30 Jun 2015


Belinda (on the right) & her sister at the NY marathon 🙂

Belinda has been with us for quite some time now! She has really gotten strong over that time and we love seeing her in the 6am class – her Du’s are awesome as well 🙂 Keep up the great work Bel! I truly want you to win your family XMAS Pull-up comp – do you wanna do some extra training and show em who’s boss? The offer is standing, let me know 🙂

Enjoy your WOD – It certainly has that nice mix of most loved and hated movements for you! And everyone should thank her – I made the reps decreasing instead of increasing after reading her responses 🙂

Enjoy!

Charge CrossFit Member Spotlight!

They call me…Bel,Belinda,B

By day I am…Reporting Analyst for a mental health company.

How long have you been a Charger? 2ish years.

Tell us about your first Charge CrossFit experience (ie first workout etc): Lots of running, lots of squats and being out of breath at the end of it.

Any advice for someone thinking about starting CrossFit? Everything can be modified, just do what feels comfortable for you.

Favourite movement? DU and deadlifts.

Least favourite movement? All movements where the bar needs to be lifted over my head (I’m not good with names)

Favourite WOD? Again I’m not good with names but I like workouts where the reps decrease.

Least favourite WOD? Running, squatting/burpees combination WODs.

What would your perfect WOD look like? Lots of DU some deadlifts and some situps.

Favourite wholesome/Paleo meal? So many…jerk chicken, chicken satay skewers, meatzza

Favourite movie/tv show? Don’t really have favourites but I have been watching Suits.

Tell us something we may not know about you: My family have an annual xmas pull-up competition using a tree…I am not a winner.

What is your most special memory/ biggest achievement during your time at Charge? After 2 years I can finally do 2 unassisted pull ups

What are your future goals? Lots of pull-ups in a row..and a few HSPU’s.

Strength/Skill:
Split Jerk 1RM

Conditioning:
“CCF Member spotlight WOD – Belinda”
21 Thrusters 42.5/30
21 DU
18 Pull-ups
18 DU
15 Power Clean & Push Jerks 42.5/30
15 DU
12 TTB
12 DU
9 Power Snatches 42.5/30
9 DU
6 LOB Burpees
6 DU

Cobra extras:
EMOM x 10 – 1 Bar MU + 1 Ring MU

29 Jun 2015

Today all of the practice over the last 13 weeks will come into play. Stay tight. Hold your position. You have completed 180+ heavy back squats over this period. Practice makes perfect 🙂

Below I will include the warm up percentages I want you to follow.

Please do your calculations prior to the session, as you will be wanting more time to actually squat than do math! Lets do it guys!!

Strength/Skill:
Back Squat 1RM

Use these percentages:
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
1 x 101%
1 x ?

Conditioning:
Partner WOD
10 min AMRAP
9 Wall Balls 15/9
6 Hang Power Cleans 70/45
Swap round for round

Engine Club:
4 Rounds
Row 400m.
Rest 1:1

Cobra extras:
EMOM x 10:
1 OHS from the ground

CLAB NOTES:
Preparation this week:
If you are competing in the CLAB, come in and do sessions on Mon, Tues & Wed. For Thurs & Friday come in and mobilise and/or work through some movements at light weight. Giving your body a rest, but still moving will be a good idea.

On the day:
On Saturday the day starts at 8am sharp! Do not be late. We will be in from 7:30am. It is going to be a really fun day, run on a very tight schedule in order to run on time.

Spectate!
We want spectators! If you can come in and help out or simply watch that would be awesome! The Finals will start at approx 3:00pm. All WODs will be great to watch. The day will finish around 4:00pm.

Parking:
Where possible please car pool and park in all of the designated areas we have sent you via email 🙂 Please do not park in the carparks marked twisters or Kaygees up the top. Arthurton Road & Winifred streets will be great options.

Food on the day:
Competitors will need to bring some food. Be prepared. There will be approx 60-90 mins between WODs. enough time to eat a light meal or snack. Beware – do not eat/drink items that you normally wouldn’t. If in doubt eat whatever you have planned during the week, 60-90 mins before a WOD. Then gauge how you felt afterwards. Bring some change along – with any luck Paleo Mum will be able to bring some muffins 🙂

Any questions – ask us! …Getting very excited now!

