30 Oct 2015
bacon poem

Saturday 31 October 2015

The Re-Charge 6 week challenge starts today! Todays WOD will be re-tested in 6 weeks time after you have eaten like a Saint, drank water like a Camel, worked out like a Froning and slept/mobilised like a Klex (my dog)!

Sign up at the Front desk. Whether or not you are signing up for the challenge everyone is obviously welcome at today’s class like usual 🙂

Also, as part of the start of the Re-Charge 6 week challenge on Saturday we are holding a Goal setting workshop at 10am. Make sure you can make it!

Important note: Next Tuesday is the Melbourne Cup Public Holiday. We are running a class at 9am only on that day. Plus a Cobra Squad class at 10am. Get in before the race!

“Bacon”
200m run
20 Overhead Squats 20/15*
20 Front Squats
20 Back Squats
200m run
20 Strict Press
20 Push Press
20 Push Jerk
200m run
20 Hang Power Snatch
20 Thrusters
20 Deadlift
200m run

*OHS Substitute is OH Lunges!

 

29 Oct 2015

Friday 30 October 2015

The Re-Charge Starts tomorrow! Get on it! Sign up at the front desk! During tomorrows sessions we will be completing a WOD named… Bacon! And we will be retesting it again in 6 weeks! Who doesn’t like bacon!? (Any Vegan/Veggos please feel free to Re-name it “Facon”).
Also, as part of the start of the Re-Charge 6 week challenge on Saturday we are holding a Goal setting workshop at 10am. Make sure you can make it!

Important note: Next Tuesday is the Melbourne Cup Public Holiday. We are running a class at 9am only on that day. Plus a Cobra Squad class at 10am. Get in before the race!

Strength/Skill:
Find a Heavy 6 Hang Snatch. Then go to 90% and complete 2×4.
Today is building on last weeks high hang 8 rep Snatch. We are adding just one extra layer of complexity and going from the low hang.
The Olympic movements can be quite complex and downright frustrating tricky at times. There are many moving parts! As a consequence people try to think about all 18 million cues at once during each lift and get overwhelmed! (Self talk just before lifting) “Ok…I need to move my feet exactly to squat width, drop under the bar, shrug, keep the bar close with elbows staying high, but don’t pull early with my arms, when the arms bend the power ends, lock out my elbows, keep tight – ribs down, look straight ahead. Sh*t….How do I start the movement again?”
This can be known as Paralysis by analysis. Check out this article. If this is you, talk to us and we can cut the cues down to two at most. We can help you choose the right things to concentrate on so the rest take care of themselves.

Conditioning:
7 Rounds
10 Push ups
15 DU

This WOD is short. Intensity should be up! Where needed choose rep amounts/scale reps to enable you to keep moving throughout.
Ie: If you have the ability to do full range of motion Push ups on your toes and Double Unders – but completing 70 push ups and/or 105 Double Unders within 5-7 minutes is unlikely.
We want you to choose an amount of reps that allows you to do the movement on your toes and skipping via Double Unders.
If you are unable to yet perform a Push up on your toes you will be elevating your Push up off the ground and using a bar. If you need to use Single Skips make it 30 per round.

28 Oct 2015

Remember that the Re-Charge starts this Saturday! Unleash your abs on the world! $20 sign up at the front desk!

Important note: Next Tuesday is the Melbourne Cup Public Holiday. We are running a class at 9am only on that day. Plus a Cobra Squad class at 10am. Get in before the race!

Thursday 29 October 2015

Strength/Skill:
BB Strict Press
5 @ 50%
3 @ 60%
1 @ 70%
AMRAP @ 75%

*Percentages are taken from a working 1RM which is 90% of your 1RM.

It is important to record how many reps you get today for your max. It will effect your working max in the coming weeks.
The AMRAP changes the working max that the program is based off,  any reps more then the minimum of 10 will add 2kg for the Squat & DL and 1kg for Bench & Press.

Conditioning:
“12 minute abs!”
12 min EMOM
At the start of every minute complete a 20 second Straight arm plank. Then in the remaining time complete as many rounds as possible:
6 Sit ups
6 Hanging leg raises
12 Naked Russians
Always start the next round where you left off.

27 Oct 2015

Wednesday 28 October 2015

Important note: Next Tuesday is the Melbourne Cup Public Holiday. We are running a class at 9am only on that day. Plus a Cobra Squad class at 10am. Get in before the race!

