31 Mar 2015


Justin!

IMPORTANT NOTE: We are not open on Good Friday and Easter Monday but we are open on all sessions on Easter Saturday! 8am, 9am & Cobra.. Use this time to rest and recuperate. A new cycle starts after this testing week and it is going to be awesome! Recovery and rest is as important as working out.

Justin is certainly a quiet achiever. But achieve he has done! He makes no fuss and is usually the first member in the gym stretching or working on a weakness before each session he attends. He has gotten so much stronger and every time I see him squat to depth I get a smile on my face, plus I am very proud of your Pull-ups! Like many other new members, when you started flexibility, power and strength were not your “friends”. They are now! Great work man! You’ll certainly love/hate your WOD!

Charge CrossFit Member Spotlight!

They call me…Justin.

By day I am… an emergency department doctor with Western health.

How long have you been a Charger? About 16 months.

Favourite movement? No real favourite.

Least favourite movement? Anything involving upper body strength.

Favourite WOD? 12 Days of Christmas (in December, my third attempt, I managed to get the scaling right and actually finished it within the cut off).

Least favourite WOD? 15.2 (OHS & CTB Pull-ups) was a bit of an anti-climax (see comment about upper body strength)

What would your perfect WOD look like? I like the longer WODs, lower weights/more reps eg 12 days, “Nichole”

Favourite wholesome/Paleo meal? I’m married to a Malaysian, paleo is not an option, those people love their food.

Favourite movie/tv show? The Peaky Blinders (and The Fall because it is set in Northern Ireland).

Tell us something we may not know about you: I also go to a yoga class and am getting into trail running.

What is your most special memory/ biggest achievement during your time at Charge? A body weight pull up (for the first time in almost 20 years).

What are your future goals? Keep coming 4+ times per week, don’t get injured, sub-4hour marathon.

Strength/Skill:
3 x 3 e.s. Upside down KB stability press.
3 x 12m OH Walking Lunges
3 x 10 BB Bentover Rows

Conditioning:
Athlete Spotlight WOD:
“Justin Curran”
21 min AMRAP
Beaver Run
10 Burpee + Pull-ups
20 Single Arm KB Thrusters 24/16 (10 e.s)
30 Hanging Leg raises
40 Box Jumps 24″/20″
50 Russian KB Swings 24/16

Cobra Extras:
Hang Squat Snatch
5 x 3 w/ 3 sec hold in catch each rep.

30 Mar 2015

IMPORTANT NOTE: We are not open on Good Friday and Easter Monday but we are open on all sessions on Easter Saturday! 8am, 9am & Cobra.. Use this time to rest and recuperate. A new cycle starts after this testing week and it is going to be awesome! Recovery and rest is as important as working out.

Today you set the ground work for what we will be re testing in 14 weeks. Come in today and hit a nice and heavy beautiful looking Back Squat!

P.S. It is very important that you input data into Total WOD every session. We will be re testing at the end of this cycle plus it makes it possible for me o see how effective each cycle is. If you upload your data I can look for trends. Do it!

Strength/Skill:
Back Squat 1RM

Conditioning:
5 Rounds
30 Sec 12m Shuttles
30 Sec rest
30 Sec Sit ups
30 Sec rest
30 sec Wall Climb w/ Push-up
30 Sec rest

Engine Club:
4 rounds
90 sec rowing for max Cal
90 sec rest

Cobra Extras:
Always do Engine club then:
GHD Plank
5 Rounds 30 sec on
30 sec rest


29 Mar 2015


Some of the happenings from the Mobility workshop last week!

IMPORTANT NOTE: We are not open on Good Friday and Easter Monday but we are open on all sessions on Easter Saturday! 8am, 9am & Cobra.. Use this time to rest and recuperate. Recovery and rest is as important as working out.

Now to the exciting news: (Sorry it is a little wordy!)

What is so exciting you are thinking to yourself? Well three things come to mind:
1) Today is the last day for the morning crew in the 2015 CrossFit Open, and it has been a blast! You have all done so well! Make sure you congratulate yourself! Simply entering and putting yourself out there is an accomplishment. You have been tested. Everyone has something to work on. I have seen many a fire lit under peoples backsides – Work on your weaknesses! If you need extra help with any particular tricky movement/s book in a One on One session! In these sessions we spend an hour with you and work out specifically what you need to do. We write you an extra-work program and “Whammy” you can magically Kip/Overhead Squat/Snatch/Muscle-up! (It does take a bit of hard work – although you would all know that!). Keep in mind that when I program the weeks/months ahead I aim at improving upon many movements for all of you, so things will change – but sometimes a little bit of personal attention can work wonders! 

