31 Jan 2016

Dora flying! (There was honestly no pun intended, but at the end of this month Dora is flying back home to Costa Rica. It totally sucks, but she assures us she will be back! Make sure you give her even more love than normal when you see her next 🙂

Monday 1 February, 2016

An overview of this week:
This week is 1RM Re-test week! Focus on staying tight and keeping good form. Use the force and lift heavy.
Note: As most of you have already PB’d during this cycle. Look at this as a chance to reset a heavy single in preperation for our new cycle starting after next weeks transition week.

Today we have Box Squat 1RM
Tues = Bench Press 1RM + Benny B’s Spotlight WOD
Wed = Deadlift 1RM
Thurs = Handstands & HSPU skillz week 3
Fri = Strict Press 1RM
Sat = Hang Clean 3RM

Strength/Skill:
Re-test 1RM Box Squat
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 105%
1 @ 107%
1 @ 110%

Conditioning:
CrossFit Benchmark
“Annie”
50-40-30-20-10
DU
Sit-ups
Last held : 31 July 2015

29 Jan 2016

Saturday 30 January, 2016
It is time to register for the CrossFit Open! It starts on Saturday the 27th of Feb and is one workout per week for 5 weeks.
We will be running CrossFit Open Saturday sessions! 8am, 9am & 10am. (Anyone can come to any session that suits them)

Simply head over to games.crossfit.com and register!

1) Your affiliate is: Charge CrossFit

2) Your team is: Charge CrossFit Cobras

3) If you are 40 years of age or older (as of July 14th, 2016) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division.

Let’s have some fun! If you are unsure if this will be for you – ask us! (It is for you! – There is a scaled division, everyone can play!)

-Ash n the CCF team

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

Conditioning:
21-15-9
SDHP 52.5/35
Dips

28 Jan 2016

Benny L keeping hydrated!

Friday 29 January, 2016

Did you know we have a  Charge CrossFit Members page on Facebook!?

It is a closed 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: Join it!

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

Strength/Skill:
Strict Press
5 @ 40%
5 @ 50%
5 @ 60%

Conditioning:
With a empty bar:

4:00 to complete:
30 Strict Press
40 Thruster
50  Front Squats

3:00 Rest

3:00 to complete:
50 Front Squats
40 Strict Press

2:00 Rest

2:00 AMRAP Thrusters

1:00 Rest

1:00 AMRAP Burpees

27 Jan 2016

Thursday 28 January, 2016

Strength/Skill:
Gymnasty Skills:
Handstands & HSPU – Week 2
Plus Double Unders

Conditioning:
10 Rounds
5 Strict HSPU
15 DU

Scales:
A: Plate Press x 3
B: Pike Push Ups x 2
C: Box Knee HSPU
D: Box Pike HSPU

NFT as a class:
10 Rounds 10:10
Straight Arm Plank

Engine Club: (Engine Club is extra conditioning for anyone wanting to increase their aerobic capacity. It can be completed before or after classes.)
Engine Club, like Nike says, just do it!

Jump on the rower
1.On the Main Menu, choose Select Workout.
2.Select Custom List.
3. Choose v1:40/:20r…9—A variable interval workout consisting of nine intervals

Try to stay as consistent as you can with you metres with every interval

26 Jan 2016

Wednesday 6 January, 2016

Jade has been with Charge CrossFit from day 1! She is certainly CCFOG*! It has been awesome having her on board over these years – Keep up the great work Jade! I hope you enjoy your WOD Jade! Read her story below 🙂

*Charge CrossFit original gangsta!

Charge CrossFit Northcote Member Spotlight!

They call me… Jade, Miss Jade, Jados, Jadorigine, and some other less savoury titles I won’t share here!

By day I am… A mother to my two boys, Manager at Frankie Says and a life coach by evening.

How long have you been a Charger? I’ve been training with Ash (or punished by, depending on your perspective! 😉 ) for just over 4 years. I did have a year off in there though.

First Charge CrossFit experience: I don’t remember my first workout, my memory isn’t that good! I do however, remember when Ash started teaching me the way around a barbell and thinking “I’m no weight lifter! This guy is nuts!!” But now I love it and can’t imagine my life without it.

