31 Jul 2015

The mighty Carlo!

Strength/Skill:
Weighted Dips 3 x 7

Day 9: CCF Pull-up program.
RTP: 3 x 5-8 Banded Strict PU + 3 Slow Negatives.
GP: 17 Kipping Pull-ups AFSAP
PA: 10 Bar MU AFSAP (or progressions if unable)
Ninja: 15 Bar MU AFSAP (or progressions if unable) Beware – do not rip hands.

Conditioning:
2 Minute Clock
200m Run
Then As many Dips in the time remaining.

Rest 1 minute

4 Minute Clock
400m Run
Then As many Wall Balls 9/7 in the time remaining.

Rest 2 minutes

6 Minute Clock
Run the Beaver
Then As many US KB Swings 24/16 in the time remaining.

30 Jul 2015

Friday July 31, 2015

Tracey & Lease

Strength/Skill:
Weighted Pistols 3 x 5 e.s.
Alternate legs each step.

Conditioning:
CrossFit benchmark
“Annie”
50-40-30-20-10
DU
Sit ups
Last experienced on the 20th or 23rd of March 2015

29 Jul 2015

CHAAAAAARGE!

Thursday July 30, 2015

One of the awesome CLAB trophies made by Benny L!

Strength/Skill:
Bench Press 5,5,5

Conditioning:
Row 1k
10 Rope Climbs
30 TTB

28 Jul 2015

Wednesday July 29, 2015

That’s Greggy! (On the ground)

In my memory Greg’s first day after his intro session was actually Fran. And even though it was scaled back quite a bit – it certainly was quite a deceivingly mean first day! What? It’s only 45 reps! Too easy 🙂 He pushed really hard that day and has done so every other day since.

I’m guessing that the “beardless” time Greg is talking about is maybe the first couple of hours of his life! The one time he shaved his beard down a bit only took a couple of days to be huge again! …Yep. Beard envy!

Keep up the awesome work Greg, you’re killing it! Hope you enjoy your WOD, it ticks some of the boxes! 😉

Charge CrossFit Member Spotlight!
They call me…
Greg, Greggles, Gleg.

By day I am… Sparky.

How long have you been a Charger? Over 2.5 years now.

Tell us about your first Charge CrossFit experience (ie first workout etc): I can’t remember my first session but it was in my first week we did ‘Fran’. I’d only recently decided to get fit after doing pretty much no proper exercise since I was a kid. So it was HARD. I still remember that awful feeling half way through a WOD where I’m thinking ‘there’s no way I’m going to finish this’. I did though, every time.

Any advice for someone thinking about starting CrossFit? It may seem too hard or too intense at first, but don’t let that stop you. Once you start getting the hang of the movements and memorising all the acronyms, once you push past the physical and mental barriers you thought you had, once you start noticing physical changes and health benefits, once you start nailing workouts RX, you will be a CrossFitter 4 life!

Also, grow a beard.

Favourite movement? Cleans, press/jerk, bench press, weighted dips.

Least favourite movement? Rope climbs!

Favourite WOD? Hard to pick favorites but something more strength based like ‘Elizabeth’ (21-15-9 Cleans and dips).

Least favourite WOD? Anything with lots of running, double unders or burpees. I still like doing these though because it means it will easier in the future!

What would your perfect WOD look like? Heavy, long and hard.

Favourite wholesome/Paleo meal? Roast beef/pork/lamb with all the good sides.

Favourite movie/tv show? Right now… Game of thrones and the Mad Max series. I also love a good science/nature doco.

Tell us something we may not know about you: I haven’t always had a beard.

What is your most special memory/ biggest achievement during your time at Charge? Coming 9th in the first CLAB comp and then 6th last year. Bring on CLAB 2015! (Greg filled this questionnaire out a few weeks ago – He came 6th this year – With a 5th place finish in the Final!)

What are your future goals? To keep getting fitter, stronger and better at all movements. I’d like to compete in some more competitions. I’m already happier and healthier than ever before because of CrossFit and particularly the Coaches and the rest of the box.

Thanks Charge!

Strength/Skill:

Deadlift 5,5,5

Day 8: CCF Pull-up program.
RTP: 12 leg assisted strict PU + 3 Slow Negatives.
GP: 17 Strict Pull-ups AFSAP (If 17 is too many, complete as many as possible then the rest of the amount via leg assisted Pull-ups)
PA: 18 Strict CTB Pull-ups AFSAP (use band if needed)
Ninja: 25 Strict CTB Pull-ups AFSAP

Conditioning:
“CCF Member spotlight WOD – Greg”
3 Rounds
21 Wall balls 9/7
15 Burpees
9 Pull-ups
6 CTB Pull-ups
3 Bar MU
2 Power Cleans 80/50
1 STOH

Engine Club:
5 Rounds
3 mins Row for Max Cal
1 min rest

27 Jul 2015

Tuesday July 28, 2015

Nihary!

Strength/Skill:
Find max complex: Clean First Pull + Hang Clean + Front Squat + Jerk

Conditioning:
10-1
Box jumps 30″/24″
1-10
HSPU

Engine Club:
3 Rounds
Run the Beaver
Rest 2 mins

26 Jul 2015

Monday July 27, 2015

Claire!

