30 Apr 2015


Megan V, Sarah G & Brigid!

Hey guys! The Whole Life challenge starts TOMORROW!! We will all be completing a workout together tomorrow morning which will then be re-tested 8 weeks later. If you cannot make Saturday morning you need to do this WOD as the conditioning piece during one of our sessions today. Please let us know if this is the case for you 🙂

Note: On Saturday there will not be a 10am Cobra Squad Class.

Partners/friends & Family are also very welcome to join our team! This is a community challenge! Even if they are yet to try CrossFit. They can still participate. We will have an appropriate workout for them to do on Saturday and then re-test in 8 weeks. (The two workouts will be of no charge 🙂

The WLC
8 weeks of forming great habits for yourself.
Exercise 3-5 times per week.
Eat Clean.
Drink Water.
Stretch 10 mins per day
Sleep & recover.

In 8 weeks you can accomplish SO MUCH! We are so excited to be doing this! I want you all to join our team and kick even more ass than normal!
If you haven’t done so already join the Charge CrossFit team here

Strength/Skill:
On the Front Squats our “grind it out” phase begins today. We want to get stronger mentally and not give up on reps because they feel heavy. This is also aimed at improving finishing cleans that are caught in a dead stop.

The Squat Cleans now move to the low Hang position. Take advantage of the better position of leverage. Lift heavier. Stay fast.  But as always value good movement above weight.

Start by building up with a 5RM Low Hang Squat Clean then set up a rack and perform:
Front Squats 3 x 5 (3 sec pause in bottom of each rep w/ no bounce on the way up)

Conditioning:
“The Bean bag beat down”….

29 Apr 2015


Hey guys! The Whole Life challenge starts this Sat!! We will all be completing a workout together on Saturday which will then be re-tested 8 weeks later. If you cannot make Saturday morning you need to do this WOD as the conditioning piece during one of our sessions this Friday. Please let us know if this is the case for you 🙂

Note: On Saturday there will not be a 10am Cobra Squad Class.

Partners/friends & Family are also very welcome to join our team! This is a community challenge! Even if they are yet to try CrossFit. They can still participate. We will have an appropriate workout for them to do on Saturday and then re-test in 8 weeks. (The two workouts will be of no charge 🙂

The WLC
8 weeks of forming great habits for yourself.
Exercise 3-5 times per week.
Eat Clean.
Drink Water.
Stretch 10 mins per day
Sleep & recover.

In 8 weeks you can accomplish SO MUCH! We are so excited to be doing this! I want you all to join our team and kick even more ass than normal!
If you haven’t done so already join the Charge CrossFit team here

Strength/Skill:
Push press 3 x 5
DB Bentover row 4 x 12

Conditioning:
30 Pull-ups
50 Sit ups
70 DU
20 Pull-ups
40 Sit ups
60 DU
10 Pull-ups
30 Sit ups
50 DU

28 Apr 2015


Lou finished 1st in the CCF Female Masters division in this years Open. Great work Lou! In her category She finished 444th in the world, 31st in Australia and 27th in VIC! (Lou also came in third in the All ages Open Scaled division.)

2nd Place: Karen Jenkins! Karen finished 45th in Aus! Plus, she also came 2nd in the Open Scaled division!

3rd place: Nichole Brinsmead! Nichole came in at 98 in Aus!

Great work guys!

Now back to Lou! 🙂

Lou is an absolute pleasure to have around the gym. Cool, calm and collected! She loves a challenge and always pushes really hard. What I also love is that when she is feeling “beat up” She will come in and mobilize instead of doing the posted session. This shows great body awareness and self control as the workouts always look like non FUN!

As you see above, she did really well in the Open and you should see her kill Pull-ups and HSPU! Total AWESOMENESS!

Great work Lou! Hope you..enjoy your WOD!

Charge CrossFit Member Spotlight!

They call me… Lou!

By day I am… Most importantly ‘Mum’ to my 3 gorgeous boys and then a Psychotherapist and Operations Manager for our Osteopathic Clinic. 

How long have you been a Charger?  18 wonderful months.

Tell us about your first Charge CrossFit experience (ie first workout etc): My first class at Charge was fantastic.  It was welcoming and fun. I was able to take it at my own pace and chat with some great people while working out.  I loved the variety of movements and the way exercises were scaled to meet all the different fitness levels. There was no pressure to be or do anything other than your own best.  After that, I was hooked. 

