30 Nov 2015

XMASfest two years ago 🙂

Today is the first day of Summer! Thus we have a new CCF benchmark WOD called…Summer! This is the first occurrence of this WOD, until next Summer! P.S. Remember XMASWODfest BBQ day this Sat! We want everyone to come – it’s going to be awesomely huge! Instead of it being at the park it will be held at CCF (Due to our much bigger gym)…It is going to be awesome! Starts at 9am. (There is no 8am class on this day)
Please put your name on the board if you are going to attend. The Food will cost $10. YEAH !

Tuesday 1 December 2015

Strength/Skill:
This week is deload week! Enjoy the lightness. move with precision. Hit the WOD hard.
Bench + Deadlift
5 @ 40%
5 @ 50%
5 @ 60%

*Percentages are taken from a working 1RM which is 90% of your 1RM.
Last week you completed a set of max reps at 80%.
If you completed eight reps or under, your percentages stay the same.
For Bench Press If you completed more than eight reps add 1kg for every rep above 8 to your 90% training max.
For Deadlifts add 2kg for every rep above 8. The cap is 16 reps. Do not add more.

 

Conditioning:
“Summer!”
Buy in: Beaver x 2
Then:
3 Rounds
75 DU
15 Burpees

NOTE: Over the XMAS period it will be business as usual. We only close over the public holidays. (XMAS day, Boxing & New years).

29 Nov 2015

FunDay!

Snowy!

Monday 30 November 2015

NOTE: Over the XMAS period we only close over the public holidays. (XMAS day, Boxing & New years). All other days are business as usual.

Strength/Skill:
Box Squats
5 @ 40%
5 @ 50%
5 @ 60%
*Percentages are taken from a working 1RM which is 90% of your 1RM.

Last week you completed a set of max reps at 80%.
If you completed eight reps or under, your percentages stay the same.

For Box Squats add 2kg for every rep above 8. The cap is 16 reps. Thus do not add more.

Conditioning:
3,2,1
Rope Climbs
30,20,10
Wall balls 9/7
7 min cut-off

27 Nov 2015

3 part WOD!

This is the group photo from our BBQ day in October. Our next BBQ day is Sat 5th of Dec! Book it in – It is going to be a great day! XMASFEST!

Saturday 28 November 2015

Strength/Skill:
Find your 5RM 2 Position Clean  – High Hang + Low Hang
Then complete 2×3 @ 80%

Conditioning:
21-15-9
Dual KB Thruster 2×16’s/2×12’s
Dual Russian Kettle Bell Swings

– Rest 2 min –

21-15-9
Situps
Burpees

– Rest 2 min –

Run the beaver
Score = total time

NOTE: Over the XMAS period we only close over the public holidays. (XMAS day, Boxing & New years). All other days are business as usual.

26 Nov 2015

Josh V! AKA Batman

Friday 27 November 2015

Strength/Skill:
Strict Press
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
AMRAP @ 80%
*Percentages are taken from a working 1RM which is 90% of your 1RM.

Conditioning:
“Rock Lungestar”
50,40,30,20,10
OH Walking Lunges 20/15 (metres)
Hollow Rocks
Push ups
15 min cut-off

NOTE: Over the XMAS period we only close over the public holidays. (XMAS day, Boxing & New years). All other days are business as usual.

25 Nov 2015

Tailpipe

Mike L and friends at 80’s day!

Thursday 26 November 2015

“Tailpipe”
Partner WOD
3 rounds each
250m Row
Whilst partner holds 2 x 24/26 KBs in front rack.
The purpose of this WOD is to hold the KB’s in the front rack and learn how to breathe better. You need to breath deep into your diaphragm not your chest.

Then:

NFT (not for time)
30 Strict TTB
30 Med ball Push ups.

NOTE: Over the XMAS period we only close over the public holidays. (XMAS day, Boxing & New years). All other days are business as usual.

24 Nov 2015

(Zeina on the left) and Manelle!

Wednesday 25 November 2015

Read Manelle’s story below. But I must also add – She is really strong! In particular she Deadlifts over 100kg. Pound for pound she certainly pulls more than her weight! Also, her Pull-ups are awesome! Enjoy your WOD Manelle!

Charge CrossFit Northcote Member Spotlight!

They call me… Manelle.

By day I am… a lawyer.

How long have you been a Charger? 2 Years.

Tell us about your first Charge CrossFit experience (ie first workout etc): The intro session was my first Charge experience. The box was empty with only Ash and three other newbies. I remember thinking this is nice and peaceful, I can focus on the workout with great instruction from the coach so I signed up on the night. I was in for a shock when I walked into my first real class – the box was insane. I felt like I had walked into a CrossFit version of Night At The Museum. I was already locked in for a month so I couldn’t just turn around and walk out. Good thing ha!

Any advice for someone thinking about starting CrossFit? Just show up. You’ll surprise yourself at how much you can achieve and how far you can push your limits.