28 Jun 2015

The CLAB after party this Saturday will be at Meg & Brendans restaurant Cafe Italia (56-66 University Street Carlton – Just off Lygon st) They are putting on a special menu for us! We will be there at 7pm. Please put your name on the whiteboard if you are wanting to attend so they can get prepared. 

CLAB NOTES:
Preparation this week:
If you are competing in the CLAB, come in and do sessions on Mon, Tues & Wed. For Thurs & Friday come in and mobilise and/or work through some movements at light weight. Giving your body a rest, but still moving will be a good idea.

On the day:
On Saturday the day starts at 8am sharp! Do not be late. We will be in from 7:30am. It is going to be a really fun day, run on a very tight schedule in order to run on time.

Spectate!
We want spectators! If you can come in and help out or simply watch that would be awesome! The Finals will start at approx 3:00pm. All WODs will be great to watch. The day will finish around 4:00pm.

Parking:
Where possible please car pool and park in all of the designated areas we have sent you via email 🙂 Please do not park in the carparks marked twisters or Kaygees up the top. Arthurton Road & Winifred streets will be great options.

Food on the day:
Competitors will need to bring some food. Be prepared. There will be approx 60-90 mins between WODs. enough time to eat a light meal or snack. Beware – do not eat/drink items that you normally wouldn’t. If in doubt eat whatever you have planned during the week, 60-90 mins before a WOD. Then gauge how you felt afterwards. Bring some change along – with any luck Paleo Mum will be able to bring some muffins 🙂

Any questions – ask us! …Getting very excited now!

Strength/Skill:
Power Snatch 5RM (T&G)

Conditioning:
5 rounds
2 minute clock
Run 200m
20 Hanging leg raises
Max Burpees to touch in the remaining time.
Rest 2 minutes

Cobra extras:
Work on rope climbs. Make sure you use your legs and do not leg go of the rope on the way down until you pass the red line. Complete 8-10 reps.

26 Jun 2015

8 weeks over!

For all those who participated in the WLC I hope it has helped you take a step towards your goals. I personally learned that “treats” certainly add up and even if they are of the “Paleo” variety it is wise to keep them as treats and not daily endeavors. Plus i found that previously when I was eating out I was relying on white potato and white potato chips chips way too much in order to be satiated. Reducing these things, plus stretching & mobilizing daily, drinking more water, taking fish oil and trying my best to get a little more sleep on average has made me feel really great by the end of the 8 weeks! I am aiming to keep the momentum going. That doesn’t mean 5 points per day for life…But to be honest I have started to see anything with Sugar (especially processed sugar) as something more leaning towards poison than food. I didn’t even always eat my “indulgence” points in the end! HA! That also could have something to do with watching the new aussie documentary “That Sugar film”. Some pretty sobering and very important info is contained in that movie. I am hoping that we can have a screening at Charge sometime soon. Stay tuned 🙂

I hope you all found a groove by the end or maybe you have become a little more prepared. I have heard so much positive feedback from the challenge, if you guys are on board we will do it again! I believe it happens twice per year, 8 weeks before Summer is the next one 🙂

Now today….CRUSH THIS WOD!

“The WLC”
12 min AMRAP
Buy in: Run the Beaver.
Then in the remaining time complete:
50 Box Jumps 24″/20″
75 OH Lunges 20/10
100 Sit ups
Then AMRAP Burpees
Last seen 8 weeks ago on the 2nd of May.

25 Jun 2015


Damo! With some very heavy L.O.B.B’s!

Tomorrow (Today for those who need) will be the WLC WOD retest! AWESOME!

Strength/Skill:
E90sec – 1 Squat Clean for 12 rounds. Build to a 1RM 🙂

Conditioning:
10 min Partner AMRAP
5 Power Cleans 60/40
6 Burpees
Swap round for round.

Cobra extras:
Nothing extra.

24 Jun 2015


Tilda!

Hurrah! On the 15th of June we welcomed the latest Little Charger, Tilda Saoirse Kelly into the world at 9:54am! – Cormac!

