31 May 2015


Paula & Silvana!

The next WODFEST BBQ day is booked for 9am Saturday the 13th of June!!! The food will cost $10 cash on the day. We can’t wait! Please book yourself in, so we can have enough food prepared!!

Also, Book in NOW for the 2015 CLAB! Do so on Mindbody or at the front desk 🙂 We need your T-shirt sizes – (Don’t miss out on your complimentary shirt!). The design has been finished and it looks awesome!

Strength/Skill:
Db Bench Press 3 x 15
BB Bentover rows 3 x 10

Conditioning:
“The Valley of Death”
40 Sit-ups
30 Wall Ball 9/7
20 Hang Power Snatch 30/20
10  OHS
20 Hang Power Snatch 30/20
30 Wall Ball 9/7
40 Sit ups
-10min Cap

Cobra extras:
Strict HSPU 5 x 5 (Use deficit where needed) (Rest 1 min between sets.)

29 May 2015


Book in for the 2015 CLAB! Do so on Mindbody or at the front desk 🙂 We need your T-shirt sizes – (Don’t miss out on your complimentary shirt!)

Strength/Skill:
Deadlift 3,3,3,3

Conditioning:
5-10-15-10-5
OH KB Lunges 24’s/16’s
KTE

Swap one letter and we have a CLAB theme song! YEAH! (Note: This clip isn’t quite child friendly)

28 May 2015


Stina!

Strength/Skill:
Start by building up with a 3RM Squat Clean then set up a rack and perform:
Front Squats 4 x 3 w/ 1.5 reps

Conditioning:
5 Rounds
9 Power Cleans 60/40
9 HSPU

27 May 2015


Luke & Naomi! ….AKA the gun club!

Strength/Skill:
Floor press 5 x 2 w/ 2 sec pause at bottom each rep
5 rounds: 5 Pull-ups + 3 CTB Pullups + 2 Bar MU

Conditioning:
Teams of two:
100 Synchronised DU
80 Synchronised Hollow rocks
60 Piston Push ups
50 Synchronised DU
40 Synchronised Hollow rocks
30 Piston Push ups
For all movements both partners will complete all reps.

Cobra extras:
Rowing: 2km Time Trial – AFAP!

26 May 2015


Bron!

When she is not saving lives she is practicing handstands!

Bron and both of her daughters Milla & Paige are all part of our CrossFit family and both Bron & Paige have the awesome goal of attaining a Muscle-up! It starts TODAY!

Bron, keep up your enthusiasm and level headedness! You are doing awesome!

Charge CrossFit Member Spotlight!

They call me…Bron, Bebee, Beebs, B squared.

By day I am…Asleep (this week at least). And by night I’ll be trying to put pieces of broken humans back together at the Austin intensive care unit.

How long have you been a Charger? Two years.

Tell us about your first Charge CrossFit experience (ie first workout etc): It was a little traumatic, so I have blocked it from my memory. I’m pretty sure I mainly came back for the music.

Any advice for someone thinking about starting CrossFit? Don’t overthink it. Just show up, listen to your body (i.e. don’t hurt yourself) and great things will follow.

Favourite movement? Pull-ups, TTB, handstands, OHS. 

Least favourite movement? I still can’t run to save my life. Hopefully if I am ever chased by a lion there will be a canoe nearby so I can row.

Favourite WOD? 15.2 (OHS & Pull-ups)

Least favourite WOD? 12 days of Christmas.

What would your perfect WOD look like? Smallish sets of TTB, pull-ups, OHS, burpees and handstand push ups.

Favourite wholesome/Paleo meal? Pulled pork, 16hrs in the slow cooker.

Favourite movie/tv show? The Knick. It is based on a 1900’s surgical hospital in the Bronx. No decent anaesthetics, no antibiotics, no gloves. Oh, and the main character (Clive Owen) is addicted to cocaine & heroin. Totally gruesome, but fascinating.

Tell us something we may not know about you: In my twenties I developed pretty severe autoimmune arthritis. For a few years I needed a handicap permit, couldn’t put my full bodyweight on my bare feet, and occasionally had to use a wheelchair. My feet, hands, knees were a mess. I was told by my specialist this was as good as it was going to get & I would probably deteriorate further. Long story short, I am totally kicking its ass (the arthritis, not my specialist).

What is your biggest achievement during your time at Charge? Inspiring my girls to lift (actually they nagged Ash until he started the kids class). Now they are faster and getting stronger than me. 

What are your future goals? Ring or bar muscle-up. I’m racing my daughter.

Strength/Skill:
The Ring MU & its progressions
(Ring MU drills n’ skills)

Conditioning:
“Member spotlight WOD Bron”
20 min AMRAP
Run 400m
3 Ring MU
9 Box jumps 24″/20″
27 Lunges

Yes…there of course will be scaling for the RMU 🙂

Engine Club:
Run for 15 mins.

25 May 2015


Dom!

Strength/Skill:
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:
“The Freak out!”
12 min AMRAP
Burpees
Sit ups
SDHP 40/30
1 of each then 2…3….4…and so on

Engine Club:
Row 5 km, do it for distance not for time. This is a recovery row.

Cobra extras:

100 Hip extensions

24 May 2015


IMPORTANT NOTE: Our CCF Hoodie Pre-sale ends TODAY!! We will not have heaps of spare Hoodies on hand. If you would like one and thus ensure your coolness, please order one online or at the front desk TODAY!!