Favourite movement? Cleans

Least favourite movement? Bench. I once dropped an empty barbell on my head.

Favourite WOD? Many.. I just can’t remember their names. Josh B, Tash, Fran, The Noosa shuffle are some.

Least favourite WOD? I didn’t feel good after Cross.

What would your perfect WOD look like? Hmm. This is tough, I like everything. I’ll leave it to you, surprise me!

Favourite band/music to WOD to (or would like to WOD to)? Hip hop I move better 🙂

Favourite wholesome/Paleo meal? Bone broth zucchini ‘noodle’ bowl!

Favourite movie/tv show? I enjoy legal and crime dramas from the Hannibal Lecter series, The Wire to original Star Wars (so much legal theory in sci-fi/fantasy!) and Count of Monte Cristo. The IT Crowd and period dramas also favourites

Tell us something we may not know about you: I’ve completed 3 marathons and 2 ultra marathons (100km). I actually don’t enjoy running but it’s great for mental discipline. I joined Charge due to a running injury resulting from my second ultra, my physio advised that I needed to strengthen my hip muscles to prevent a recurring injury before I attempt any more endurance runs.

What is your most special memory/ biggest achievement during your time at Charge? My special memory is the first and only time I threw up after a WOD. It was at the old box, I was maybe a month into CF. I can’t remember the name of the WOD but it was a 1k row, followed by 2 rounds of 20 pull-ups and 20 KB swings and finish with a 400m run. I felt like I was having a heart attack. On the way back from the run I thought I would throw up in the box. Thankfully I made it to the bathroom in time, dignity intact. Since then I tend to go on auto-pilot and have received some flack for not pushing hard enough, justifiable! I’m still working on transitioning from cruisy endurance pacing to high intensity WODs. My happiest achievement was when I finally completed multiple DUs. I skipped around the box telling anyone who cared to listen.

What are your future goals? Bar MU!!! Improve my squat snatch. I would like to do a marathon again but my running needs work, I haven’t done much outside of Charge since joining. More generally, to be as strong as I can. Before Charge, I had never used a barbell. To me, weightlifting was doing 4kg bicep curls. Ha! I still remember struggling with the 8kg bar and being impressed at the capabilities of the ladies around me. Thanks for the great coaching Ash & co, now I can lift what I weigh (well almost ) and deadlift more than double my weight!

Strength/Skill:
Box Squat
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
AMRAP @ 80%
*Percentages are taken from a working 1RM which is 90% of your 1RM.

Conditioning:
Charge CrossFit Northcote Member Spotlight WOD
“Manelle”
21-15-9
Pull-ups
US KB swings 24/16
200m run
Then:
21 Burpee over box jumps 20″

NOTE: Over the XMAS period we only close over the public holidays. (XMAS day, Boxing & New years). All other days are business as usual.

23 Nov 2015

DJ Damo at 80s day!

Tuesday 24 November 2015

NOTE: Over the XMAS period we only close over the public holidays. (XMAS day, Boxing & New years). All other days are business as usual.

Strength/Skill:
Bench & Deadlift
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
AMRAP @ 80%
*Percentages are taken from a working 1RM which is 90% of your 1RM.

Conditioning:
5 Rounds
6 TTB
12 Power Snatches 35/25
36 DU

Engine Club:
Row 250m/500m/750m/1000m/750m/500m/250m
Rest double the time it takes to do each distance.  Push hard each time

22 Nov 2015

Hey guys! Make sure you keep Saturday the 5th of December free! It is the CF XMASWODfestBBQDay!
Let’s make it a huge one! Put your name on the board so we can organise the food! It starts at 9am – there is no 8am class on that day. Food at 10:30am.
NOTE: Over the XMAS period it will be business as usual. We only close over the public holidays. (XMAS day, Boxing & New years).
HAVE YOUR SAY: Check your email. We have sent out a survey for everyone. Have your say and help make charge even better! 🙂

Monday 23 November 2015

Strength/Skill:
Weighted Strict Pull-ups 3,3,3,3
Pistol Squats 4 x 3 e.s. (Add weight if able.)

Conditioning:
Fitness 101
Last held: 26/11/2014

20 Nov 2015

Alice!

Saturday 21 November 2015

Strength/Skill:
BB Strict Press
1 x3 @ 60
1×3 @ 67.5
3×8 @72.5
*Percentages are taken from a working 1RM which is 90% of your 1RM.

Conditioning:
Partner Sandbag relay!
In a group of 2 alternate until you complete:
8 x 200m sandbag runs 20/10
Then:
2x 400m run without sandbag
One person works at a time.
Sandbag cannot touch ground.

Note: You must follow this order with the sandbag run: Back, Left shoulder, right Shoulder, Zercher.

19 Nov 2015

Luke!

Friday 20 November 2015

Hero WOD
“Tommy Mac”
– US Ranger, KIA 2012 in Afghanistan

2 rounds
12 Burpees
12 Thrusters 50/30
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 OHS
Note: One bar. One weight. One World. YOLO.