Any advice for someone thinking about starting CrossFit? Just give it a go.  Take it at your own pace, listen to the coaches and go with the intention of having some fun, meeting some great like-minded people and getting fit.  You won’t regret it!

Favourite movement?  I love the lifting complexes and the gymnastic movements.

Least favourite movement?  Push ups and DU’s – mainly because I suck at them!

Favourite WOD? I’m not big, so Chippers.

Least favourite WOD?  15.2!  OHS and CTB Pull-ups. Killer!

What would your perfect WOD look like?  A complex, box jumps, KB Swings. 

Favourite wholesome/Paleo meal?  Anything salad based with lean protein.

Favourite movie/TV show?  Buffy the Vampire Slayer and BSG (Battlestar Galactica reboot series – awesome!)

Tell us something we may not know about you: I love the SciFi and Fantasy Genres for movies and TV series.

What is your most special memory/ biggest achievement during your time at Charge? There are two – completing the Charge Like a Bull Comp last year RX with Jane (although we were damn sore afterwards!) and doing RX HSPU before Christmas.

What are your future goals? Most immediately to work on my DU’s and push ups. Then, consecutive kipping pull ups.

Strength/Skill:

Hang Power Clean 2,2,1,1,1

Conditioning:
CCF Member Spotlight WOD
“Lou”
21-18-15-12-9-6-3
LBJB Burpee
Hang Power Clean 60/40

Engine Club:
Run 3 x Beaver

Cobra Extras:
3 Power Snatch EMOM for 10 mins
Record weight used for each round.

Notes:
Remember to join up for the 8 week Whole Life Challenge! It starts this Saturday the 2nd of May! Join the Charge CrossFit team here!

27 Apr 2015


Hey guys! The Whole Life challenge starts this Sat!! We will all be completing a workout together on Saturday which will then be re-tested 8 weeks later. If you cannot make Saturday morning you need to do this WOD as the conditioning piece during one of our sessions this Friday. Please let us know if this is the case for you 🙂

Note: On Saturday there will not be a 10am Cobra Squad Class. At 10am we will be running Jades Goal setting workshop. Sign up on the front desk!

Partners/friends & Family are also very welcome to join our team! This is a community challenge! Even if they are yet to try CrossFit. They can still participate. We will have an appropriate workout for them to do on Saturday and then re-test in 8 weeks. (The two workouts will be of no charge 🙂

The WLC
8 weeks of forming great habits for yourself.
Exercise 3-5 times per week.
Eat Clean.
Drink Water.
Stretch 10 mins per day
Sleep & recover.

In 8 weeks you can accomplish SO MUCH! We are so excited to be doing this! I want you all to join our team and kick even more ass than normal!

If you haven’t done so already join the Charge CrossFit team here

Strength/Skill:

The Back & OHS Squat Linear program continues on. We always want an unbroken set of 3 x 5 reps. Rest as needed between the sets in order to accomplish this. Be efficient in selecting warm up sets.

Back Squat 3 x 5 (Add 2.5kg to your Back Squat weight from last week)
Then:
Overhead Squat 2 x 5 at 50% of BS.

Conditioning:
8 min AMRAP
21 Wall balls 9/7
15 TTB
9 OH Lunges 25/15

Engine Club:
Row for 20 mins and record the total distance.

26 Apr 2015


Hey guys! The Whole Life challenge starts this Sat!! We will all be completing a workout together on Saturday which will then be re-tested 8 weeks later. If you cannot make Saturday morning you need to do this WOD as the conditioning piece during one of our sessions this Friday. Please let us know if this is the case for you 🙂

Note: On Saturday there will not be a 10am Cobra Squad Class. At 10am we will be running Jades Goal setting workshop. Sign up on the front desk!

Partners/friends & Family are also very welcome to join our team! This is a community challenge! Even if they are yet to try CrossFit. They can still participate. We will have an appropriate workout for them to do on Saturday and then re-test in 8 weeks. (The two workouts will be of no charge 🙂

The WLC
8 weeks of forming great habits for yourself.
Exercise 3-5 times per week.
Eat Clean.
Drink Water.
Stretch 10 mins per day
Sleep & recover.

In 8 weeks you can accomplish SO MUCH! We are so excited to be doing this! I want you all to join our team and kick even more ass than normal!

