31 Dec 2015

New Years Day Public Holiday – Today we are closed. We will be open normal Saturday hours – see you tomorrow!

Friday 1 January, 2016

Here is a WOD you can do at home:
“Annie”
For time
50 – 40 – 30 – 20 – 10
Double Unders  (Double Single Skips)
Sit-ups
If you don’t have a rope run 500,400,300,200,100m.

30 Dec 2015

Thursday December 31, 2015

NOTE: Today the morning sessions will be run as per normal, but the arvo session will only be running a 5:30-6:30pm class. Make sure you get in and get in one last session for the year! Tomorrow (Friday) we are closed for the New Years Day public holiday. See you Saturday 8am or 9am!!

Thanks for the great year guys!! Happy New Year! Have a great night tonight!!

Strength/Skill:
Bench Press + Deadlift
5 @ 40%
5 @ 50%
5 @ 60%

Last week you completed a set of max reps at 85%.
If you completed five reps or under, your percentages stay the same.
For Bench Press If you completed more than five reps add 1kg for every rep above 5 to your 90% training max.
For Deadlifts add 2kg for every rep above 5. The cap is 10 reps. Do not add more.

Conditioning:
To finish off the year you will be completing the final WOD held at the 2013 CLAB in house games. Enjoy!

“The Final Countdown!”
18 Power Cleans 60/40
18 Dips
400m run
9 Thrusters 60/40
9 Bar MU
50 DU
3 Rope climbs/2 Rope climbs
100m farmers walk with 24kg’s/16kg’s
Then:
3 rounds:
5 Burpee over box jumps 24″/20″
7 TTB
And finish with a 100m run

This was done like musical chairs. The last person to finish each round was knocked out of the game. Was awesome to watch!

29 Dec 2015

Dan, Alan, Damo & Joanna at XMASfest!

Wednesday 30 December 2015

NOTE: We are closed for the New Years Day public holiday on Friday.
On New Years eve this week (Thurs night) we will only be running a 5:30-6:30pm class. The morning will be open as usual.

Strength/Skill:
Strict Press
5 @ 40%
5 @ 50%
5 @ 60%
Last week you completed a set of max reps at 85%.
If you completed five reps or under, your percentages stay the same.
For Strict Press If you completed more than five reps add 1kg for every rep above 5 to your 90% training max.

Then:
Pistol & HSPU technique!

Conditioning:
EMOM 24 minutes
Minute 1: 30 sec max DU
Minute 2: 10 Pistols
Minute 3: 5 HSPU
Minute 4: Rest

Engine Club: (Engine Club is extra conditioning for anyone wanting to increase their aerobic capacity. It can be completed before or after classes.)
3 Rounds
800m Airdyne
800m row
Run the beaver

28 Dec 2015

Tuesday 29 December 2015

NOTE: We are closed for the New Years Day public holiday on Friday.
On New Years eve this week (Thurs night) we will only be running a 5:30-6:30pm class. The morning will be open as usual.

An overview of this week:
This week is Deload week. Which means light weights and moving them with perfect technique.
Mon = Boxing Day – Closed
Today we have Box Squats & CrossFit hero WOD
Wed =  Strict press + Pistol Squat & HSPU technique
Thurs = Bench, Deads & the Final countdown!
Fri = New Years Day – Closed
Sat =Hnag Power Clean & Jerk + NYR

Welcome back from our short break! Today we have an Australian hero WOD.

Strength/Skill:
Box Squat
5 @ 40%
5 @ 50%
5 @ 60%

Last week you completed a set of max reps at 85%.
If you completed five reps or under, your percentages stay the same.
For Box Squats add 2kg for every rep above 5. The cap is 10 reps. Do not add more.

Conditioning:
“Wood”
5 rounds for time of:
400m run
10 Burpee tuck jumps
10 SDHP 42.5/30
10 Thrusters 42.5/30
1 minute rest

27 Dec 2015

Monday 28 December 2015

NOTE: Over the XMAS period we will be closed over the public holidays.
We are closed today (Saturday) and Monday as they are both Boxing Day public holidays.

Enjoy some rest, recuperation and family time. But, be ready to hit it hard starting Tuesday! 🙂

Here is a WOD you can complete at home or in a park somewhere:

XMAS to the (hard)CORE!!
1 min max Hollow rocks
1 min Straight arm plank (With feet elevated on bed/park bench if possible)
1 min max sit ups
1 min elbow plank with feet on floor
1 min max lying leg raises
1 min Straight arm plank with feet on floor.
1 min max hollow rocks
50 sit ups

25 Dec 2015

Saturday 26 December 2015

NOTE: Over the XMAS period we will be closed over the public holidays.
We are closed today (Saturday) and Monday as they are both Boxing Day public holidays.

Enjoy some rest, recuperation and family time. But, be ready to hit it hard starting Tuesday! 🙂

Here is a WOD you can complete at home or in a park somewhere:
15 min AMRAP
Set up at an oval (or the beach!) or mark out around your block on google maps or just estimate the run.
Run 400
Maximum plank hold
Your aim is to hold the plank for as long as possible and do as few rounds as possible.

24 Dec 2015

XMAS Day!

Friday 25 December 2015

NOTE: Over the XMAS period we will be closed over the public holidays.
We are closed today (Friday), tomorrow (Saturday) and Monday.

Enjoy some rest, recuperation and family time. But, be ready to hit it hard starting next Tuesday! 🙂

Merry Christmas everyone!!