Advice: Never listen to the rubbish spouted off by people who have negative opinions about CrossFit. In my experience none of them have ever even tried it! CrossFit has made me fitter than I’ve ever been, given me confidence, stamina and strength. It’s made me push my boundaries in a way I never would have without it and I get to train with a great bunch of people who all support each other to achieve their goals. There is nothing negative I can think of to say about it. So, in the words of Nike, Just do it!!!

Favourite movement: Clean and Jerk and handstand push ups, even though I have yet to master them RX!

Least favourite movement: Thrusters! I’m sure this needs no explanation…

Favourite WOD: After all this time, I honestly can’t say I have a clear favourite. Mostly I’m just glad to get through them alive!

Least favourite: “Tommy Mac” nearly killed me the other day!! So I choose him. 🙂

What would your perfect WOD look like? I love the camaraderie of a partner WOD or a 12 minute AMRAP with a few different movements.

Music: Something a bit angry. Rage against the machine is probably my ultimate WOD soundtrack.

Paleo meal: Any of the paleo options at Barry are my favourite, they do such great food. The salads at Alimentari are also amazing.

Movie/show: I’d have to say Breaking Bad, so addictive! But, as Jon Hamm is my celebrity crush, Mad Men is my number 2.

Something we may not know about you: I’m a chef by trade and I used to have my own biscuit business called The Bikkie Bird. I even supplied Charge with sweet treats for a while! Also, both my parents train at Charge.

Special memory: Getting my first pull-up is the stand out. I was so excited, I couldn’t get the smile off my face afterwards! But competing in the in-house comp at the Helen street gym in the RX division was pretty awesome too. I’m not back to that level yet but I hope to get there again.

Future goals: I’d love to get a muscle up but fear I’m a fair way off! As long as I continue to work on my fitness and stay healthy though, I’ll be happy.

Strength/Skill:
Deadlifts
5 @ 40%
5 @ 50%
5 @ 60%

Conditioning:
Charge CrossFit Northcote Member Spotlight WOD
Jade!
3 Rounds
400m Run
5 OHS 60/40
300m Run
10 Front Squats
200m run
20 Wall balls 9/7

25 Jan 2016

Tuesday 26 January, 2016

Due to the Australia Day Public Holiday today we are open for a 10am session only.

Strength/Skill:
Barbell Roll outs 4 x 8
Weighted step ups 4 x 8 e.s. (1 side at a time)

Conditioning:
20 min AMRAP
5 Push Ups
10 KB Snatches (5 e.s.)
15 Sit ups

24 Jan 2016

Sav

Monday 25 January, 2016

Important Note:  Today (Monday) and tomorrow (Tuesday) we are running modified session times.
Monday 25th: 6am, 7am & 10am. (We are closed for the afternoon, please make sure you come in the morning if you are able)
Tuesday 26th (Public Holiday): Due to closing earlier on the Monday we will be running a special Aussie day class at 10am. Get on it! Aussie Aussie Aussie!

The 2016 CrossFit open is nearly upon us!
For us it starts on Saturday the 27th of Feb and runs every Saturday for 5 weeks.
We will be running CrossFit Open Saturday sessions! 8am, 9am & 10am. (Anyone can come to any session that suits them)

For the best CrossFitters in the world The Open is the first step in order to qualify to get to the CrossFit Games.
For the other 99% of people The Open is a fun time in which you really push yourself during 5 workouts over 5 weeks and see how you rank with the rest of the CrossFit world.
The workouts expose strengths and weaknesses and are always well programmed.
Save the dates in your calendar, its going to be awesome!
There are two categories Rx or Scaled. Everyone can participate. We’d love everyone to test themselves. Get on it! Simply head over to games.crossfit.com and register!

1) Your affiliate is: Charge CrossFit

2) Your team is: Charge CrossFit Cobras

3) If you are 40 years of age or older (as of July 14th, 2016) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division.

Let’s have some fun! If you are unsure if this will be for you – ask us! (It is for you! – There is a scaled division, everyone can play!)