We will have a proper re-count of all the Open awesomeness by next week! Stay tuned!

2) This week heralds the start of a new cycle!….The Squat like a Bull 14 week program! To kick this off we are testing a couple of important markers (Tomorrow: Back Squat, Thursday: C&J + A CCF Benchmark.)  Along with our usual whole-body goodness, this cycle has an emphasis on Squatting. Squatting makes everything better. Starting next week we will be squatting twice a week. Tues & Fri. This will stay static in order for everyone to hopefully get at least one squat session in per week. Aim for two – make it happen! You wont regret it!  By the end of the 14 weeks you will be more confident at Overhead Squatting and with Squatting as a whole. Plus, each week we will fit in some sneaky Squat Cleans, which will give you all a chance to hone your Olympic lifting technique. Who wants to increase their Clean and Jerk? Especially, when we re-test 15.1/A? (EVERYONE YELLS!) GET EXCITED!

3) You have something specific to train for!! Our In house Charge like a Bull Games is in 14 weeks time! Save the date: Sat 4th of July. TRAIN FOR IT! All levels will be catered for. It is a celebration of you guys and also CCF’s birthday!! Come join us! It will essentially be a 3 WOD Saturday. The atmosphere is always warm and energetic. On this day you will give it your all and set some new benchmarks for yourself. Get excited! I AM! The sad thing about calling something a “competition” or “games” is that most people think that they aren’t ready for it. You are never ready until you have a go. This is only as serious as you want to make it. It should always be fun. ALWAYS! Save the date and do yourself a favour. Sat 4th of July. 14 weeks away. YEAH!

Morning peeps: 15.5!

Arvo Peeps:

Strength/Skill:
Sleds n stuff….

Conditioning:
Partner WOD
6 Rounds each
12 Burpees
12 Russian KB Swings
60m Farmers walk
One peep works at a time.

Cobra Extras:
Ring MU: 8 min AMRAP
3 Ring MU
6 Pistol Squats

Then accumulate: 60 sec in an L-Sit – hanging from rings using false grip. Only straight legs count.

27 Mar 2015


Post WOD coaches brief! (I was possibly gloating to Tom that i beat him…which is rare, but Deadlifts are my friend…maybe one day Tommi!)(Post Gloc WOD) HAHA! A bit of healthy trash talkin’ never hurt anyone! Go Tommi!

IMPORTANT NOTE: Next week, we are not open on Good Friday and Easter Monday but we are open on all sessions on Easter Saturday! 8am, 9am & Cobra.. Use this time to rest and recuperate. Recovery and rest is as important as working out.

Strength/Skill:
TGU 4 x 3 e.s.
w/ 4 x 12 Ring Rows

Conditioning:
30-20-10
Db Snatch
Pull-ups

26 Mar 2015


The 6amers Moose stylin’!

Today…is the last Friday of the 2015 Open! It has been freaking awesome this year! All WOD’s have been great benchmarks. What will Santa Castro have in store for us today? I’m predicting something long and simple…Bbut their is always the very real threat of Burpees and (gulp) Thrusters! We will find out at 11am!

Strength/Skill:
Sleds n stuff….

Conditioning:
Partner WOD
6 Rounds each
12 Burpees
12 Russian KB Swings
60m Farmers walk
One peep works at a time.

25 Mar 2015


Klex, Tash & Sarah.

Strength/Skill:
Front Squat 4 x 3 (Use same weight across all sets.)

Conditioning:
Tabata Mash-up
Deadlifts
TTB

Engine Club:
Run 2km down Merri creek. (From gym until you see the 2!)

24 Mar 2015


The Mobility workshop run by Evolutio last Saturday was AWESOME! It was so great that so many of you wanted to attend! We are hoping to run many more workshops in the future!…. The next one is going to be a goal setting workshop, stay tuned!

Strength/Skill:
Bench Press 4 x3 (Use same weight across all sets)
W/
Strict Pull-ups 3 x Max UB reps
(Your Strict Pull-up total must be 25 or more. So if this means 25 x 1 – then do it! – Aim to do more than the 12th of March)

Conditioning:
3 rounds
400m run
21 Box jumps 24″/20″
9 Bar MU

23 Mar 2015


Kim! What did your parents say about squatting with your food?? Oh yeah they are CrossFitters-forgot! 🙂

Sadly Kim (& Her husband Brent) are leaving us for the Sunny fields? of Mildura. We truly loved having you both as part of our community. We are expecting regular visits!

