31 Dec 2014


IMPORTANT NOTE: Today we are closed! See you tomorrow guys!!! Rest up, grab a Coffee (or 6) and lets kick ass in 2015!

30 Dec 2014


New Years Eve!! It’s nights like these when you need to ask yourself….What would Rich do? And YES! By that I mean, whilst you are all out partying make sure you challenge all of your non CrossFitting friends to Pull-up or Push-up competitions throughout the night, and of course make sure they are really drunk before you lay it on down! Have a great night guys! This year has been great! Thank-you all SO MUCH for being part of it! One more WOD until 2015! Lets finish it with a bang! Jet Fuel!!

IMPORTANT NOTE: Today we will not be running the 6:30pm and Open gym at 7:30pm. All other classes will run as per normal.
Tomorrow we are closed. See you in the New Year!

Strength/Skill:
12 mins to find your 3RM Hang Power Snatch

Conditioning:
“Jet fuel”
7-4-7
Hang Power Snatch 60/35
Bar MU
Then: 100 DU
Last held: 25 June 2014

Engine Club:
3 x 800m Run (2 x 400m). Rest 1:1

29 Dec 2014


The 6:30pm crew post 12 Daze of XMAS WOD!

Opening times for this week:
We are only closed on Thursday (New Years Day public holiday!) But please note that Wednesday night we will not be running the 6:30pm session. All other sessions on that day will be running though 😉

Strength/Skill:
Find your Front Squat 2RM, then do a set -5%, and -10%

Conditioning:
“The Newb V1”
4 min Clock
Buy in: 40 squats
Then as many rounds in the remaining time of:
5 Burpees
10 Sit ups

Rest 1 min

4 min Clock
Buy in: 400m run
Then as many rounds in the remaining time of:
5 Push ups
10 Russian Kb Swings 32/24
Last completed on your intro day or 8/10/2013

Engine Club:
3 x 750m row. Rest 1:1

28 Dec 2014


The 5:30pm crew post 12 Daze of XMAS WOD!

Opening times for this week:
We are only closed on Thursday (New Years Day public holiday!) But please note that Wednesday night we will not be running the 6:30pm session. We only have the 5:30pm session in the arvo and all normal sessions in the morning.

Strength/Skill:
Find your Push Press 2RM, then do a set -5%, and -10%

Conditioning:
7 min AMRAP
3 TTB
3 OHS 42.5/30
Add 3 reps each round

26 Dec 2014


The 10am crew post 12 Daze of XMAS WOD!

We are back!!Today we have normal Saturday hours. 8am Open Session, 9am Class, 10am Class.

Todays WOD is one of my top 5 favorite WOD’s, come in and enjoy it! YEAH!! This has only been held twice and there won’t be many more chances to complete it in it’s original glory…As Helen St won’t be our running track for too much longer 🙂

Strength/Skill:
Find your Deadlift 2RM, then do a set -5%, and -10%

Conditioning:
CCF Benchmark WOD
The CCFHSC!
“The Charge CrossFit Helen st challenge
33 Deadlifts 91/55
25 STOH 40/25
Run Helen st!
Last held: 4/05/2013

You may be interested in what you actually complete during some WODs. This is the breakdown for the CCFHSC:
Deadlift 3 tonnes/1.8 tonnes
Overhead Press 1 tonne/625kg
Run Helen st (1.08 km)

Rules:
Only one barbell can be used per athlete.
Athletes must change their own weights.
Collars must be used.
You must complete the total amount of reps for each exercise in the order prescribed.
Deadlifts must be completed with perfect form.
You will be stopped and no repped if completed with bad form (especially a rounded lower back).
Press must be taken from ground and can be completed using any combination of strict press, push press or push jerk/split jerk.
The ground must be touched by hand at the intersection of Helen st & Westbourne Grove.
-Your aim would be to be as efficient as possible and try to complete each exercise unbroken or with minimal rest.

XMAS Opening times:
Over the XMAS period, we are open! We are only closed on the public holidays (XMAS day, Boxing Day & New Years Day.)

25 Dec 2014

Boxing day!

IMPORTANT NOTE: Today (Boxing Day) we a closed due to the Public Holiday!

Hi Guys!! Have a Merry Christmas and enjoy two rest days, eat heaps of awesome food and let your body repair and recuperate. But don’t get too “rested” as we are back to normal session times as of this Saturday (Tomorrow)!

