19 Apr 2015


The Tracenator herself!

First and foremost I’d like to congratulate everyone who participated in the Open this year! It was an amazing and awesome time! You all did so well and it is going to be great to re-test those WODs sometime in the “nearish” future!

We are so lucky to have so many generous and awesome businesses within our community that donated prizes for our winners! They deserve a quick shout out:
The Naked Whey with their awesome organic, no cr#p added protein supplements.
Tracey Kwan – Symmetry in health Myotherapy
Diana Kelly Being Xen Natural Therapies.
Lou Duncan from North Carlton Osteopathy.
And lastly Benny L who made the awesome and original trophies!
Thank-you all SO MUCH!

As a gym we improved our Regional standing by 12% from last year! We finished 147th out of 341 teams in Aus & NZ. This is calculated by the sum of the top three guys and gals’ scores in each WOD. What a great outcome! Another awesome stat is our participation rate – we had 80 plus people registered for the Open. The last I looked that was near the top 100 in the world for participation! – which is FREAKING AMAZING! (I’m not entirely sure how it ended up as this was the day before registration closed). Great work guys!

And now to celebrate the top three Rx girls in our gym!

CCF OPEN FEMALE RX
1st: Tracey took out the CCF title! She placed 480 in the Aus/NZ region which put her in the top 10.2% and finished 79th within our state!

2nd: Elisa placed 788 in the region which put her in the top 16.9% and within VIC she finished 120th!

3rd: Renee placed 1002 in the region which put her in the top 21.8% and within VIC she finished 157th! (Extra note: Renee now has both Ring and Bar Muscle-ups…Look out next year!)

Great work ladies!!

IMPORTANT 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:
Strict press 5 x 2
Strict Pull-ups 30 reps in as little amount of sets possible

Conditioning:
2013 Charge Like a Bull in house comp WOD 3:
4 min AMRAP
Wall balls 9/7
Burpees
Incrementing reps:
1 of each…2 of each…3 of each…
Last held July 2013.

Cobra Extras:
Snatch first Pulls 5 x 3 w/ 3 sec pause at knees.
Keep these perfect. Make sure someone can spot you and let you know if you are maintaining the correct back angle.

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!

17 Apr 2015


Lisa F!

Remember to join up for the 8 week Whole Life Challenge! Join the Charge CrossFit team here!

Strength/Skill:
Floor Press 5 x 5 w/ 2 sec pause at bottom each rep
Kipping Pull-ups 5 x 5 w/ 2 sec pause in bottom and top of each rep w/ 2 beat swings per rep (show control)

Conditioning:
8 min AMRAP
8 Ring Dips
8 Strict Pull-ups

Finisher: 100 Hollow rocks

16 Apr 2015


Omad and his happy HSPU line!

Remember to join up for the 8 week Whole Life Challenge! Join the Charge CrossFit team here!

Strength/Skill:
Start by building up with a 3RM High Hang Squat Clean then set up a rack and perform:
Front Squats 4 x 3 (4 sec lower then explode up each rep – do not disengage at bottom)

Conditioning:
16 min Partner AMRAP
50m Farmers Walk AHAP
25 DU*
5 HSPU
Swap round for round.

15 Apr 2015

100% Badass!


Gotta respect that quote!

Join the Whole Life 8 week Challenge and you will definitely increase your percentage total of badassery! It is basically as easy as wearing a singlet and smoking a cigar every day for 8 weeks! All you have to do is Eat well. Sleep well, Work out and stretch. Everyone aims to do all of this every day…But now we give you a challenge to ACTUALLY do it everyday! You choose your own level of participation and after 8 weeks you will see the difference! Together as a group we will keep each other motivated and strong. After all, this is what we do best!

It starts on the 2nd of May! Who is up for the Challenge??Join the Charge CrossFit team here!

Strength/Skill:
Run the Beaver. Set a time or beat a beaver time you have set for yourself 🙂
Then play around with some Rope Climbs. Complete 10 AFAP.

Conditioning:
3 Rounds
20 KTE
400m Run

14 Apr 2015


Nicola was dodging my photo attempts for weeks…But I finally got her!

Nicola is a super friendly and welcoming person! She is always direct and funny and is getting super strong as well! She attends class on most days and barely misses a session. We have seen some awesome improvements during her time as a Charger. Amongst all of the new skills she has acquired she owns a 55kg Bench Press, 90kg Back Squat & a 113.5kg Deadlift. Nicola also signed up for the Open this year – set some benchmarks for herself and she will undoubtedly smash them in a years time! I can’t wait to see!