Adam loves running. Yes. He is one of “those” people. As the holder of the gym Beaver record (876.53m) it’s safe to say he is FAST! He now also likes lifting weights, so hopefully we can get him a bit heavier so we can catch up to him!

I love that he always comes into the gym smiling and then proceeds to chip away at a skill or works on his mobility. Keep it up man!

I hope you enjoy your WOD man, it’s got your name all over it!

Charge CrossFit Northcote Member Spotlight!

They call me…Adam C.

By day I am…Industrial Designer.

How long have you been a Charger? 1 year.

Tell us about your first Charge CrossFit experience (i.e first workout etc): I had already attended some CrossFit classes with my brother over Christmas holidays, so I kind of knew what I was in for. However I was looking for a CrossFit box that had the right balance of pushing their athletes, yet not trying to be heroes and injure people. Charge definitely had the right approach to performance and safety.

Any advice for someone thinking about starting CrossFit? I have always enjoyed exercise and training of some description, however it wasn’t until I started at Charge CrossFit that I realised how valuable the “community” aspect is…I basically now have 100 or so awesome and motivated training partners!

Favourite movement? Believe it or not the Snatch (gut running feels horrible for everyone)

Least favourite movement? Hollow rocks.

Favourite WOD? Anything  that combines Olympic lifts with some form of fast aerobic activity.

Least favourite WOD? 12 days of Xmas.

What would your perfect WOD look like? 21, 15, 9 something heavy, something fast.

Favourite band/music to WOD to (or would like to WOD to)? I think I am joining a growing number of Chargers who dig old school hip hop for strength and faster rock tunes for the WOD (plus I am secretly trying to get Ash into Slayer!)

Favourite wholesome/Paleo meal? I eat a lot of chili tuna with brown rice and Greek yogurt.

Favourite movie/tv show? I like the Coen brothers films, recently watched Inside Lleywn Davis, which got me into an amazing folk singer named Dave Van Ronk!!

Tell us something we may not know about you: I play Bass guitar.

What is your most special memory/ biggest achievement during your time at Charge? Learning the Olympic lifts is definitely something I think is a rite of passage for all CrossFitters.

What are your future goals? Muscle ups before my Bday.

Strength/Skill:
Box Squat
5 @ 50%
3 @ 60%
1 @ 70%
AMRAP @ 75%

Percentages are taken from a working 1RM which is 90% of your 1RM.
It is important to record how many reps you get today for your max. It will effect your working max in the coming weeks.

Conditioning:
Charge CrossFit Northcote Member Spotlight WOD!
“The Adam!”
20 min AMRAP
20 Burpees
300m Run

26 Oct 2015

Remember the RE-Charge starts this Saturday! Get on board! Sign up at the front desk!

Also, as part of the start of the Re-Charge 6 week challenge on Saturday we are holding a Goal setting workshop at 10am. Make sure you can make it!

Important note: Next Tuesday is the Melbourne Cup Public Holiday. We are running a class at 9am only on that day. Plus a Cobra Squad class at 10am. Get in before the race!

Tuesday 27 October 2015

Strength/Skill:
Bench Press & Deadlift
5 @ 50%
3 @ 60%
1 @ 70%
AMRAP @ 75%
Percentages are taken from a working 1RM which is 90% of your 1RM.

It is important to record how many reps you get today for your max. It will effect your working max in the coming weeks.
The AMRAP changes the working max that the program is based off,  any reps more then the minimum of 10 will add 2kg for the Squat & DL and 1kg for Bench & Press.

For example: (CrossFit Math)
Working max of 100kg for the squat, I do 15reps @ 75%, this means my working max is now (5×2 )+100 = 110. This will effect the program from the deload week onwards

Conditioning:
7 Rounds
1 min AMRAP
7 Medball Squat Cleans
7 TTB
1 min Rest

Engine Club:
5 Rounds:
Row 1 Minute for Max Calories
Rest 2 Minutes between rounds
Experiment with different stroke ratings to see what works for you in terms of a higher score and what is more fatiguing.
PRO TIP: A stroke rating on the lower side (high teens to low twenties) is probably best.

25 Oct 2015

Thanks for everybody coming and making the effort!! It was so much fun! I big shout out needs to go to Maree, Renee & Ev for the food! It was awesome! Also, a biiiig thanks needs to go out to Paige – she took many a great photo (the one above for example) that we will be posting ASAP 🙂 Lastly…Alan! Your aerobics warm up was so freaking amazing! Thanks for doing that!