One of my favorite moments in the action packed Open so far has been when Kim PR’d her clean and Jerk in 15.1. It was a magical moment let me tell you! She was ecstatic and it also looked so easy! It also was the inspiration for her WOD 🙂

Her enthusiasm and constant pursuit of perfection in her movements is commendable and also makes total sense keeping in mind her interest in the Human body. Keep up the hard work and remember not to be too hard on yourself! Whilst it is always great to always reach for higher peaks, smell the flowers on the way – your (strict) pull-ups look amazing, remember the hard work that went into them. Celebrate this fact. You’re doing awesome! Next step is 5, then 10, then 20!

Enjoy your WOD Kim….and maybe…just maybe you can beat Brent at this? Do it YEAH! C’Mon!

Charge CrossFit Member Spotlight!

They call me…  Kim, Kimbo, Brent’s Mrs

By day I am… a Musculoskeletal therapist and Pilates instructor in training. I own my own business in Brunswick East called Simply Remedial 🙂

How long have you been a Charger? It will be 12 months in March!

Favourite movement? Deadlift

Least favourite movement? Double fricken unders….grrrrr!

Favourite WOD? I can’t say I have a favourite but I do like a good partner WOD or something with running, lifting and TTB

Least favourite WOD? Anything with lots of Pull-ups or double unders. There’s only so much whipping a person can tolerate!

What would your perfect WOD look like? Hmmmm…..I haven’t given this much thought but I do like a good AMRAP.
Any WOD I can finish is fine by me just no DUs, box jumps or too many pull-ups! Any WOD I could possibly beat Brent at would be AMAZING (and very unlikely). And if I get to do a handstand at the end that could be nice 😀

Favourite wholesome/Paleo meal?
Atlantic salmon with salad and roasted sweet potatoes nom nom nom

Favourite movie/TV show? I’m not afraid to say that I’m a Sex & the City fan but I will add that I also like Black Books & Archer.

Tell us something we may not know about you: My whole family does CrossFit! And our Mum placed 3rd in the Hero WOD comp late last yr. My parents are my inspiration. If they can do it so can I!

What is your most special memory/ biggest achievement during your time at Charge? Dreaming that I went to gym the next morning and got my first TTB…..then I did exactly that!

What are your future goals? Too many to list but ultimately I would love to be able to do the WODs Rx and compete at a comp!

Strength/Skill:
Clean & Jerk Prep

Conditioning:
Athlete Spotlight – Kim
30 Clean & Jerks w/ 80% of 1RM
Extra goodness: EMOM 7 Burpees….And yes, the WOD starts with them 🙂
You have 13 minute to finish this.
 
The question is…How fast are you at 80%?….Everyone can do this Rx!

Engine Club:
7 Rounds
1 min row for max metres
1 min rest
Score=total metres

22 Mar 2015


Hey guys! Lets get out of our comfort zone and do Tough Mudder this year! Its going to be fun! Who needs an excuse to run a little more often?… Who loves running? Well, we all fit into one of these categories, so lets sign up and complete it as a team! I will be posting extra work to do in the months following in order for us to be even more ready! I have signed up (Ash) and created a Charge CrossFit team.
We are booked in for 9am on Saturday the 17th of October. The first step is to purchase your tickets here – be quick because it is discounted only for a few more days! The second step is to then register yourself as part of our team. Instructions for this are emailed out with your receipt! Our team password is: iamawesome
Do it! YEAH! Goooooo Team!

Morning:
15.4!!

Arvo:

Strength/Skill:
-Dual Front Rack KB Lunges: 3 x 12m for the heaviest weight.
-Rope Climbs: 7 reps
-Barbell roll outs 3 x 20

Conditioning:
“Annie”
CrossFit benchmark
50-40-30-20-10
DU
Sit ups
Last experienced on the 12th of April 2014

20 Mar 2015


Remember the Free Workshop is Today at 10am!!!!!

Strength/Skill:
Deadlift 3 x 5 (Use same weight across all sets.)

Conditioning:
21-18-15-12-9-6-3
Push-ups
OH Lunges 20/10