulling/pressing mechanics. Hips are highest through this kip.
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Whichever stage you are at and whatever 'type' of kip you are using, the mechanics remain the same for everything that happens UNDER the rings. 
Use the movement/momentum of the rings to your advantage, and be patient, It makes life way easier!
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#muscleup #gymnastics #coaching #education #kipping #learning #crossfit #fitness #hkfitness #watchyourhead
Improve that squat! ・・・
❓Do your knees drop inwards when you squat?
❓Can you nail an unloaded squat, but lose your position when you add load?
❓Do you find yourself actively 'pushing your knees out' to compensate for your knees which want to fall in?
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There are a multitude of different contributors to a valgus knee position when squatting. What we do know is that repeated movement (especially under load) with less than optimal position will prevent an individual from leveraging as much load as possible , lead to the development of imbalances, and potential injury in the long term. The choice is yours
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It's important to remember that mobility is the range of motion where the body can maintain tension. Using this as an example, as we move deeper into our squat, we demand more range from our adductors. The knees will start to move inwards when the adductors begin to move into a range where they can no longer maintain tension, thus shortening themselves ti stop a potential injury
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One of the biggest contributors to knees dropping inwards when squatting, is a weak / insufficient hip internal rotation. Coupled with targeted flexibility training, I have been playing around with a bunch of different exercises (both loaded and unloaded) courtesy of @kyleruth_cf , aimed at improving hip internal rotation
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Have a play around with some of these exercises. You can implement them into your programme as movement prep, accessory work, recovery protocols or as an isolated exercise with progressive sets and reps. It's important for you to 'feel' the right areas working vs going through the motions
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USE IT OR LOSE IT! Once you have created new range of motion (can be applied to any movement pattern), finish off by moving through some controlled tempo squats in a variety of different stances (wide, sumo, normal, narrow, front loaded, back loaded etc). It's important to use that new range of motion, otherwise you will be back at square one!)
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❓Do your knees drop inwards when you squat?
❓Can you nail an unloaded squat, but lose your position when you add load?
❓Do you find yourself actively 'pushing your knees out' to compensate for your knees whi
#Repost @anthayneshkcoach (@get_repost)
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For those of you struggling to understand the positions of a Ring Muscle Up. ----------------------------------------------------------
Almost ALL kipping movement off the floor consist of the same principles/positions. ----------------------------------------------------------
Find position --> Add Speed --> Unleash power
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Without the correct movement patterns, you'll always be limited in what you can achieve. ----------------------------------------------------------
#crossfit #gymnastics #muscleup #education #teaching #coaching #fitness #workout #training #hkfitness
COASTAL FITNESS LEAGUE ----------------------------------------------------------
Start date - November 4th
Finish date - December 2nd
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Stay tuned for more information athletes
#fitness #fun #coaching #competition #workout #training #crossfit #lifting #fitnessleague #hkfitness #hkig #cstl #cfpt