If you haven’t done so already join the Charge CrossFit team here

Strength/Skill:
Bench  Press 4 x 3 1.5 reps (bottom half)
Weighted Strict Pull-ups 4 x 3 1.5 reps (bottom half)

Conditioning:
10-1
Russian KB swings 32/24
1-10
HSPU

Finisher:
75 KB Russian Twists 32/24
Every time you stop = 10 Sit ups

Cobra Extras:
Cobras need to have a rest day on Thursday – Or only come to the Barbell session on Thursday if they are training Friday night. Do it!
Hang Squat Snatches 7 x 3

Notes:
Remember to join up for the 8 week Whole Life Challenge! It starts Saturday the 2nd of May. Join the Charge CrossFit team here!

24 Apr 2015

Anzac Day


Lest we Forget.

NOTE: Today is ANZAC day. We are only open for one class. 9am. Come in and complete our annual “Digger” Partner WOD. Today’s version is the GSG version. All past records for this WOD will be removed. Do today Rx and aim to get on the CCF leader board!

“Digger” Partner WOD
100 US KB swings 24/16
100 Wall balls 9/7
100 Pull-ups
100 TTB
Then run the Beaver with a sandbag.
Alternate between partners as needed.
As seen every ANZAC day.

Notes:
Remember to join up for the 8 week Whole Life Challenge! It starts Saturday the 2nd of May. Join the Charge CrossFit team here!

23 Apr 2015


Claire! 1st place female Scaled!

CCF OPEN FEMALE SCALED
1st: Claire took out the CCF Female Scaled title! She placed 154 in Aus/NZ region and 28th within our state!

2nd: Karen placed 358th in the region!

3rd: Lou placed 369 in the region!

Great work ladies!!

NOTE: Tomorrow is ANZAC day. We are only open for one class. 9am. Come in and complete our annual “Digger” Partner WOD. Lest we forget.

Strength/Skill:
Start by building up with a 2RM High Hang Squat Clean then set up a rack and perform:
Front Squats 5 x 2 (4 sec lower then explode up each rep – do not disengage at bottom)

Conditioning:
6 Rounds
1 min AMRAP
20 Push ups
In the remaining time complete as many DU as possible.
1 min rest

Notes:
Remember to join up for the 8 week Whole Life Challenge! It starts Saturday the 2nd of May. Join the Charge CrossFit team here!

22 Apr 2015


Benny L!

Secretly he made the awesome trophies so he could take one home himself! HAHA! (He would never do that, by the way)

These guys did so awesome! Check it out below!

2015 CCF OPEN MALE MASTER RX
1st: Benny L took out the Male Masters CCF title! As well as winning within our gym he placed 199th in the Aus/NZ region and finished 26th in VIC!!!!!!!!

2nd: Duncan placed 257th in the region and within VIC he finished 39th!

3rd: Rich placed 330th in the region and within VIC he finished 47th!

Great work guys!!

Strength/Skill:
Db Incline Bench Press 3 x 12
12 Ground to standing rope climbs
Dragon Flags 3 x 5

Conditioning:
Partner WOD
4 Rounds
400m run
One partner runs. The other rests.
3 scores:
1) Fastest split for partner A.
2) Fastest split for partner B.
3) Total time

Finisher: 50 Partner Med Ball Sit ups (50 each)

Notes:
Remember to join up for the 8 week Whole Life Challenge! It starts Saturday the 2nd of May. Join the Charge CrossFit team here!

This Saturday is the ANZAC day Public Holiday. We are only open for one class. 9am. Come in and complete our annual “Digger” Partner WOD. Lest we forget.

 

21 Apr 2015


Far left we have Kim, Pippa (sneaking behind Kim) then Brigid. Behind Brigid is a trainer from CFK obviously showing Kim a secret handshake or signal of some sort, Brigid’s sister Bernie is on the far right!

Where do I start with Brigid?… On her survey below you will see that she can “apparently” be silent for hours on end…I certainly cannot imagine that ever being possible! Her energy, inclusiveness and ability to talk underwater is amazing and I hope she is never silent whilst at Charge! (Although, please continue to be silent during the WOD briefings!). This year she signed up for the open and I have never seen her push so hard! To take a direct quote from Brig after completing 15.5…”That was really haaard!”. It surprised her, and that’s why she is Awesome!

Brigid, Bernie + Kim traveled to Malaysia a couple of months ago and during their holiday they did a drop in session at CrossFit Kuching, where they completed a Chinese New Year WOD … Today’s WOD for Brigid is my interpretation of it 🙂

Enjoy your WOD Brigid!

