31 Aug 2015

Nick B. completing OH KB lunges in the CLAB 2015 Men’s R Final

Tuesday September 1, 2015

Strength/Skill:
Clean & Jerk 4 x 2 +1 (2 Squat Cleans + 1 Jerk)

Conditioning:
“Spring!”
50 Rounds
1 Burpee
2 US KB Swings 24/16
3 Sit ups
Last held 1st day of spring 2014!

Engine Club:

Row 500m x 3

Rest 3 mins between rounds

30 Aug 2015

Coach Elisa smashing out OH KB Lunges in the CLAB 2015 Women’s RX Final.

Monday August 31, 2015

Strength/Skill:
Back Squat 3RM

Day 22: CCF Pull-up program.
RTP: 20 Mixed grip (make equal) leg assisted strict PU + 5 Slow Negatives.
GP: 26 Mixed grip (make equal) Strict Pull-ups AFSAP (If 26 is too many, complete as many as possible then the rest of the amount via leg assisted Pull-ups)
PA: 26 Mixed grip (make equal) Strict Pull-ups AFSAP
Ninja: 30 Mixed grip (make equal) Strict Pull-ups AFSAP

Conditioning:
“Bebop”
3 Rounds
400m Run
12 Power Snatch 40/30
6 Bar MU

or

“Rocksteady”
3 Rounds
400m Run
12 Power Snatch 30/20
12 Pull-ups

28 Aug 2015

Alice flying up and down the rope in the CLAB 2015 Women’s RX Final.

Saturday August 29, 2015

Strength/Skill:
Day 21: CCF Pull-up program.
RTP: 3 x 5-8 Banded Pull-ups + 5 Slow Negatives.
GP: 23 Kipping Pull-ups AFSAP
PA: 5 Strict Ring MU + 12 Kipping Ring MU AFSAP (or progressions if unable)
Ninja: 7 Strict Ring MU + 14 Kipping Ring MU AFSAP (or progressions if unable)

Conditioning:
3 Peep Team WOD!
20 min AMRAP
60 Power Cleans 60/40
60 Push ups
60 Db Snatch 30/20

Note: Throughout the 20 minutes you will continually rotate through all partners and complete 400m Row each.

27 Aug 2015

Nancy

Godfather (Founder) of CrossFit Greg Glassman and Ash (with a ginger beard!) at the CrossFit Games. What a magical moment!

Friday August 28, 2015

CrossFit Benchmark
“Nancy”
5 Rounds
400m Run
15 OHS 42.5/30

26 Aug 2015

Greg preparing to perform awesomeness at CLAB 2015.

Thursday August 27, 2015

Strength/Skill:
Bench Press 5RM

Conditioning:
10 min AMRAP
10 TTB
20 DU

25 Aug 2015

Wednesday, August 26, 2015

Dave has been a smiling, energetic ball of enthusiasm and levelheadedness ever since we have known him. He was also the one who came up with our awesome Coach apparel! Thanks Dave!

During the 6 weeks since I sent him this questionnaire he actually accomplished his original goal of 10 unbroken pull-ups! Great work Dave! I’m raising the bar for next year – 10 CTB unbroken! 🙂

One last thing… Where are accordions cool? HAHA!

Enjoy your WOD man!

Charge CrossFit Member Spotlight!

They call me…Dave/Davo/Dad.

By day I am…Dad of 3 and Creative Director / Partner of an awesome ad agency in North Fitzroy – www.wearebalance.com.au check us out!

How long have you been a Charger? 1 year.

Tell us about your first Charge CrossFit experience (ie first workout etc):
Don’t remember specifics of the workout – only that I felt right at home, the coaches were awesome and I loved Guns and Roses blaring during the WOD. It was unlike anything I’d ever done before and it was fun. Couldn’t climb the staircase properly at work for the next 2 days.

Any advice for someone thinking about starting CrossFit?
Do it. Give it a go and be prepared to achieve things you never thought you could. Also be prepared for addiction as well. You’ll love it.

Favourite movement?
I like most movements but Push Press/Jerk and Clean and Jerks are right up there. I love the explosiveness of them.

Least favourite movement?
HSPU – I have issues with being upside down with a ‘not so great’ shoulder.
DU – can’t get more then about 3, lashes on the shins remind me.

