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Ant Haynes Coaching

@anthayneshkcoach

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📧: ant@coastalfitnesshk.com
Email for enquiries
Head strength & conditioning coach
@coastalfitnesshk
@theprocessprogramming
Athlete: @anthayneshk

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KEEP IT SIMPLE.

When accumulating 30-90mins worth of sustainable work, it’s easy to get lost and lose focus.

Give yourself 1-3 cues for each modality that you’re doing for the day, running, burpees, rowing, skiing, etc.
Keep them simple, actionable, and easy to address.
Efficiency is key in the long run!

As always, ensure you practice these things in isolation before throwing them into a buffet of chaos and sweat!

#YouGotThis #AdidasHK #DropSetPro #Hybrid by @anthayneshkcoach

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7 days ago

Man like @dudeshanghai

Always on time.
Always puts in the work.
Always asks the right questions.
Always trust the roadmap.

Aim for the stars and land on the moon.

We are excited to lay out this new route for you Mike! Keep turning up, keep putting in the work, keep crushing those kids in the park 👊🏽

#TrustTheProcess #PPP by @anthayneshkcoach

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a month ago

LEARN TO CLIMB & SLIDE 🐒🛝

These drills/videos are for an athlete that uses his/her right leg to lead the climb. If you’re left footed, then a simple switcharoo!

Master the J-Hook and Heel-Lock first, before you start to climb the rope.

The heel lock is an easier option for sliding down the rope, as the ‘lock’ itself is slightly less strong than the J-Hook, so the ropes slides easier!

Trust your foot clamp, gently release the hands, and feel the slideeeeeeeee.

Got any thoughts or questions? Hit me up! 📧 👊🏽

@theprocessprogramming

#Coaching #CrossFit #RopeClimb by @anthayneshkcoach

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6 months ago

WHAT TYPE OF BAR MUSCLE UP SHOULD YOU USE?

Option 1:
High catch / Uprise style.
This option is great for faster cycling of reps. If you’ve got a big chunks of reps, you might start with these before moving to option 2. Also a good option to save the ‘pressing’ portion of the movement.
This will tax your grip a little more, whilst also making you breath slightly harder as the kip is bigger & more aggressive.

Option 2:
Low catch & Press
A great option for higher reps. Saves your grip a little more as you won’t be as far behind the pull up bar. However it might pump a little more blood into your biceps with the harder pull UP to the bar. Advantage is you can ‘kip’ out of the dip. But this will still tax your triceps - so not ideal with other pressing movements.
Heart rate might stay lower here as the effort is slightly less, but a little slower.

Whichever option you prefer, it’s important to strive to have as many options in your locker as possible!

P.s. Use @frog_grips ELITE grips for a cheat code…

#CrossFit #MuscleUp #Coaching by @anthayneshkcoach

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6 months ago

A DAY IN THE LIFE

The days are busy, the hours are long, the time is tight.

But I wouldn’t change it for anything else.

I genuinely love what I get to do on a daily basis. Being surrounded by like minded team mates, clients, members and friends is a privilege.

Having a busy schedule means that things outside of work need to be on the money. Transport, food, hydration, etc.

I’m very lucky to live this life I have. Here’s to more 🥂

#DayInTheLife #POV #life #CrossFit taken in Hong Kong by @anthayneshkcoach

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6 months ago

Want to see more results…?

Train closer to failure…

BUT… be careful with how often you dose this sort of training. If you ain’t putting in the work OUTSIDE of the gym, it’ll catch up to you fast!

P.s. This almost tweaked my neck… 😂

#CrossFit #Dips #StrengthTraining by @anthayneshkcoach

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7 months ago

ISOMETRICS - Fixing broken parts 🔧 🔨

Now that I have over 90 degrees of knee flexion 5 weeks post surgery, I’ve started incorporating loaded isometrics into my programming (thanks @ed_haynes_coach for suggesting!)

These yielding isometrics allow me to add load, eccentrically move into my current ‘end range’ (deemed by ‘good/controlled’ patterns), isometrically contract hard in that end range, then concentrically get out of it.

By repeating this for reps, sets & sessions, my joints (knee in this case) will develop physiological strength adaptations (tissue gets stronger, more resilient), whilst my brain will develop psychological adaptations (you can handle that, you can go deeper/load more)

Over time, I will progress this with range, then load.

Yielding & overcoming isometrics are an under rated tool when it comes to strength training, prehab, rehab and longevity.

@coastalfitnesshk x @theprocessprogramming

#Training #Squat #Rehab #Isometrics by @anthayneshkcoach

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9 months ago

Ever wondered how to balance intensity with longevity in CrossFit?

In our latest video, we’re breaking down our programming approach that caters to both competitive edge and sustainable training.

Join our elite coaches & athletes as they discuss:
* The importance of varied training across the week
* How we integrate heavy lifts, conditioning, and skill work for optimal results
* The focus on sustainability to ensure long-lasting success in the sport

Discover the secrets to training smart—not just hard—so you can thrive in your CrossFit journey.

Don’t miss this opportunity to elevate your performance while keeping your body healthy - link in bio for a 7 day free trial. by @anthayneshkcoach

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9 months ago

Is this you?

Introducing The Coastal Standard: a 3-session program designed to elevate your skills and build your confidence in technique and movement.

✨ What to Expect: 1️⃣ 60-min One-on-One Session: Movement assessment + Lifting Essentials (Squat, Hinge, Press) 2️⃣ 60-min One-on-One Session: Introduction to Olympic lifting (Snatch, Clean, Jerk) 3️⃣ Group Class Session: Immerse yourself in our culture and community

Make this last week of 2025 count.

DM us TCS to start your journey today so that you’re ready to go in our group classes by the New Year. by @anthayneshkcoach

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9 months ago

Are You Training with Purpose? 🎯

Elite athletes understand that success isn’t just about showing up to train; it’s about moving with intention and cultivating a winning mindset in everything you do.

@anthayneshk shares his insights on how he gains an edge when test day arrives.

Are you ready to become the best athlete you can be? Check out the link in our bio for a 7-day free trial to get a head start on the 2026 season! by @anthayneshkcoach

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9 months ago

Join Hong Kong’s #1 Gym for High Performing Individuals!

If you’re ready to move better, get stronger, and be challenged in a results-driven environment — this is it!

Our progressive training cycles are designed for those who want to train with purpose and see consistent results. Each week features:
* Barbell strength work
* Gymnastics skills like pull-ups and handstands
* Endurance training using running and ergs

Our dedicated coaches know every member personally, offering hands-on feedback to help you improve every session.

Send us a message to get started on The Coastal Standard today! by @anthayneshkcoach

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a year ago

Proud 🥇🥈

These two have knocked it out of the park.

Thank you for trusting me to be by your side on this journey.

More thoughts to come later.

Congratulations to both of you.

You have made all of us so proud.

#CrossFitGames #Masters #Legends taken in Columbus, Ohio by @anthayneshkcoach

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a year ago