16 Feb 2015

Yes…It is true. Even the “Tracinator” winner of the 2014 Charge Like a Bull in house games did once use a band… 🙂 Hope you enjoy your WOD Trace, you can thank Josh for it also! It had your name written all over it… Maybe a 1km run would have been a more appropriate buy in though? Lucky 😉

Also – I’m very excited that we will be sharing the love around now on a weekly basis with Athlete Spotlights appearing every week from now on! YAY!

Charge CrossFit Member Spotlight!

They call me…Just Trace…. When I was a wee little gymnast they nick named me Fred cos I was such a clutz.

By day I am…A Myotherapist. Hopefully you’ve heard of Myotherapy….. Muscles, massage, dry needling, some might say pain. 😉 I have a special interest in posture and alignment, I generally treat muscles in order to try to attain body symmetry.

How long have you been a Charger? It’ll be 2 years in May. Woo!

Favourite movement? As an ex-gymnast of course I love all the gymnastics-ey stuff, but my fav crossfit movement is def the snatch. I love the complexity of the movement, that it is not just brute strength that is required to master it. And I love that I’ve learned how to get something heavy from the ground above my head in one fluid, glorious movement!

Least favourite movement? Is running a movement??

Favourite WOD? I have a love/hate relationship with The 12 days of Christmas. This is the wod that got me hooked on crossfit. I did it for the first time just a couple months after I started. Don’t think I’d ever pushed myself that hard, had ever felt that exhausted…. in the middle of a work out ….with so much work still ahead! That sense of achievement after completing a challenge you really didn’t believe you could, is what got me hooked on crossfit.  

Least favourite WOD? Event 3 at last years Airport West partner comp with Josh. Wall balls, overhead squats and burpees. There were witnesses, it was not pretty.

What would your perfect WOD look like? Pull-ups, power cleans, ttbs, no running, maybe a few intervals of rest. 😉

Favourite wholesome/Paleo meal? It’s gotta be the slow cooked lamb shoulder at Barrys. Lamb, mint, pomegranate, yum.

Favourite movie/TV show? I really enjoyed the first True Detective series. Call me a Matthew McConaughey convert.

Tell us something we may not know about you: Before crossfit, my exercise regime included salsa dancing. I even performed in front of an audience once!?! I tell people I switched my dancing heels for weightlifting shoes.

What is your most special memory/ biggest achievement during your time at Charge? Maybe my first WODfest BBQ day. Just a few weeks after I started, 80’s themed, pretty much everyone dressed up. Which was equally a surprise and relief to me as I had a leotard and tights on under my tracksuit pants. It was my first real appreciation of community within Charge.  I knew no one, everyone was super friendly and inclusive, (which I really wasn’t expecting in a gym environment) I had a heap of fun. 🙂

What are your future goals? No specific goals per se. Just keen to make 2015 the year to be the best I can be! 🙂

Athlete Spotlight WOD:
“Tracey”
Buy In: 100 DU
12-9-6-3
Thrusters 60/40
3-6-9-12
Bar MU
Buy Out: 100 DU

Open Prep work:
Over the week complete: 100 Pistol squats – If you are unable to perform a pistol squat ask us and we will show you a suitable scaling option.

IMPORTANT FEBRUARY NOTES:
NEW TIMETABLE STARTS SOON!: Our new timetable with 5 extra classes starts on Monday the 23rd of Feb!
THE CROSSFIT OPEN: The CrossFit Open starts on Friday the 26th of Feb! Register here: games.crossfit.com
WODFEST BBQ DAY: 9am Sat 28th of Feb. (Sign up on Mindbody)

15 Feb 2015

Shuttleburp!


Remember, never say Beetlejuice Shuttleburp three times…or else….

Strength/Skill:
Weighted Dips  7 x 2
(Same weight across)

Conditioning:
“Shuttleburp”
7 min AMRAP
1  Burpee
3 x 20m shuttle run
Increase 1 burpee each round.
Score = Total reps. 20m shuttle = 1 rep.