Also – Registration is now open for our in house games! It is open for all levels!

Book in online via Mindbody (using your computer) or in the gym at the front desk 🙂

There has been a slight change to the Female Rx as well 🙂
MALE RX: Power Snatch 50kg+, Clean 60kg+ and having the ability to do CTB Pull-up/TTB/DU up your sleeve will be helpful :).
FEMALE RX: Power Snatch 30kg+, Clean 40kg+ and having the ability to do Pull-ups/TTB/DU up your sleeve will be helpful :). (CTB Pull-ups have been changed to Pull-ups, Snatch changed to 30kg)
MALE Scaled: Power Snatch 35kg+, Clean 40kg+ and the ability to do a Pull-up will be helpful but we have Pull-up substitutions on hand.
FEMALE Scaled: Power Snatch 20kg+, Clean 20kg+ and the ability to do a Pull-up will be helpful but we have Pull-up substitutions on hand.
As you see above, everyone with a little bit of experience can participate. It is designed similar to the Open. If unsure make sure you ask us!

Strength/Skill:
Push Jerk 4 x 3

Conditioning:
5 rounds
30 sec Db Power Snatch
30 sec rest
30 sec Weighted Pull-ups 20/10
30 sec rest
30 sec KTFJ (death jumps)
30 sec rest

Cobra extras:
Find max 3 position Squat Snatch High, Low, ground.

22 May 2015

Heck Yeah!


Carlos

Important Note:
Today at 10am we have a free Adrenal fatigue talk run by Dr Nick G! Make sure you stick around!

Also:
Our CCF Hoodie Pre-sale ends on Monday! We will not have heaps of spare Hoodies on hand. If you would like one and thus ensure your coolness, please order one online or at the front desk TODAY!! You can view the two tone option here: http://www.ascolour.com.au/shop/blank-sweatshirts/5205-case-hood.html# (You will need to click on the correct colour combo – It is the dark grey and black option)

Strength/Skill:
Work on Split Jerk Footwork

Conditioning:
“Heck Yeah!
Row 1000m
50 Push ups
30 Power Snatch 35/25
Dumping the bar equals instant 37 Burpee penalty.

21 May 2015



Important Notes:
Free Adrenal fatigue talk run by Dr Nick G  @ 10am tomorrow morning! Book in through Mindbody 🙂

Our CCF Hoodie Pre-sale ends on Monday! We will not have heaps of spare Hoodies on hand. If you would like one and thus ensure your coolness, please order one online or at the front desk TODAY!! You can view the two tone option here: http://www.ascolour.com.au/shop/blank-sweatshirts/5205-case-hood.html# (You will need to click on the correct colour combo – It is the dark grey and black option)

Today we start Phase 3 of our Front Squat Friday focus. We want to think about staying tight in the bottom and hitting depth in order to bounce up. The emphasis is no rest in the bottom. All reps need to maintain good mechanics in the squat. Stay tight and learn how to use the stretch reflex! The Cleans have now progressed to the ground 🙂

Strength/Skill:
Start by building up with a 5RM Squat Clean then set up a rack and perform:
Front Squats 3 x 5 w/ 1.5 reps.

Conditioning:
CCF 2014 Partner Comp WOD 2
“Who got Squat?”
14 min Partner AMRAP
21 DU
7 TTB
3 Front squats taken from ground.

Explanation:
-Score is total amount of reps.
-One person completes a round at a time. High 5 = Swap. (Any hand to hand contact is acceptable)
-Each round the Front Squat weight increases:
Males: 50-60-70-80-90-100 then repeat 100’s
Females: 35-40-45-50-55-60 then repeat 60’s
-Correct plates and clips must be used.
-Make sure you are choosy with who starts! You can’t go any further if the partner can’t lift the designated weight. As each partner needs to complete each round.
-The non working Partner can change the weights as other starts DU etc.
-You can hold the speed rope to start.
-You can Squat Clean, Power Clean, Hang Squat Clean, Hang Power Clean the bar to your shoulders. Any movement that passes through a squat counts as the first rep.
-Clock will be counting up
-There will be a tiebreak time at the end of each round. If another team scores the same amount of reps, the team who finished the last complete round faster will be ranked higher.

Plates needed:
Women: 15kg bar + 2 x 2.5kg, 2 x Red 5kg, 4 x 10kg
35kg = 2 x 10
40kg = 2 x 10 + 2 x 2.5
45kg = 2 x 10 + 2 x 5
50kg = 2 x 10 + 2 x 5 + 2 x 2.5
55kg = 4 x 10
60kg = 4 x 10 + 2 x 2.5
Boxes set up against wall for each pull-up position.

Plates needed:
Men: 20kg bar + 2 x Red 5kg, 2 x 10kg, 4 x 20kg
50kg = 2 x 10 + 2 x 5
60kg = 2 x 20
70kg = 2 x 20 + 2 x 5
80kg = 2 x 20 + 2 x 10
90kg = 2 x 20 + 2 x 10 + 2 x 5
100kg = 4 x 20

20 May 2015

The Corrs


What a band…What a WOD.

Strength/Skill:
Bentover BB rows 5 x 10
Turkish Get-Ups – Heavy 3 reps

Conditioning:
“The Corrs”
3 min Plank
400m run
30 TGU 24/16 (15 e.s.)
400m run
3 min Plank

Important Note:
Free Adrenal fatigue talk run by Dr Nick G  @ 10am this Sat. Book in through Mindbody 🙂