30 Sep 2015

Thursday October 1, 2015

Important info: -Tomorrow we are closed due to the Public Holiday. Enjoy your rest day!
This Saturday we are open as per our normal Saturday Timetable. It is also AFL Grand Final Day! Come along to Charge in your footy shorts and AFL team colors! Wear them with pride! There will be an awesome team WOD as a reward 🙂

Strength/Skill:
Split Jerk 4 x 3 w/ 3 sec hold overhead each rep

Conditioning:
“Mini Murph”
Run the Beaver
50 Pull-ups
100 Push ups
150 Squats
Run the Beaver
Note: You must complete all movements in the order written. Ie: No breaking up the reps.

29 Sep 2015

Wednesday September 29, 2015

Starting next Thursday (Oct 8th) we are moving the Barbell session to Thursdays at 6pm!

The Olympic lifts are a major part of CrossFit and they are so much fun! Among many other attributes and skills they require technique and practice. This is what you will gain from this session! Get good at these lifts and you will see huge improvements in your performance in your everyday life! ie: Lifting groceries will be like lifting nothing!

Barbell & Mobility go together like Steak & Chips (Sweet potato of course). It would be a good idea if time permitted to complete two sessions (The Dirty Double) on a Thursday: 6pm Barbell + 7pm Mobility would be the perfect option! Or a Morning session plus either Barbell or Mobility.

So, Thursday arvos will look like this from October 8th onward:
5pm CrossFit
6pm Barbell
7pm Mobility

We are excited!!!

Strength/Skill:
Max 3 Position Snatch w/ 3 sec pause in hang.

Conditioning:
4 rounds
30 DU
20 V sits
15 Burpees

Important info:
-This Friday due to the Public Holiday we are closed.
-But! This Saturday we are open as per normal Saturday Timetable. It is also AFL Grand Final Day! Come along to Charge in your footy shorts and AFL team colours! Wear them with pride! There will be an awesome team WOD as a reward 🙂

28 Sep 2015

Heavy Metal!

Scotty W at CLAB!

Tuesday September 29, 2015

The new cycle has officially begun! It starts with a general ramp up and 2 week acclimatization, then the percentage work will begin.

Strength/Skill:
Bench Press 4 x 3 w/ 1 sec pause at chest each rep.

Conditioning:
“Heavy Metal!”
20 Deadlifts 60/40
20 Hang Power Cleans
20 Deadlifts
20 STOH
20 Deadlifts
20 Front Squats

Engine Club:
5 Rounds
400m Row
Rest 1:1

Important info:
-This Friday due to the Public Holiday we are closed.

-But! This Saturday we are open as per normal Saturday Timetable. It is also AFL Grand Final Day! Come along to Charge in your footy shorts and AFL team colours! Wear them with pride! There will be an awesome team WOD as a reward 🙂

 

27 Sep 2015

Monday September 28, 2015

Chris the Frigo! I remember when both himself and Damo came along and completed the intro session. All wide eyed and eager to learn and now they are battle tested Charge OG‘s (Helen Street Veterans at the least!). Chris really pushed during our CLAB comp this year and finished 2nd in the hotly contested Scaled division. It was really great to watch!

With myself also being a BMUC (Bar muscle up connoisseur) I can’t wait to see Chris achieve the double digits unbroken! Go for it man! Lastly, as I have been telling Chris for quite some time, I am convinced he has really great body proportions for the Olympic lifts. Chris we expect to see you at a a Barbell class very soon! Lets get you to Rio!

Enjoy your WOD man!

Charge CrossFit Member Spotlight Questionnaire:

They call me… Frigo

By day I am… IT Security consultant

How long have you been a Charger? 1 year 9 months

Tell us about your first Charge CrossFit experience (ie first workout etc): After watching a CrossFit session in the US, I was pretty keen to give it a try and upon arriving back in Melbourne I quickly discovered Charge CF around the corner from my old place. I convinced Damo to come down and try the beginner’s session with me and was pretty much sold after my first Charge experience. The crew are awesome!

Any advice for someone thinking about starting CrossFit? I encourage anyone looking to challenge themselves to consider trying CrossFit. The workouts designed by the Charge Team have great balance of strength and cardio work, and most of all – anyone can do it!!

