29 Feb 2016

Have you written your goal up as yet on the CCF Goal Board?

Shout it to the world and accomplish it!

Rules: Make it achievable. IE: If you ultimately want a Muscle up, but still don’t as yet have a body weight Pull-up, the Pull-up needs to be your first objective.
Embrace and celebrate the process. Don’t miss out on all the points in between.

Make sure you talk to us (Coaches) about what you are hoping to achieve we can help you get on your way!

Go Team!

Tuesday 1 March, 2016

Strength/Skill:
Front Squat
Fitness:
3 x 3
Add 2.5-5kg to last week’s exposure.

Performance:
1@92.5, 10@72.5

Exposure 2/8

Conditioning:
Fitness:
5 Rounds
30 DU
10 CTB Pull-ups or Pull-ups

Performance:
5 Rounds
30 DU
6 Bar MU

Engine Club: (Engine Club is extra conditioning for anyone wanting to increase their aerobic capacity. It can be completed before or after classes.)
Cal Row
100,80,60,40
Rest 1:1

28 Feb 2016

Nick B!

Monday 29 February, 2016
What does “rep” actually stand for?
What does each “rep” you complete mean to you?

Is it simply a repetition, an amount of an exercise, or is it a representation of you? (Getting deep I know!)

With every movement and every single time we complete a movement we have an opportunity to strive for more.

Do you aim for aim perfection, or do you cut corners? Near enough isn’t good enough.

Quality of movement, means your joints will like you, perhaps you might not have quite as sore muscles and you reduce your chance of injury.

Check your ego at the door, we aren’t asking you to be perfect but to strive for perfection, every time you step into the gym.

We all know that a Squat isn’t simply getting your hips below your knees. We strive (Amongst other things) to keep our mid-line engaged, upper back proud, knees tracking whilst also getting the crease of our hips below our knees*. We may not always achieve this, but does that mean we still shouldn’t at least try?

Be mindful of your movements. Aim high. Is “good enough”, actually good enough?

Keep striving! Keep climbing!

But most importantly keep up the good work Modern Warriors (Chargers!)

*Don’t even begin to try controlling what facial expressions you are doing whilst trying to achieve this!

An overview of this week:
Today we have Cleans & Deadlifts
Tues = Front Squats!
Wed = Bench Press & Steph Spillers WOD!
Thurs =Back Squats
Fri = Snatch + variations
Sat =OPEN WOD 16.2!!

Strength/Skill:
Fitness:
12 mins to find a heavy complex
1 Low Hang Power Clean + 1 Front Squat

Performance:
12 mins to find a heavy complex
1 High Hang Clean + 1 Low Hang Clean

Then:

Everyone:
Deadlift 1 x 5 linear progression
Add 2.5-5kg to last week’s exposure.

Exposure 2/8

Conditioning:
12-9-6-3
Deadlifts 125/85
LOB Burpees

26 Feb 2016

Saturday 27 February, 2016

Today we have the first workout for the 2016 CrossFit Open!

We are running 3 classes (Over the 5 weeks we will maintain these 3 classes if we get the attendance required.)
8am, 9am & 10am.!
Note: We are going to also allow those registered to complete the Open on a Monday morning or Friday afternoon when needed. As we understand it might be hard to make a Sat session each week. Please let us know if you will be taking this option. Although, we need the majority of people to complete the WODs during a Sat session.

Remember to double check and register your Open scores online on the day of completion.