The next WODfest is going to be our famous annual XMASfest BBQ event of the year!!!
It will be held on 9am Sat 5th of December!!
We’d love for you all to make it! Lets make it a huge celebration! Put your name on the board.

Monday 26 October 2015

Strength/Skill:
Find a Heavy 6 Hang Clean & Jerk. Then go to 90% and complete 2×4.

Conditioning:
7min AMRAP
6 CTB Pull-ups
3 Power Clean & Jerks 80/50

or

7min AMRAP
3 Bar MU
3 Power Clean & Jerks 80/50

Choose a heavy weight that you can keep moving. The first round shouldn’t be singles with heaps of rest between each rep. The last round could be a different story though…..
This is a short WOD – Go hard!

23 Oct 2015

Saturday 24 October 2015

80s Fest is here!
-Everyone works out at 9am. (No 8am class on WODfest days)
-We eat at 10:15am -$10 cash on the day. (family/friends welcome)
-Dress up in 80s gear if you can! If you can’t still come along! 🙂

TEAM WOD 80’sFEST!
Teams of 4. (Two guys + two girls.)

WOD 1:
16 mins to establish a team 5RM Front Squat
-One bar permitted between the team.
Score = Total of KG.

WOD 2:
Within your team separate into two groups (Two Males & Two Females). Between the two people and with only one person working at a time, complete:
3 mins max Burpees
3 mins max Plate Snatch 20/10
3 mins max Push ups
Combine the total reps of each Partnership to make up your team score.
1 knee push up = 0.5 rep.

WOD 3:
“2 mile high”
In a relay each person will complete 2 x 400m each.

22 Oct 2015

Commit to establishing some good (or better) habits in the lead up to XMAS and the indulgence season. Sign up at the front desk – it only costs $20.  Your friends and family are welcome to join in as well. It always helps if you get the people that you live or hang out with on board 🙂 Strength in numbers!

Friday 23 October 2015

Strength/Skill:
BB Strict Press
1×5 @ 55%
1×5 @ 62.5%
3×10 @ 67.5%

*Percentages are taken from a working 1RM which is 90% of your 1RM.

Conditioning:
5 Rounds
90 sec AMRAP
1 Burpee Rope Climb
5 Hang Power Clean & Jerks 60/40
10 Lateral Bar jumps
90 sec rest

21 Oct 2015

80’s Lightning emanating Bodybuilder guys says “Get your ass to 80’s fest BBQ day this Sat at 9am! Embrace the burn, Get a tan and one day you will look like me (& Luke… if he had a tan!)”

Other news:
There is an online CrossFit comp called The CrossFit Liftoff. It has three events: 1) 1RM Snatch. 2) 1RM Clean & Jerk. 3) A WOD that hasn’t been released as yet. It will be a fun opportunity to do some lifting and hit a WOD as hard as possible – Open Styling!
We will be completing the CrossFit Liftoff during the 10am Cobra Squad session on Sat 7th of November. All are invited. (If you are unsure whether this will be suitable for you, talk to us!)
All elements will be completed during that session. If you want to be part of it – sign up on the link above.
Make sure you mark your affiliate down as Charge CrossFit!

Thursday 22 October 2015

Strength/Skill:
Weighted Pull-ups 1.5 reps x 3,3,3,3 -Top half
We are attacking Pull-ups via partial reps. This will help shore up any deficiencies. Ie: which half is hardest for you? The top half or bottom half of a Pull-up? Did you lift more weight this week or last week?

Conditioning:
3 Rounds
1 min Cal Row/(Airdyne!)
1 min Step ups 24/20
1 min Hanging Leg raises
1 min L-Sit
1 min Rest
score = Total reps. L-Sit = 1 rep per sec.

Rx: L-Sit: Hands on KB’s, feet above 2 x 20kg plates. Legs extended (ie: knees not bent)
This is a Fight Gone Bad styled WOD. Four “Lucky” people will be able to choose to use the Airdyne today for the WOD. I dare you! Go hard!
As always, lets focus on positions: Efficient strokes on the rower, knees tracking on the step ups, engaged lats and shoulders in the leg raises. And a really nice L-Sit/variation.

20 Oct 2015

Wednesday October 21, 2015

JoshuAHHHHHHHHHH! The Big W! Josh and his partner in crime (Pip) are CCFOG certified. Spending many sweaty hours in our Helen St residence. It has been really great having you both on board!It has also been really great to see the transformation in Josh (Pip also :). He has worked really hard to get where he is & he continually pushes for more! As he mentions below, he started CrossFit in order to get fit for the Army Reserves (And pass he did!) He has also met the Cobra Squad standards and has been competing in Intermediate CrossFit comps for some time now.