Great work Nicola! Enjoy your WOD!

P.S. I love Nicola’s advice for someone thinking about starting CrossFit! 🙂

Charge CrossFit Member Spotlight!

They call me… Nicola or Nikki, call me anything but Nicole or Ni-cola.

By day I am…a personal banker for Bank of Melbourne Northcote, come see me for all of your banking needs! HAHA.

How long have you been a Charger? Around 6 months I think, started in Sept last year!!

Tell us about your first Charge CrossFit experience: I cant remember my first major experience, I just remember sh***ing myself and thinking “oh god, I am so going to embarrass myself here”!! However even though I’m sure I was completely c**p at pretty much everything I don’t ever remember feeling like it haha!!! I think Tommi said I had pretty good cleans for a newbie at my first class, so I’m going to say that was my first CrossFit “experience” well the one I remember\want to remember.

Advice for people thinking about starting CrossFit: Advice…I’m too new to give any advice apart from JUST DO IT, you won’t regret it, and if you do, then there is something wrong with you! It’s fun, its social, and it makes you fit and healthy, why wouldn’t you want to do it???

Favourite movement? Definitely a Deadlift or a Power clean…They make me feel super strong and super awesome!

Least favourite movement? Definitely burpees, double unders, and probably wall balls at the moment, too much popping up for my liking!

Favourite WOD? I tried finding the name for it, I couldn’t! It involved lots and lots of lifting, so basically anything with lifting and absolutely NO RUNNING!!!!

Least favourite WOD? Everything that has multiple burpees and any form of running!!

What would your perfect WOD look like? Deadlifts, Power cleans, Deadlifts, Power cleans, and maybe a novelty skip, SINGLE SKIPS I mean, none of this double under business!!

Favourite wholesome/Paleo meal? Brodo, the most delicious chicken soup ever!!! Its just boiled chicken carcasses and vegetables, sounds appealing…doesn’t it?

Favourite movie/tv show? I don’t think I could legitimately admit to it, so ill go with Vikings or Suits at the moment for TV and Ace Ventura for a classic movie!

Tell us something we may not know about you: I love fishing, my best catch was 25 salmon, one seal, and a seagull all in one day 🙂 Also I once ate 6 donuts in under 3 minutes!

What is your most special memory/ biggest achievement during your time at Charge? My first Deadlift over 100 kg!!

What are your future goals? To be able to deadlift 150kg and run a marathon…maybe go with half a marathon for now 🙂

P.S. Remember to join up for the 8 week Whole Life Challenge! Join the Charge CrossFit team here (It is $10 cheaper if you do it before the end of 15th of April) P.P.S The 15th of April is TODAY!!

Strength/Skill:
Strict press 4 x 3
Deadlift 2 x 3

Conditioning:
CCF Member Spotlight WOD
“Nicola”
30 Deadlifts 100/60
25 Burpee Box Jumps 30″/24″
20 Hang Power Cleans 60/40
15 Burpee Box Jumps 24″/20″
10 STOH 60/40
5 Burpee Box Jumps 20″/20″
Then OH Walking Lunge 20/15 to finish…

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

13 Apr 2015

Hey guys! I mentioned late last week that on the 2nd of May we are going to start an 8 week challenge! It’s called the Whole life challenge. You will start by firstly completing a special WOD, getting some measurements taken, taking a photo of yourself (for your own awesome records) and then over the 8 weeks you will stick to the rules and then re-test everything and smash it all to pieces! You will log how cleanly you eat, how much you sleep, work out 3-5 times per week, stretch 10 mins a day, drink a daily amount of water and not swear, grow a beard generally kick ass at being a fit and capable Human Being!

This is similar to the Open, where you will need to sign up on the web. It costs $39 if you sign up before the end of the 15th of April, so don’t waste any time DO IT! Our in house games day starts the weekend after this 8 weeks – what a great way to get prepared and be the best you can be!

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

Who is up for the Challenge??Join the Charge CrossFit team here

….Week two of the Back Squat program starts today! Enjoy!

Strength/Skill:
Add 2.5kg to your Back Squat weight from last week.
Back Squat 3 x 5
Then:
Overhead Squat 2 x 5 at 50% of BS.
If this is your first week of Back Squats, you will find your initial 3 x 5. Start around 60-70% of your 1RM.

Conditioning:
5 Rounds
30 Sec Russian KB Swings
30 Sec rest
30 Sec Push ups
30 Sec rest
30 sec Barbell Roll Outs
30 Sec rest

Engine Club:
12 min AMRAP
1 Cal Row
1 burpee over rower.
Add a rep to each movement every round.