WORKOUT 16.1 – Rx
Complete as many rounds and reps as possible in 20 minutes of:
7.5m overhead walking lunge 43k/29k
8 burpees
7.5m overhead walking lunge 43k/29k
8 chest-to-bar pull-ups

WORKOUT 16.1 – Scaled
Complete as many rounds and reps as possible in 20 minutes of:
7.5m front rack walking lunge 20/15
8 burpees
7.5m front rack walking lunge 20/15
8 jumping chin-over-bar pull-ups

WORKOUT 16.1 – Masters 55+ Scaled
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Non open athletes: 
30 min Partner AMRAP
8 OH Lunges 25/15
8 Burpees to plate
16 Tyre jumps
Swap round for round

25 Feb 2016

Friday 26 February, 2016

The Open starts tomorrow! We are going to run three sessions tomorrow due to the CrossFit open. Anyone can choose between 8am, 9am & 10am. If you haven’t registered do so today! We are going to also allow those registered to complete the Open on a Monday morning or Friday afternoon when needed. As we understand it might be hard to make a Sat session each week. Please let us know if you will be taking this option. Although, we need the majority of people to complete the WODs during a Sat session.

Simply click here to 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!)

Strength/Skill:
Gymnastics skill day: TTB & Pull-ups

Conditioning:
20 min 3 peep AMRAP:
P1: 200m Run
P2: Row till P1 returns
P3: DU till P2 returns

Treat as a recovery wod before the open wod tomorrow. Just move through don’t go all out, get your sweat on but don’t hurt.

24 Feb 2016

Thursday 25 February, 2016

Strength/Skill:
Fitness: 1 Power Snatch + 2 OHS
Performance: 1 High Hang Snatch + 1 Low Hang Snatch + 1 OHS

Exposure 2/8

Conditioning:
Tabata Mash-Up!
US KB Swings
Box Jumps

23 Feb 2016

Wednesday 24 February, 2016

Hey guys! Today we have Luke’s spotlight! He turned 30 last week, I couldn’t make it happen on his actual birthday day, but better late than never! Happy birthday Lukey! Read his story below!

P.S. I want to Deadlift everything as well!! We should start a secret club with a handshake and everything! First rule of Dead Club… (This will make more sense if you keep reading)

Charge CrossFit Northcote Member Spotlight!

They call me…Luke or Lukey.

By day I am…Global Mobility Officer! Good job, average title and by night studying to become a history and business teacher.

How long have you been a Charger? Just past 4 months.

Tell us about your first Charge CrossFit experience (ie first workout etc): Renee took me through the rookie WOD and once it was completed I ran outside on the verge of throwing, collapsed into a heap on the foot path. Although I assured her that I was ok and I would be back on the following week, I did have an almighty spew on the way back to my car.

Any advice for someone thinking about starting CrossFit? Just DO IT!, Don’t let your dreams be dreams. Yesterday, you said tomorrow. So just do it! … What are you waiting for?! DO IT! JUST DO IT! YES, YOU CAN! JUST DO IT – Shia LaBeouf. As someone who was very hesitant about lifting because I have lower back issues, I can honestly say that I am feeling the best I have ever felt in my life. (check out this link 🙂

Favourite movement? Deadlifts!!! I was never able to do them until I started at Charge so now I want to deadlift everything!

Least favourite movement? Running…. I really don’t like running.

Favourite WOD? I loved the 12 days of Christmas! I really enjoy the challenge of multiple movements in one WOD.

Least favourite WOD? Bacon….. ugh!

What would your perfect WOD look like? Timed, partner workout with heavy lifting!

Favourite band/music to WOD to (or would like to WOD to)? Anything that has a beat that keeps me going – at the moment I am alternating between two really digging Nathaniel Rateliff and the Night Sweats.

Favourite wholesome/Paleo meal? Kale chips. Great snack on the go and so easy to do.

Favourite movie/tv show? Impossible to choose just one! I love a wide range of movies, although anything done by Tarantino is usually a winner in my books.

Tell us something we may not know about you: Tennis Victoria once had me ranked in the top 5 for my age group.

What is your most special memory/ biggest achievement during your time at Charge? Achieving DU!!!! Surely this is everyone’s favourite moment because you finally stop looking like you have been whipped and beaten to within an inch of your life.

What are your future goals? I hate not being able to do the WODS at RX so completing one whole week at RX standards is the goal.

Strength/Skill:
Back Squat
Fitness:
Add 2.5-5kg to last week’s exposure.