IMPORTANT FEBRUARY NOTES:
NEW TIMETABLE STARTS SOON!: Our new timetable with 5 extra classes starts on Monday the 23rd of Feb!
THE CROSSFIT OPEN: The CrossFit Open starts on Friday the 26th of Feb! Register here: games.crossfit.com
WODFEST BBQ DAY: 9am Sat 28th of Feb. (Sign up on Mindbody)

13 Feb 2015


Lisa F!

Strength/Skill:
Strict Step ups 5 x 5 e.s.
4 x 1 min weighted planks

Conditioning:
Partner WOD!
200 Wall ballls 9/7
– EMOM both partners will complete 5 unison burpees

IMPORTANT FEBRUARY NOTES:
NEW TIMETABLE STARTS SOON!: Our new timetable with 5 extra classes starts on Monday the 23rd of Feb!
THE CROSSFIT OPEN: The CrossFit Open starts on Friday the 26th of Feb! Register here: games.crossfit.com
WODFEST BBQ DAY: 9am Sat 28th of Feb. (Sign up on Mindbody)

12 Feb 2015


Stina, Tash, Dora & Nihary!

This WOD is dedicated to the GLOCKIES! The Galmourous Ladies of (Charge)CrossFit. This WOD is also a Tommi special! Enjoy!

Strength/Skill:
Deadlifts: Build up to a heavy 3

Conditioning:
“The GLOC’s” (Glamourous Ladies Of CrossFit)
5 Rounds
10 Deadlifts 100/60
10 Box jumps 24″/20″
10 Pull-ups
10 Burpees to touch

IMPORTANT FEBRUARY NOTES:
NEW TIMETABLE: Our new timetable with 5 extra classes starts on Monday the 23rd of Feb!
THE CROSSFIT OPEN: The CrossFit Open starts on Friday the 26th of Feb! Register here: games.crossfit.com
WODFEST BBQ DAY: 9am Sat 28th of Feb. (Sign up on Mindbody)

11 Feb 2015

We will be making the following changes to our session timetable beginning Monday the 23rd of Feb (two weeks time).

-Monday-Friday Afternoons will have an extra session! There will be three sessions each afternoon: 5pm, 6pm & 7pm. (7pm Friday is a Cobra session).
-Saturday morning sessions will be 8am, 9am & 10am Cobra.
-Barbell will be at 7pm on Thursday afternoons.

It is important to book in for your classes to help us be prepared. If you don’t have access to the Mindbody Connect or TotalWOD apps or need help with them, please come and talk to us ASAP.

These are exciting changes! Let us know if you have any questions.

Strength/Skill:
-HSPU 5 x 2 (Deficit where posible)
-Row 1k AFAP
-Dragon Flags 5 x 3

Conditioning:
Tabata!
-Handstand Push-ups
-Double Unders
-Knee to Elbows
1 min rest between exercises.
Score = lowest reps completed over the 8 rounds.
Have three separate scores. One for each exercise.

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
-We want as many people as possible to perform these workouts on the Friday night sessions – It’s going to be awesome!! If this is impossible for you – you will be able to complete the WOD during either the 6am, 7am or 10am Monday morning sessions instead.
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras (Yes everyone should register for this team 🙂
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)

10 Feb 2015

10 min AMRAP


Brent, Renee, Josh & Tracey at the team comp 🙂

We will be making the following changes to our session timetable beginning Monday the 23rd of Feb (two weeks time).

-Monday-Friday Afternoons will have an extra session! There will be three sessions each afternoon: 5pm, 6pm & 7pm. (7pm Friday is a Cobra session).
-Saturday morning sessions will be 8am, 9am & 10am Cobra.
-Barbell will be at 7pm on Thursday afternoons.

It is important to book in for your classes to help us be prepared. If you don’t have access to the Mindbody Connect or TotalWOD apps or need help with them, please come and talk to us ASAP.