Favourite WOD?
Open WOD 15.5 (27-21-15-9 Row & Thrusters)

This WOD pushed me the most mentally and physically by far. It was the last WOD of the CF games and I felt I was becoming stronger – Call me mad but I see thrusters in a different light now.

Least favourite WOD?
The Big H. 21 minute AMRAP of running Helen St – pass me the rower!

What would your perfect WOD look like?
Push press, Box Jumps, Farmers Walk, Pull Ups and throw in some Sit Ups.

Favourite wholesome/Paleo meal?
6hr slow cooked lamb shoulder with garlic, lemon, rosemary with any root veggies.

Favourite movie/tv show?
Mad Men (I wish I worked in that era). Breaking Bad, Dexter and I never get tired of Seinfeld re-runs.

Tell us something we may not know about you:
People tell me I’m a good mimic. I also played the accordion before they became cool.

What is your most special memory/ biggest achievement during your time at Charge?
I remember partnering with ex-charger Marty when I first started. I was watching him do unbroken pull ups over and over again and thought to myself….”I will never get one of those” A year later I’ve finally got the kipping down to do a few un-banded pull-ups. Unreal feeling.

What are your future goals?
10 x Pull ups unbroken without band
Lose my fear of HSPU

Strength/Skill:
Deadlift 5RM

Day 20: CCF Pull-up program.
RTP: 1 x max Supinated grip Pull-ups + 3 Slow Negatives.
GP: 1 x max Supinated grip Strict Pull-ups AFSAP.
PA: 1 x max Supinated grip Strict CTB Pull-ups straight into standard strict Pull-ups.
Ninja: 1 x max Supinated grip Strict CTB Pull-ups straight into standard strict Pull-ups.

Conditioning:
“CCF Member spotlight WOD – Dave G
3 Rounds
21 Box Jumps 24/20
15 Push Press 52.5/35
9 CTB Pull-ups
Note: Must be Push Press.

24 Aug 2015

Steph sent in this photo from her recent trip to Europe. Thanks Steph!

Tuesday August 25, 2015

Strength/Skill:
Clean & Jerk 4 x 2+1
(2 Power Cleans + 1 Split Jerk)

Conditioning:
Today we have a team WOD. The team will be the whole class! The best class average wins!…At fitness!

Engine Club:
Every 4 Mins
500m Row
4 Rounds

23 Aug 2015

On our trip to the U.S. we happened to bump into Annie Thorisdottir!

Monday August 24, 2015

Strength/Skill:
Back Squat 5RM

Day 19: CCF Pull-up program.
RTP: 30 Ring Rows + 4 Slow Negatives.
GP: 30 Ring Rows + 4 Slow Negatives.
PA: 3 x 5 Weighted Strict Pull-ups – If you were successful add 1.25-2.5kg weight to last week.
Ninja: 3 x 5 Weighted Strict Pull-ups – If you were successful add 1.25-2.5kg weight to last week.

Conditioning:
30-20-10
US KB Swings 24/16
KB FR Step overs* 24″/20″
V-Sits
*Alternate arms each rep.

21 Aug 2015

Team Sat!

Saturday August 22, 2015

Strength/Skill:
KB Snatches 3 x 6 e.s. AHAP
Barbell Step ups 3 x 6 e.s. (alt steps each rep)

Day 18: CCF Pull-up program.
RTP: 18 Supine grip leg assisted strict PU  + 4 Slow Negatives.
GP: 23 Supine grip Strict Pull-ups AFSAP (If 23 is too many, complete as many as possible then the rest of the amount via leg assisted Pull-ups)
PA: 25 Supine Grip Strict Pull-ups AFSAP
Ninja: 30 Supine grip Strict Pull-ups AFSAP

Conditioning:
In a group of 3
5 mins Row as many Cal as possible
5 mins as many Wall balls as possible
5 mins as many Pull-ups as possible
One person works at a time.
Work hard, move fast, quick changeovers – earn your rest! Short fast sets.

20 Aug 2015

Friday August 21, 2015

Girl Friday!
CrossFit benchmark
“Diane”
21-15-9
Deadlifts 100/60
HSPU