Keep it up man! Keep pushing. Keep up your awesome attitude!

Enjoy your WOD 🙂

Charge CrossFit Member Spotlight!

They call me…JTW, Josh or Wilson.

By day I am…Systems Engineer.

How long have you been a Charger? 2 years 5 months.

Tell us about your first Charge CrossFit experience (ie first workout etc): I had been working out with a PT for a while and doing “XFit” at my Goodlife on a few Saturdays, when my PT told me he was leaving. I had wanted to join a real CrossFit Gym for a while, but out of loyalty I didn’t want to leave my PT, so this was the perfect opportunity to leave. I booked in for a morning newb session at Charge that week and went along. The trainers were fantastic, and I remember learning something new, even during that very first session. I came along for another month and saw how much CrossFit can push you compared to working out alone in a globo gym, the trainers at Charge were so professional, knowledgeable and friendly, they made safety a #1 priority but also let you push when you wanted to. I had gone from squatting 50kg to 80kg in 2 years with a personal trainer; It took me a few months at charge to hit 130kg!…

Any advice for someone thinking about starting CrossFit? CrossFit is for everyone, especially at Charge- even if you can’t do the WOD as prescribed the coaches will always work with you to make sure you can do the WOD and do it safely. The feeling of accomplishment when you finish off a tough WOD is the second best feeling in the world. The feeling of accomplishment when you finish off a comp full of tough WODS is the BEST feeling in the world. I wouldn’t give it up for anything.

Favourite movement?
Power Clean and Jerk
Prowler push
Heavy Bear Complex.

Least favourite movement?
The Hollow Rock.

Favourite WOD? Grace (30 Clean & Jerks at 60/40 for time) – Simple, Brutal and Efficient, just like me.

Least favourite WOD? Annie (50-40-30-20-10 Du & Sit ups for time) – So boring…

What would your perfect WOD look like? Lots of Heavy Ground to overheads, maybe a prowler push or pull here or there…

Favourite band/music to WOD to (or would like to WOD to)? Flogging Mollies or Dropkick Murphys, any High Energy Punk music really…
Lifting on the other hand, Nothing beats the sneaky Hip Hop lifting sessions we sometimes get, The Next Episode came on during the Snatch Ladder at a comp earlier this year, which really helped me relax and hit a PB. You’ll usually catch me singing along if a song I like comes on during a EMOM or ladder.

Favourite wholesome/Paleo meal? Pulled Pork, Smoked Brisket, and Pickles at Fancy Hanks.

Favourite movie/tv show?
Movie: Mad Max: Fury Road or The Empire Strikes Back
TV: Game of Thrones

Tell us something we may not know about you: I joined Charge to get fit enough to join the Army Reserve, which I succeeded at, but now I enjoy Crossfit so much, sometimes I end up prioritising it over Army.

What is your most special memory/ biggest achievement during your time at Charge? Two spring to mind: “Open Workout 15.2 is Open Workout 14.2”. In 2014, I didn’t have CTB pull-ups so open workout 14.2 ended at 10 reps for me. I was so happy when I head Castro say the magic words and let me do it again. A year of working towards CTB’s had paid off, and I had the opportunity to try again and get a decent score on the board.

The 2015 CLAB- I had been working towards the 100kg Clean and Jerk for the past 2 years, and always seemed to be stuck at 90-95. Then at the 2015 CLAB, I was able to blast straight past 100 and get 105kg! I was so happy!

What are your future goals? Muscle Ups!!!!!!!! And I’d love to get into the Finals at CLAB Comp one day…

Strength/Skill:
Find a Heavy 8 rep High Hang Snatch.
Our aim today with the Snatches is to get strong in the power position and drop really fast in the catch. Torsos should not hinge forward in order to generate the hip extension. Lets also focus on keep the bar path close to the body and not letting our hips bump it away from us.

Conditioning:
Charge CrossFit Northcote Member Spotlight WOD – Josh W!
“The Wilson”
8 min AMRAP
8 Thrusters 40kg
8 LOB Burpees
Note: Every round add 10/5kg.

Josh’s WOD is a great Open styled WOD. How far can you progress down the line?
This is a shortish and intense WOD. An aim would be to get at least 5+ rounds.
Scale weight in the Thrusters to suit.