These are exciting changes! Let us know if you have any questions.

Strength/Skill:
Back Squats 5 x 2 with a 2 sec hold at the bottom of every rep.
(Same weight across)

Conditioning:
10 min AMRAP
20 Russian KB Swings 24/16
20 Sit ups
80m run

Engine club:
2 Rounds
Run 1k
Rest 1:1
(1k starts at the top of goldsmith grove, run to St Georges turn round and head back)

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
-We want as many people as possible to perform these workouts on the Friday night sessions – It’s going to be awesome!! If this is impossible for you – you will be able to complete the WOD during either the 6am, 7am or 10am Monday morning sessions instead.
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras (Yes everyone should register for this team 🙂
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)

09 Feb 2015


Brent, Renee, Josh & Tracey at the team comp.

We will be making the following changes to our session timetable beginning Monday the 23rd of Feb (two weeks time).

-Monday-Friday Afternoons will have an extra session! There will be three sessions each afternoon: 5pm, 6pm & 7pm. (7pm Friday is a Cobra session).
-Saturday morning sessions will be 8am, 9am & 10am Cobra.
-Barbell will be at 7pm on Thursday afternoons.

It is important to book in for your classes to help us be prepared. If you don’t have access to the Mindbody Connect or TotalWOD apps or need help with them, please come and talk to us ASAP.

These are exciting changes! Let us know if you have any questions.

Strength/Skill:

Hang Power Clean 5 x 2 (Same weight  across)

Conditioning:
“Clean & Dip”
4 Rounds
15 Dips
15 Hang Power Cleans 60/40

Engine Club:
4 rounds
Row 25 Cal
Rest 1:1
Record number of stroked per round and time taken for each round.

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
-We want as many people as possible to perform these workouts on the Friday night sessions – It’s going to be awesome!! If this is impossible for you – you will be able to complete the WOD during either the 6am, 7am or 10am Monday morning sessions instead.
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras (Yes everyone should register for this team 🙂
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)
 

08 Feb 2015


Nihary!

Hi guys!

We will be making the following changes to our session timetable beginning Monday the 23rd of Feb (two weeks time).

-Monday-Friday Afternoons will have an extra session! There will be three sessions each afternoon: 5pm, 6pm & 7pm. (7pm Friday is a Cobra session).
-Saturday morning sessions will be 8am, 9am & 10am Cobra.
-Barbell will be at 7pm on Thursday afternoons.

It is important to book in for your classes to help us be prepared. If you don’t have access to the Mindbody Connect or TotalWOD apps or need help with them, please come and talk to us ASAP.

These are exciting changes! Let us know if you have any questions.

Conditioning:
“Winded”
3 Rounds
30 Thrusters 30/20*
15 Bar Facing Burpees
*Dumping the bar at any time = a repeat of the entire set of thrusters.

Open Prep work:
Over the week complete: 60 Bar MU or 60 CTB Pull-ups or 60 Pull-ups.

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
-We want as many people as possible to perform these workouts on the Friday night sessions – It’s going to be awesome!! If this is impossible for you – you will be able to complete the WOD during either the 6am, 7am or 10am Monday morning sessions instead.
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras (Yes everyone should register for this team 🙂
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)

06 Feb 2015


Tim!

Strength/Skill:
-Weighted Dips 5,5,3,3,3

Conditioning:
18 min 3 Peep AMRAP
3 Burpees
5 US KB Swings
7 Sit ups
1 person works, 2 peeps rest.

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)

05 Feb 2015


Coach Tommi and Sarah are getting married tomorrow!! I’d like to personally wish these two awesome people the best of luck in life, love and…CrossFit! 

IMPORTANT NOTE: Today, There will be no 6:30PM Cobra session. Saturday Cobra will be running as per normal.

Strength/Skill:
Front Squat 4 x 3 (Same weight across)

Conditioning:
 5 Rounds
12 TTB
24m OH Lunges 20/10

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)