Cobra Extras:
Find a 3RM Split Jerk
Then using 80% of your 3RM complete:
EMOM 10 mins: 3 Split Jerks
You are not allowed to miss more than twice finding your 3RM. You are not allowed to miss at all or drop the bar during the EMOM.
Practice your footwork. Form over weight.

12 Apr 2015

Fran


Her voice may be screechy and get on your nerves at times, but at the heart of it Fran always means well. In spite of her faults you always come back for more. Haters will always hate, but make sure you always leave at least a little piece of your heart for her.

Fran is undoubtedly the most famous CrossFit Workout. It is also the first WOD ever written by Greg Glassman (CrossFit’s founder). We will be hitting this with 100% intensity, Come in and test yourself. This WOD is and will forever be re-tested. If you have completed it before, the time to beat it is NOW. If you are new to Fran. Come in and meet her!

P.S. Remember to join up for the 8 week Whole Life Challenge! Join the Charge CrossFit team HERE! (It is $10 cheaper if you do it before the end of the 15th of April)

CrossFit Benchmark
“Fran”
21-15-9
Thrusters 42.5/30
Pull-ups
Last lovingly experienced on the 1st of Feb 2014.

Cobra Extras:
Practice Squat Snatches 6 x 3 @ no higher than 60%.
Don’t go over 60% of your 1RM. It’s all about practice…You’ll be needing them by the end of the week…oh yeah do 3 sets of Ring MU’s between Snatching….you may be needing them also.. 🙂


10 Apr 2015


Hey guys! I mentioned yesterday that on the 2nd of May we are going to start an 8 week challenge! It’s called the Whole life challenge. You will start by firstly completing a special WOD, getting some measurements taken, taking a photo of yourself (for your own awesome records) and then over the 8 weeks you will stick to the rules and then re-test everything and smash it all to pieces! You will log how cleanly you eat, how much you sleep, work out 3-5 times per week, stretch 10 mins a day, drink a daily amount of water and not swear, grow a beard generally kick ass at being a fit and capable Human Being!

This is similar to the Open, where you will need to sign up on the web. It costs $39 if you sign up before the end of the 15th of April, so don’t waste any time DO IT! Our in house games day starts the weekend after this 8 weeks – what a great way to get prepared and be the best you can be!

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

Who is up for the Challenge?? Join the Charge CrossFit team here

Strength/Skill:
Strict Press 3 x 5
Weighted Strict Pull-ups 5 x 5 -1.5 reps (bottom half)

Conditioning:
“Cobra”
CCF benchmark
1000m row
50 US swings 24/16
30 Wall balls 9/7
Last held: 18 Oct 2014 & 15 Oct 2013

09 Apr 2015

Hey guys! On the 2nd of May we are going to start an 8 week challenge! It’s called the Whole Life Challenge. You will start by firstly completing a special WOD, getting some measurements taken, taking a photo of yourself (for your own awesome records) and then over the 8 weeks you will stick to the rules and then re-test everything and smash it all to pieces! You will log how cleanly you eat, how much you sleep, work out 3-5 times per week, stretch 10 mins a day, drink a daily amount of water and not swear, grow a beard generally kick ass at being a fit and capable Human Being!

This is similar to the Open, where you will need to sign up on the web. It costs $39 if you sign up before the end of the 15th of April, so don’t waste any time DO IT! Our in house games day starts the weekend after this 8 weeks – what a great way to get prepared and be the best you can be!

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

Who is up for the Challenge??

Join the Charge CrossFit team here

Now onto Squat Friday…..The first phase Front squats have a really slow eccentric portion. We want to increase time under tension plus work on great mechanics. Move slow and really think about hitting the correct positions. Stay engaged in the bottom position before exploding up. This first phase of Squat Cleans begins with the high hang. Focus on a fast turnover of the bar and keeping the bar close.

Strength/Skill:
Start by building up with a 5RM High Hang Squat Clean then set up a rack and perform:
Front Squats 3 x 5 (4 sec lower then explode up each rep) -Same weight across all sets.

Conditioning:
5 Rounds
1 minute
50 DU
Then Max Russian KB Swings
1 min rest

08 Apr 2015


Mr Happy – Cormac!

Strength/Skill:
Bench 5 x 5  -1.5 reps (bottom half)
Bent over dual KB Rows 5 x 10

Conditioning:
Tabata
Sandbag Push press
Ring rows
Dynamic Push ups