Strength/Skill:
Back Squat 5,5,5

Day 7: CCF Pull-up program.
RTP: 30 Ring rows + 2 Slow Negatives.
GP: 30 Ring rows + 2 Slow Negatives.
PA: 3 x 5 Weighted Strict Pull-ups – If you were successful add 1.25-2.5kg to last week.
Ninja: 3 x 5 Weighted Strict Pull-ups – If you were successful add 1.25-2.5kg to last week.

Conditioning:
“No Gain, No Pain”
8 rounds
20 sec max Burpees to touch
10 sec Chin Over Bar hang

Rest 1 min

8 rounds
20 sec max Russian KB Swings
10 sec Bar Hang

rest 1 min

8 rounds
20 sec max Jumping Lunges
10 sec Wall Squat

Have 3 Scores: Total of Burpees, RKBS, JL’s

24 Jul 2015

Saturday!

Saturday July 25, 2015

Shane & Brent!

Strength/Skill:
5X3 Paused Snatch w/3 sec pause at knee
(Build up to a 3RM)
If you have the flexibility/skill this is a Squat Snatch. If not – Make it a Power Snatch caught as low as possible.

Day 6: CCF Pull-up program.
RTP: 12 Supine grip leg assisted strict PU + 2 Slow Negatives.
GP: 17 Supine grip strict pull-ups AFSAP (If 17 is too many, complete as many as possible then the rest of the amount via leg assisted Pull-ups)
PA: 20 Supine grip Strict Pull-ups AFSAP
Ninja: 30 Supine grip Strict Pull-ups AFSAP

Conditioning:
EMOM 21 minutes
Minute 1: 50m Farmers walk
Minute 2: 30 sec Over Box jumps
Minute 3: 30 Sec TTB

23 Jul 2015

Friday July 24, 2015

From left to right: Tash (2nd) & Claire (1st). Nicole O. came 3rd – not pictured 🙂

Girl Friday!!
CrossFit benchmark
“Elizabeth”
21-15-9
Squat Cleans 61/40
Ring dips
Last seen 7 Feb 2014

22 Jul 2015

Thursday July 23, 2015

From left to right: Chris F (2nd), Matty R (1st), Cross (3rd).

Strength/Skill:
Bench 7,7,7

Conditioning:
3 Rounds
10 HSPU
20 Db Step ups 20″
30 Sit ups
400m Run

21 Jul 2015

Wednesday July 22, 2015

Unfortunately Kirsty is leaving us to live in the UK. We have loved having her as a part of our gym. She certainly is a very tenacious competitor – Every comp she has been in has seen her really set the bar for herself. She is impressive to watch! She has been a great friend and part of our gym. I hope you don’t get used to it and stay away too long!

Hope you enjoy your WOD and we all wish you well in your future travels! 🙂

Charge CrossFit Member Spotlight!
They call me… Kirst!

By day I am… Operations associate for NAB London.

How long have you been a Charger? Just over 2 years I think!

Tell us about your first Charge CrossFit experience (ie first workout etc): I don’t remember much about the workout but I must have enjoyed it cos I kept coming back!! 

Any advice for someone thinking about starting CrossFit?
Just do it! There really is nothing stopping you! I learned just how adaptable and creative CrossFit is due to an unfortunate shoulder injury (injury wasn’t totally CrossFits fault!!) Everyone has to start somewhere and there’s always a new movement to master. No matter how s**t a day I’m having I always feel better walking into charge!

Favourite movement? Cleans!

Least favourite movement? V-sits and TTB! Are they even actually necessary??

Favourite WOD? Annie and any strength WOD.

Least favourite WOD? Fran.

What would your perfect WOD look like? Something with Cleans, Snatches and Deadlifts with a few burpees just for fun!!

Favourite wholesome/Paleo meal? Ah let’s just go with bacon!

Favourite movie/tv show? I’m ridiculously obsessed with Gossip Girl.

Tell us something we may not know about you:
I could once do 168 unbroken double unders!! Some would say I’m a double under queen!!

What is your most special memory/ biggest achievement during your time at Charge? My most special memory is when coach Elisa got her first bar muscle up and then was so excited I think she did another hundred after that!! Biggest achievement is coming in equal first in the Charge partner comp!

What are your future goals? Just to keep CrossFitting in London, hopefully at a box as awesome as Charge!

Strength/Skill:
Deadlift 7,7,7

Day 5: CCF Pull-up program.
RTP: 10 leg assisted strict PU + 2 Slow Negatives.
GP: 15 Strict Pull-ups AFSAP (If 15 is too many, complete as many as possible then the rest of the amount via leg assisted Pull-ups)
PA: 15 Strict CTB Pull-ups AFSAP (use band if needed)
Ninja: 20 Strict CTB Pull-ups AFSAP

Conditioning:
“CCF Member spotlight WOD
“Kirsty”
10 Snatches 70/45
10 Snatches 60/40
10 Snatches 50/35
Note: The Snatches can be power, split or squat.

Engine Club:
6 Rounds
2 mins Row for Max Cal
1 min rest