We all wish Diana, Cormac and little Tilda well! Hopefully we will get to see her soon! 🙂

NOTE: This Saturday is the WLC WOD retest! (You can also complete this WOD on Friday for those who need)

Strength/Skill:
Split Jerk 5 x 2

Conditioning:
Row 2k for time

Cobra extras:
Nothing more.

23 Jun 2015


Nellie!

Nellie! – Co owner of Elk & Me, running/burpee specialist and resident hippy! You’re doing really well Nellie! Keep up the good work! Your hard work and persistence is paying off! AWESOME!

P.S. – Hey Nellie, that WOD you described with 50 rounds of KB Swings, Sit ups and burpees was “Spring”! This WOD will be held annually on the first day of spring!! Also – Partner/Team week will be happening the week after CLAB!! YAY!

Enjoy your WOD Nellie!

Read her story below 🙂

NOTE: Remember – This Saturday is the WLC WOD retest! (You can also complete this WOD on Friday for those who need)

Charge CrossFit Member Spotlight!
They call me… all the time as I’m usually in the bathroom, running late, filling up my water bottle,  or still strapping my hands before the WOD hahahaha sorry terrible joke …

By day I am… Naturopath, Medical herbalist, Hippy, Owner of natural health clinic and Maker of natural beauty products. And Cuddler of Sisu. (Her Cat)

How long have you been a Charger? Maybe 1.5 years? (It was actually 2 years on the 29th of May!-Ash)

Tell us about your first Charge CrossFit experience (ie first workout etc): I can’t really remember oops. I do remember being nervous and everyone being super nice and loving it from the beginning though.

Any advice for someone thinking about starting CrossFit? Just do it, Its so much fun and you get to surround yourself with awesome people.

Favourite movement? Hmm these questions are actually hard as I like lots of movements …and one of my favourite things about CrossFit is the variety…..actually after doing blusters last week I really love busters (Steve G’s WOD)!! I love sprints, Bench, deadlifts, double unders, front squats, anything gymnastic and even tho I can’t do much/anything yet – the rings are fun!!, handstand push ups, push ups, sit ups, planks, burpees ( yes I know but I do love burpees), cleans, ummm theres prob more hahaha did I name almost everything hahaha

Least favourite movement? Hmm I know how this works and am scared to write but ..Rowing and KTE. Rowing cause I think I’m going to fall off, and you go no where and KTE as they are just awkward not fun.

Favourite WOD? I love WODS that are like Steve Gs member spotlight – really fun !!  I also love Annie, fitness 101, and anything you go as fast as you can and count down 🙂 I forget most of them sorry! There was one that was sit ups, us kb swings and burpees I think 50 or something I loved that!! oh and there was a week of partner wods once that was so much fun!!

Least favourite WOD? Hmm not sure prob something with a lot of heavy overhead squats.

What would your perfect WOD look like? Anything that had some of these guys in it … DU, cleans, sit ups, 200m sprint, dead lifts, rope climbs, burpees, handstand push ups (even tho hand still mending for these) or push ups, toes to bar – counting down.

Favourite wholesome/Paleo meal? I wish coffee counted, then I would choose coffee! Hmmm actually Crayfish! I love crayfish 🙂

Favourite movie/tv show? The way of the peaceful warrior – terribly made, but best message and way of approaching life and exercise is spot on– Oh! And Dance movies – I love dance movies, embarrassing but true. Soo many others..hmmm bored to death, so you think you can dance, game of thrones, vikings, broadwalk empire, adventure time, the wire, the century of self, the mighty boosh, city of lost children, pretty much all funny stuff. There’s heaps more too – sorry can’t narrow it down at all. Also mostly don’t watch telly and listen to podcasts/you tube clips instead.

Tell us something we may not know about you: Nope then you would know 🙂

What is your most special memory/ biggest achievement during your time at Charge? Most special memory – Tasha – Best memory was when Alice and Kirsty took out the partner comp was awesome to watch.  I really love seeing people push themselves and achieve things they didn’t think they could (myself included), the community is very inspiring. Oh and over coming my back squat curse.