I you want to keep moving, here is a WOD you can complete at home or in a park somewhere:

42-30-18
Squats
Push ups
Sit ups
(if you find Push ups hard – half the push up numbers)

23 Dec 2015

An epic shot of Sav!

Thursday 24 December 2015

Tonight (XMAS Eve) we will not be running a 7pm session. The 6pm session will not be a Barbell session, both the 5pm and 6pm will be regular classes.

Strength/Skill:
Strict Press
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
AMRAP @ 85%
*Percentages are taken from a working 1RM which is 90% of your 1RM.

Conditioning:
“Earn your XMAS!”
Buy in: Run 400m x 2
Then 5 Rounds:
10 Box Jumps 24″/20″
10 Burpees
Cash out: Run 400m x 2
Note: You must high 5 every person you pass/cross paths with. Get with the spirit yeah!
Last held: 24/12/14 & 2013

NOTE: Over the XMAS period we will only be closed over the public holidays. (XMAS day (Fri), Boxing day/s (both days Sat & Mon) & New years Day (Fri).

22 Dec 2015

Wednesday 23 December 2015

Want the perfect XMAS gift? Buy a CCF personal training voucher! Spend a dedicated hour with one of Charge CrossFit’s expert coaches working towards your goals. Everyone deserves a Muscle-up for XMAS*. They cost $75.
*Muscle-ups are not promised, but a solid plan will be put in place in the least!

Strength/Skill:
Bench Press + Deadlift
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
AMRAP @ 85%
*Percentages are taken from a working 1RM which is 90% of your 1RM.

Conditioning:
16 min Partner AMRAP
3 Bar MU
6 Power Snatch 40/30
9 Lateral Bar jumps
Dump the bar and add 10 burpees
Swap round for round

NOTE: Over the XMAS period we will only be closed over the public holidays. (XMAS day (Fri), Boxing day/s (both days Sat & Mon) & New years Day (Fri).
On XMAS Eve (Thurs night) we will not be running a 7pm session. The 6pm session will not be a Barbell session, both the 5pm and 6pm will be a regular class.

21 Dec 2015

Tuesday 22 December 2015

NOTE: Over the XMAS period we will only be closed over the public holidays. (XMAS day (Fri), Boxing day/s (both days Sat & Mon) & New years Day (Fri).
On XMAS Eve (This Thurs night) we will not be running a 7pm session. The 6pm session will not be a Barbell session, both the 5pm and 6pm will be a regular class.

Today we have Emma Walkers’ WOD! Read her story below! (Quick note: The photo above is a real fair dinkum Pull-up! It was not staged. Did you also notice photo bomber Luke in the background? Haha!)

Charge CrossFit Northcote Member Spotlight!

They call me…Emma, Em, Mumma, Skywalker.

By day I am…Buying & Planning Co-ordinator at Sussan Head Office.

How long have you been a Charger? 1 year.

Tell us about your first Charge CrossFit experience (ie first workout etc): I was super nervous and quite intimidated walking up to the box with loud music blaring and crashing weights. I met Ash and the team who made me feel so at ease and needless to say I was hooked.

Any advice for someone thinking about starting CrossFit? Don’t be scared, CrossFit is not scary or a cult – it’s amazing and life changing! I never expected to achieve the results that I have and certainly didn’t expect to make so many great friends. Charge CrossFit have created a wonderful environment where everyone is welcome and encouraged to achieve their personal best.

Favourite movement? Bench Press, Power Cleans and Handstand push ups.

Least favourite movement? No surprise – Burpees and Overhead Squats.

Favourite WOD? Annie.

Least favourite WOD? Fran and anything with Overhead Squats and Running.

What would your perfect WOD look like? Do love a good partner WOD with some power cleans, handstand push ups and a few double unders thrown in

Favourite band/music to WOD to (or would like to WOD to)? Answering this question I’ve realised that I’m a bogan at heart! Any good rock – ACDC, ZZ Top, Kickstart my Heart by Motley Crue haha.

Favourite wholesome/Paleo meal? Sarah Wilson’s Vietnamese Slow Cooked Chicken Curry.

Favourite movie/tv show? I LOVE Orange is the New Black and a Coen Brother movie – No Country for Old Men and Burn After Reading.

Tell us something we may not know about you: I’m from the UK and I was a black belt in Hapkido when I was younger.

What is your most special memory/ biggest achievement during your time at Charge? Without doubt the moment when that skipping rope made that very special noise of going around twice and I did my first doubleunder!! I pretty much collapsed with excitement – maybe a bit dramatic, but believe me it was a massive achievement!

What are your future goals? I would love to be able to do Overhead Squats and Kipping Pull Ups.

Strength/Skill:
Box Squat
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
AMRAP @ 85%
*Percentages are taken from a working 1RM which is 90% of your 1RM.

Conditioning:
Charge CrossFit Northcote Member Spotlight WOD!
“Emma W”
4 min AMRAP
7 Power Cleans 60/40
7 HSPU

4 mins rest

4 min AMRAP
7 OHS 60/40
7 Burpees

Engine Club: (Engine Club is extra conditioning for anyone wanting to increase their aerobic capacity. It can be completed before or after classes.)
Aim to keep RPE 7-8/10 for each run.
Run the beaver x 3
rest half the time it takes to complete
Run the beaver x 2
rest half the time it takes to complete
Run the beaver x 1
Record total time

What is RPE?
Rate of Perceived Exertion (RPE) is a self-checking measure of how hard you are working. After each effort rate yourself out of 10. You are aiming to maintain a 7-8 RPE.