Favourite movement? TTB.

Least favourite movement? Wall Balls, OHS.

Favourite WOD? Fran because I haven’t done it!!

Least favourite WOD? 100 Burpees Bar Touch for time. Extreme dizziness….

What would your perfect WOD look like? Pull-ups, TTB, 400m run.

Favourite wholesome/Paleo meal? Banana pancakes.

Favourite movie/tv show? Curb your enthusiasm, Breaking bad, Narcos.

Tell us something we may not know about you: I enjoy cooking in my spare time.

What is your most special memory/ biggest achievement during your time at Charge? My first muscle-up and coming second in the scaled charge like a bull comp.

What are your future goals? To do 10 unbroken bar muscle ups and learn how to do a free standing hand stand.

Strength/Skill:
Box Squat 3RM

Conditioning:
Charge CrossFit Member spotlight WOD – “Chris F”
16 min AMRAP
20 Wall Balls 9/7
15 TTB
5 e.s. DB Snatch 32/20

Important info:
-This Friday due to the Public Holiday we are closed.

-But! This Saturday we are open as per normal Saturday Timetable. It is also AFL Grand Final Day! Come along to Charge in your footy shorts and AFL team colors! Wear them with pride! There will be an awesome team WOD as a reward 🙂

25 Sep 2015

Saturday September 26, 2015

Today is Strongman WODfest BBQ day!

Plus whilst you eat our very own Dr Nick Gentile will be enthralling us with another “Nick Talk”.
Note: On WODfest days there is only one class on at 9am 🙂

Strength/Skill:
Strongman Day!
Tyre flips!
Farmers walks!
Axle Bar Cleans!
Prowler runs!
Awww yeah!

Conditioning:
3 Peep Team WOD!
20 min AMRAP
60 Tyre jumps
60 Hang Power Cleans 60/40
60 Plate Snatches
Note: Throughout the 20 minutes you will continually rotate through all partners and complete a 200m Sandbag run each.

24 Sep 2015

Friday September 25, 2015

Remember! Tomorrow (Saturday) at 9am is our Strongman WODfest BBQ day! Be there! Book yourself in so we can arrange the food! Plus whilst you eat our very own Dr Nick Gentile will be enthralling us with another “Nick Talk”. Note: On WODfest days there is only one class on at 9am 🙂

Strength/Skill:
20 mins to find your Front Squat 1RM
Warm up schedule:
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
1 x 101%
1 x 🙂

Conditioning:
“Cheeky Lil’ chipper”
Row 400m
20 LOB Burpees
15 Thrusters 42.5/30
10 LOB Burpees
5 Thrusters

23 Sep 2015

Luke doesn’t sleep. He Mobilizes… Remember Mobility class 7pm tonight!

Thursday September 24, 2015

This week is also testing week. The next cycle starts next week!! If you missed something, today is the day to catch up!

Sat: Max Strict Pull-ups retest
Mon: 5RM Box Squat
Tues: The Beach Total
Wed: Eva

You could also spend 20 mins working on a skill. The Coaches will have some options available 🙂

Then do this weeks Engine Club programming:
Grab a partner
3 Rounds
Partner 1 Rows 500m
Partner 2 Rows 500m
P1: Row 300m
P2: Row 300m
P1: Row 100m
P2: Row 100m

Remember! This Saturday at 9am is our Strongman WODfest BBQ day! Be there! Book yourself in so we can arrange the food! Plus whilst you eat our very own Dr Nick Gentile will be enthralling us with another “Nick Talk”. Note: On WODfest days there is only one class on at 9am 🙂

22 Sep 2015

Wednesday September 23, 2015

We have just recently added a Charge CrossFit Members page on Facebook!

It is a group for all members of the Charge CrossFit community. Feel free to use this group to share information with members about anything from how your WOD went, to recipes, or any events you think members would be interested in coming up in the future. This page is here to connect you all together, AM’s and PM’s, owls and roosters. Enjoy Responsibly 😉

This is the link to our Charge CrossFit Members Group on Facebook:

https://www.facebook.com/groups/1716185811936349/1716215531933377/?notif_t=like

We also have just recently set up a group each for Mobility & Barbell. Check em’ out!