Charge CrossFit Member Spotlight!

They call me… Brigid/Brig.

By day I am… an aged care nurse, but have branched out to be a funding review assistant (Maximising Medicare subsidy for an aged care provider)

How long have you been a Charger? About 8 months. I think.

Tell us about your first Charge CrossFit experience: I don’t remember my first ever workout, but one of first few was Christmas in July (Rookie version of course). And one of the first movements I could remember getting right was a clean. About a month into Charge, I thought “Why didn’t I join up earlier? This place is awesome!” But it’s better I joined up now than 2 years down the track 🙂

Advice for people thinking about starting CrossFit: It’s not scary. It’s not a competition against others. Everyone is here to be better, fitter, stronger versions of themselves, whatever their fitness level is. Just do a trial and see if you like it. You have nothing to lose. People who have bad opinions of CrossFit seem to be people NOT doing it. Go figure. And like Ash says “You don’t need to get fit to get into CrossFit, that’s our job”

Favourite movement? I’d have to say cleans and its different variations.

Least favourite movement? Skipping HANDS DOWN – single unders, double unders.. All of them. I am very good though if I use my invisible skipping rope.

Favourite WOD? Open 15.1. (AMRAP 5 Power Snatch, 10 Deadlifts, 15 TTB then 1Rm C&J!)

Least favourite WOD? Anything that involves skipping.  

What would your perfect WOD look like? A chipper – burpees, cleans, and a few TTB (just because I recently did a few TTBs – very excited)

Favourite wholesome/Paleo meal? Kale + some form of protein.

Favourite movie/TV show? No particular favourite, as long as it’s not too depressing.

Tell us something we may not know about you: I can go on days without talking. It’s true.

What is your most special memory/ biggest achievement during your time at Charge? Finishing 101 burpees in just over 10 minutes. 

What are your future goals? 1x pull up (no bands) and 10 double unders unbroken.

Strength/Skill:
4 x 3 Hang Power Cleans
w/ 3 x Max UB DU

Conditioning:
Athlete Spotlight WOD
“Brigid”
Partner WOD
Buy in: 25 Db 20″ Burpee Step overs 32/20
4 Rounds each (Complex must be unbroken)
8 Deadlifts 70/45
4 Hang Power Cleans
2 STOH 
Cash out: 400m run w/ Dumbbell (together)
-If the Db hits the ground drop and perform 5 burpees on the spot.

Engine Club:
Run the STG loop x 3

Cobra Extras:
GHD Plank (facing up)
5 Rounds 45 sec on
30 sec rest

Notes:
Remember to join up for the 8 week Whole Life Challenge! It starts Saturday the 2nd of May. Join the Charge CrossFit team here!

NOTE: This Saturday is the ANZAC day Public Holiday. We are only open for one class. 9am. Come in and complete our annual “Digger” Partner WOD. Lest we forget.

20 Apr 2015


Coach Joshie took out the title, but it was a very close race!

Both of the Josh’s were head to head after each WOD and in particular they did REALLY well in WOD 14.4 (HSPU & Cleans). In this WOD Josh B finished 226th within the region and 38th within the state and Josh V finished 328th within the region and 50th within the state! AWESOME!

CCF OPEN MALE RX
1st: Josh V took out the Male CCF title! He placed 518th in the Aus/NZ region which put him in the top 8.9% and finished 75th within our state!

2nd: Josh B placed 526th in the region which put him in the top 9.1% and within VIC he finished 79th!

3rd: Scottish Dan placed 1106th in the region which put him in the top 19.1% and within VIC he finished 170th!

Great work guys!!

NOTE: This Saturday is the ANZAC day Public Holiday. We are only open for one class. 9am. Come in and complete our annual “Digger” Partner WOD. Lest we forget.

Strength/Skill:

Back Squat 3 x 5
(Add 2.5kg to your Back Squat weight from last week)

Conditioning:
3 Rounds
3 min AMRAP
3 OHS (at 50% of todays BS)
6 TTB
9 Box Jumps 24″/20″
3 min Rest

Engine Club:
Row for 25 mins. Keep to a steady pace.

Cobra Extras:
Find max complex: 2 Push Jerk + 1 Split Jerk
Then:
Take 80% of that number and do max UB reps

Notes:
Remember to join up for the 8 week Whole Life Challenge! It starts Saturday the 2nd of May. Join the Charge CrossFit team here!