-Ash n the CCF team

An overview of this week:
This week is Deload week! Light weight and perfect movement.
Today we have Bench Press! Note: We are closed for the Arvo, but are running a class tomorrow only at 10am.
Tues = Aussie Day Public Holiday: Only open for a special 10am class.
Wed =  Deadlift + Jades Spotlight WOD
Thurs = Handstands & HSPU skills week 2
Fri = Strict Press
Sat = Box Squats

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

Conditioning:
CrossFit Benchmark
”Amanda”
9-7-5
Squat Snatch 61/42.5
Ring MU

or

15-12-9
Squat Snatch 61/42.5
Box Jumps 24/20

Then:

Cash out: Beaver!

Note: Todays WOD has two options similar to how the CrossFit open RX and Scaled categories work. If you have Ring Muscle-ups option A is for you. If not, test yourself with option B.

22 Jan 2016

Important Note: This coming weekend is the Australia Day long weekend! We are running some modified hours on the Monday & Tuesday. You may need to alter what session time you attend on Monday.
Opening hours:
Saturday 23rd: 8am & 9am (normal hours).
Monday 25th: 6am, 7am & 10am.(We are closed for the afternoon, please make sure you come in the morning if you are able)
Tuesday 26th (Public Holiday): Because we are closing earlier on the Monday we will be running a special Aussie day class at 10am. Get on it! Aussie Aussie Aussie!
Wednesday onwards is business as normal.

Saturday 23 January, 2016

Strength/Skill:
Strict Press
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
AMRAP @ 90%

Conditioning:
Cash in: 400m run
Then:
3 Rounds
15 Thrusters 42.5/30
15 OHS
Then:
Cash out: 400m Run

OHS Substitute = Front Rack Lunges

21 Jan 2016

Nihary!

Friday 22 January, 2016

Thanks again to all of those who filled out our 2015 survey! Your feedback is invaluable and very helpful in pointing us in the right direction!
We have taken all suggestions into account – A particular favourite was the suggestion about getting a pool out the back! (I honestly wish!).
One trend was that people wanted to know more about the “why’s”. Programming wise etc. We can’t wait to tell you the why’s!!
You will notice much more information coming up in the next 8 week cycle. Get excited! Stay tuned for more info 🙂

Please make sure you also read below about our Australian day weekend opening times.

Strength/Skill:
Deadlift
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
AMRAP @ 90%

Conditioning:
30 TGU 24/16
Run 1 mile
30 TGU
Reps on both sides must be equal by end of WOD

Important Note:  This coming weekend is the Australia Day long weekend!
We are running some modified hours on the Monday & Tuesday.
Opening hours:
Saturday 23rd: 8am & 9am (normal hours)
Monday 25th: 6am, 7am & 10am. (We are closed for the afternoon, please make sure you come in the morning if you are able)
Tuesday 26th (Public Holiday): Because we are closing earlier on the Monday we will be running a special Aussie day class at 10am. Get on it! Aussie Aussie Aussie!
Wednesday onwards is business as normal.

20 Jan 2016

Thursday 21 January, 2016

Say hello to a future Charger!!
Maddy was following our Baby bump programming up until a week before giving birth to baby Sofia.
We are so happy for you Maddy & family. Congratulations! Here is a quick message from Maddy:

On 7 January 2016, 1:36pm Sofia greeted the world weighing in at 3.28kg. We’re super excited to have this new addition to our family and look forward to you all meeting her soon.
Lots of love Maddy, Sasho & Leo

(What is Baby bump you ask? It is Charge CrossFit’s Pregnancy programming that we get all baby bumpers to follow 3-4 times per week once the time is right to change up their exercise routine.)

Strength/Skill:
Gymnastic Skills: Handstands, HSPU + DU – Week 1.
Over the next 3 weeks on Thursday sessions we are practicing Handstands and also helping with Double Unders.
Our aim is to perfect our movements and get everyone on the road to being Handstand champions! (And doing Double Unders!)

Conditioning:
It will be unveiled on the day.

Important Note:  This coming weekend is the Australia Day long weekend!
We are running some modified hours on the Monday & Tuesday.
Opening hours:
Saturday 23rd: 8am & 9am (normal hours)
Monday 25th: 6am, 7am & 10am. (We are closed for the afternoon, please make sure you come in the morning if you are able)
Tuesday 26th (Public Holiday): Because we are closing earlier on the Monday we will be running a special Aussie day class at 10am. Get on it! Aussie Aussie Aussie!
Wednesday onwards is business as normal.