Charge CrossFit Mobility Group
https://www.facebook.com/groups/577120355759491/

Charge CrossFit Barbell Group
https://www.facebook.com/groups/1486088875051076/

Join the fun guys!

CrossFit Benchmark
“Eva”
5 rounds
Run The Beaver
30 US KB Swings 32/24
30 Pull-ups
As always there will be scaling options 🙂

Remember: Strongman WODfest BBQ day this Saturday at 9am! Be there! Book yourself in so we can arrange the food! Plus whilst you eat our very own Dr Nick Gentile will be enthralling us with another “Nick Talk”. Note: On WODfest days there is only one class on at 9am 🙂

21 Sep 2015

Tuesday September 22, 2015

Jan has been a firm part of the rooster crew (the morning crew) ever since she joined, cycling in each morning rain, hail or shine.   She is very diligent and always wants to improve which is a great characteristic to have on board. You will often see her working on Mobility and technique before and after class in her pursuit for the perfect Overhead Squat. She is also a very keen cyclist who competes in road races. Keep up the great work Jan! Hope you like your WOD (It does have a great deal of what you like!! 🙂

Charge CrossFit Member Spotlight!
They call me… Jan.

By day I am…Cryopreservationist for researchers at Peter Mac.

How long have you been a Charger? Couple of yrs now..

Tell us about your first Charge CrossFit experience (ie first workout etc): We snuck in during the xmas break and saw Ash and other coaches doing bar muscle ups (and what I didn’t know then was a WOD).

Any advice for someone thinking about starting CrossFit? It really is functional fitness, it’s the best thing you can do for yourself, the rewards will help you with physical aspects of everyday living and any other sports!

Favourite movement? Rope climbs, box/ plate jumps + I can see the value in wall balls + thrusters.

Least favourite movement? Running.

Favourite WOD? Fight Gone Bad.

Least favourite WOD? Anything with loads of running and double unders.

What would your perfect WOD look like? Rope climb, dips, box jumps.

Favourite wholesome/Paleo meal? Nuts and bananas.

Favourite movie/tv show? Muriel’s wedding/Life of Brian /Bondi rescue.

Tell us something we may not know about you: I’m a hopeless gardener.

What is your most special memory/ biggest achievement during your time at Charge? Finally getting to do something that resembles an over head squat (thanks Tracey and Ash!) Getting to top of rope still gets a rush…

What are your future goals? 25Kg OHS x10.

Strength/Skill:
“The Beach Total”
20 mins to find:
Weighted Dip 1RM
Weighted Pull-up 1RM

Conditioning:
“Charge CrossFit Member spotlight WOD – “Jan”
Partner WOD!
20 Partner Wall balls 9/7*
20 Box jump overs 24/20*
5 Rope Climbs
3 min Cap
-1 min Rest-

40 Partner Wall balls 9/7
40 Box jump overs 24/20
10 Rope Climbs
6 min Cap
-1 min Rest-

60 Partner Wall balls 9/7
60 Box jump overs 24/20
15 Rope Climbs
9 min Cap
-1 min Rest-

*Wall Balls & Box jump overs are one for one.
Score = Total time minus 2 mins rest.

Remember: Strongman WODfest BBQ day this Saturday at 9am! Be there! Book yourself in so we can arrange the food! Plus whilst you eat our very own Dr Nick Gentile will be enthralling us with another “Nick Talk”. Note: On WODfest days there is only one class on at 9am 🙂

Engine Club:
Grab a partner
3 Rounds
Partner 1 Rows 500m
Partner 2 Rows 500m
P1: Row 300m
P2: Row 300m
P1: Row 100m
P2: Row 100m

20 Sep 2015

Monday September 21, 2015

WODfest BBQ day this Saturday at 9am! Be there! Book yourself in so we can arrange the food! Plus whilst you eat our very own Dr Nick Gentile will be enthralling us with another “Nick Talk”.
Note: On WODfest days there is only one class on at 9am 🙂

Strength/Skill:
20 mins to find Box Squat 5RM

Conditioning:
12 min AMRAP
10 TTB
10 Push ups
10 OH Lunges 20/15