Maybe today you could go watch the final installment of The Hobbit (I will be!). You could also get a head start on your New Years Resolution of growing an awesome and manly beard? Trust me, just push through the itchy phase and then it is all smooth sailing awesome from there!

See you tomorrow guys! We have normal Saturday hours. 8am Open Session, 9am Class, 10am Class.

XMAS Opening times:
Over the XMAS period, we are open! We are only closed on the public holidays (XMAS day, Boxing Day & New Years Day.)

24 Dec 2014


IMPORTANT NOTE: Today (XMAS) & Tomorrow (Boxing Day) we a closed due to the Public Holidays.

Hi Guys!! Have a Merry Christmas and enjoy two rest days, eat heaps of awesome food and let your body repair and recuperate. But don’t get too “rested” as we are back to normal session times as of this Saturday!

XMAS Opening times:
Over the XMAS period, we are open! We are only closed on the public holidays (XMAS day, Boxing Day & New Years Day.)

23 Dec 2014


IMPORTANT NOTE: There will be no Open Gym tonight. All other sessions are on as per normal. 

When Mike initially left after completing his intro session. He left..looking….well…Really pale! He pushed really hard! So hard that after picking himself up off the ground after finishing the WOD he didn’t ask any questions he basically just got his keys…then left! HAHA! I was thinking, that guy is such an awesome dude – but damn we lost him! HAHA! But luckily it ain’t that easy to get rid of Mr Lowry! This is his story:

Charge CrossFit Member Spotlight!

They call me…Big Mike (and by they I mean James)

By day I am…A mild mannered project manager in the public service.

How long have you been a Charger? How could I forget! I turned one on October 16.

Favourite movement? The Clean. All variations of. Technical, but still gets the weight up.

Least favourite movement? Deadlift. Too ‘back’-y.

Favourite WOD? Power Elizabeth. 09/08/14. Yellow band on the dips but made me realize I was getting there from an endurance and strength perspective.

Least favourite WOD? The Big H (21 min Helen St AMRAP). Way too much time with brain, and not being a runner, unsure how to pace the whole thing (I ended up staying on Bennie’s heel, he knew what he was doing).

What would your perfect WOD look like? Sit ups, cleans, runs, push ups… And why not, throw in some burpees EMOM.

Tell us something we may not know about you: I speak Spanish poorly and was voted ‘Mr Personality’ in semester 1, year two, 1988.

What is your most special memory/ biggest achievement during your time at Charge? Returning after my intro session. I thought I was kinda fit, but pushed it during the intro and my body went into shock afterwards. It was very unpleasant. Since then breaking 110kg on my Back squat was my most memorable 1RM as it was 65kg when I started. Largely though I just love the banter with the other chargers amongst the grunts and groans.

What are your future goals? Bar muscle ups aka the final frontier. I’d also like to register for an open (The CrossFit Open) as I enjoy the competition element of our in house comps (even though I’m sh*thouse).

Hope you enjoy your WOD Mike… Or it could be better said: Buena suerte y patear su culo! (Ash)

Strength/Skill:
Find your Bench Press 4RM, then do a set -5%, and -10%

Conditioning:
“Mike L”
12 min AMRAP
Buy in: 1200m Run (3 x 400m)
Then AMRAP:
15 Pull-ups
10 Power Cleans 60/40
5 Lateral over bar Burpees

XMAS Opening times:
Over the XMAS period, we are open! We are only closed on the public holidays (XMAS day, Boxing Day & New Years Day.)

22 Dec 2014


The 7am crew post 12 Daze of XMAS WOD! (Some people are just too cool to flex…)

Strength/Skill:
Skillz! DU, Pistols & HSPU!
Find your 1RM Deficit HSPU

Conditioning:
EMOM 21 minutes
Minute 1: 30 Sec DU
Minute 2: 30 Sec Pistols
Minute 3: 30 Sec HSPU

XMAS Opening times:
Over the XMAS period, we are open! We are only closed on the public holidays (XMAS day, Boxing Day & New Years Day.)
Note: There will be no Open Gym session on XMAS eve.

21 Dec 2014


The 6am crew post 12 Dayz of XMAS WOD!

Strength/Skill:
Find your Back Squat 4RM, then do a set -5%, and -10%

Conditioning:
“Earn your XMAS!”
Buy in: 800m Run
Then 5 Rounds:
10 Box Jumps 24″/20″
10 Burpees
Cash out: 800m Run
Last held: 24/12/13

XMAS Opening times:
Over the XMAS period, we are open! We are only closed on the public holidays (XMAS day, Boxing Day & New Years Day.)