What are your future goals? Muscle ups, triple unders, handstand walks, scorpian handstand (so far away – still working on forearm version) , as best form as I can get for snatch etc. I would like to move into yoga teaching so flexibility, with strength is important to me.

Strength/Skill:
HSPU 5 x 5 (deficit if possible)

Conditioning:
“CCF Member spotlight WOD – Nellie”
Cash in: 400m Run
25 Pull-ups
50 Push ups
75 Sit ups
50 Push ups
25 Pull-ups
Cash out: 400m Run

Cobra extras:
EMOM x 10 – 1 Squat Clean + Split Jerk @ 60%
Concentrate on speed & footwork, do not go heavier.

22 Jun 2015

Meet Elodie!


Lisa and Elodie!

Elodie Charlotte Ong was born at 6:06am, Thursday 21st May 2015. She was much smaller than we anticipated, weighing in at 2.69kg (5’15”) and 42 cm long, so we’ve had to buy a few more size 0000 grow suits as we were sure I was having a 000 size baby. Elodie so far is very content. I’ve recovered really well, fortunately Elodie’s birth had no complications and went as planned, albeit longer than I would have liked! – Lisa 🙂

Another Charge Baby Bump* Baby 🙂 YAY!

We all wish Lisa, Dan and little Elodie well! Hopefully we will get to see her soon! 🙂

NOTE: This Saturday is the WLC WOD retest! (You can also complete this WOD on Friday for those who need)

CPR Anyone???
Anyone due for their annual CPR refresher?
Premium Health are holding a course at Charge CrossFit for our coaches on July 1st at 3pm – 4:30pm. We have some spots available if any of you are due for your CPR refresher and want to join u? Let us know ASAP.
If you’re interested contact us ASAP – via email: info@chargecrossfit.com.au or call Ash on 0411 405 379.

Strength/Skill:
Yes! it’s Deload week! Enjoy the lightness! Focus on fast and perfect movements. Next week we re-test.
Back Squat 3 x 5 @ initial starting weight (Or 60% 1RM)
Then:
Overhead Squat – Max UB reps at 50% of initial Back Squat 3 x 5 weight. (Refer to 7th of April)

Conditioning:
21-15-9
Burpees
Toes to bar

Engine Club:
Run beaver x 2

Cobra extras:
3 x 3-7 Ring MU (Rest as needed to complete sets)

Baby Bump:
*For those not in the know – The Charge Baby Bump program is the program that kicks in for all Mum’s to be. The focus is less on intensity and more an maintaining movement and strength during 🙂

21 Jun 2015


These are my favorite Muffins. Yes. I am very lucky to have Paleo Mum as my actual Mum! Check it out the recipe for these bad boys on our website here!

This week is both our deload week and the last week of the Whole Life Challenge!! That means that this Saturday is the WLC WOD retest! (You can also complete this WOD on Friday for those who need). Awesome!

Eat well, rest well, keep moving and prepare for next week as it is TESTING WEEK!

CPR Anyone???
Anyone due for their annual CPR refresher?
Premium Health are holding a course at Charge CrossFit for our coaches on July 1st at 3pm – 4:30pm. We have some spots available if any of you are due for your CPR refresher and want to join u? Let us know ASAP.
If you’re interested contact us ASAP – via email: info@chargecrossfit.com.au or call Ash on 0411 405 379.

Strength/Skill:
Db Incline Bench Press 3 x 12 (refer to 23/04/15)
Strict Pull-ups 30 reps AMSAP (As Minimal Sets As Possible)

Conditioning:
15min Partner AMRAP
15 Russian KB Swings 32/24
5 Shuttle Sprints
10 Over Box Jumps
One person works at a time.
Swap round for round.

Cobra extras:
3 x 5 Power snatch @ 60% Do not go heavier. It is deload week. Move prefect. Move fast.

19 Jun 2015


Aerial Yoga stylin’!

The Aerial Yoga workshop we organised a couple of weeks ago was really fun! Above is proof! Just look at my face…. 🙂

Strength/Skill:
Power Snatch 3RM

Conditioning:
“The Fresh Prince”
100 Push-ups
400m run
30 Power Snatch 52.5/35