Performance:
1@92.5, 10@72.5

Exposure 2/8

Conditioning:
Charge CrossFit Northcote Member Spotlight WOD :
The Luke Seacombe
30 Cal Row
30 Power Cleans 60/40
30 Box Jumps 24/20
300m Run
30 Pull-ups
30 Burpees to touch

22 Feb 2016

Tuesday 23 February, 2016

Register for the Open. It starts this Sat. See Saturdays post for more info.

Strength/Skill:
Bench Press
Fitness:
Add 2.5kg to last week’s exposure.

Performance:
1@92.5, 10@72.5

Exposure 2/8

Conditioning:
3 Rounds
50 DU
15 left arm KB thrusters 24/16
15 right arm KB thrusters

Note: Only lift what your weakest arm/side can maintain with form.

Engine Club: (Engine Club is extra conditioning for anyone wanting to increase their aerobic capacity. It can be completed before or after classes.)
Run:
1200m (400mx3)
800m (400m x 2)
400m
200m
Rest as long as each interval takes to complete. (1:1)

21 Feb 2016

Coaches tips for the open!

Hand care: Have you ever looked in the Tips & Advice section of our blog? I have a previous blog post outlining this, check it out. Look after your hands, keep them “Handsome” and avoid them ripping! (We sell the best hand care-pumice-type-stone on the market, as believed by at least Ash and Tom)

Rest days: Don’t overdo it during the week. Depending on your overall goals in completing the open you will be fine to train as per normal. Are you trying to qualify for the CrossFit games or simply test yourself (And beat some of your friends where able)? If you feel tired on the Thurs/Friday before the open come in and mobilize or perform some light movements instead of a WOD.

Work on what you are scared of (appearing in a WOD, Ie: Your weaknesses): Although, the Open starts very soon, there still could be time to improve on certain aspects. Talk to us, we can help organize a plan for you.

Take notes: Do this directly after completing the WOD. How did you go? Could you do it better? Write down how you broke the reps up. Is there a particular aspect you can improve upon? When the WOD comes up again you will now have a plan on how to beat it!

Remember! It is meant to be fun! Embrace the nervousness that you experience in the lead up. This is an important factor in life. Once the beeper beeps. Do it! Act! Fight or flight! It is nature! This is simply a marker in your journey.

Go Chargers (Modern Warriors!)

Monday 22 February, 2016

An overview of this week:
Today we have Front Squats!
Tues = Bench Press
Wed = Back Squats + Luke Seacombes WOD!
Thurs = Snatch + variations
Fri = Gymnastic skill
Sat =OPEN WOD 16.1!!!

Strength/Skill:
Front Squat
Fitness:
3 x 3

Performance:
1@90%, 10@70%

Exposure 1/8

Conditioning:
5 min AMRAP
10 Pistol Squats (Fitness: Goblet lunges)
10 Push Ups

Rest 1 Minute

5 min AMRAP
5 Strict HSPU (Fitness: Db Strict press)
10 Box Jumps 24/20

19 Feb 2016

Saturday 20 February, 2016
The open starts next Saturday!
Today we are hitting a past open WOD from 2011. Enjoy!

IMPORTANT NOTE: We are going to also allow those registered to complete the Open on a Monday morning or Friday afternoon when needed. As we understand it might be hard to make a Sat session each week. Please let us know if you will be taking this option. We need the majority of people to complete the WODs during a Sat session.

The open starts next Saturday the 27th of Feb and is one workout per week for 5 weeks. Over the 5 weeks we will be running CrossFit Open Saturday sessions!
Where you can choose between any of the three sessions to come in and hit the open WOD! 8am, 9am & 10am. (Anyone can come to any session that suits them). (See the above note also)
Note: Whether you register for the Open you will be doing the WODs if you turn up on a Saturday! So why don’t you just register!??
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!)

Strength/Skill:
Deadlift
Both Fitness & Performance
1 x 5

Each Deadlift rep will be from a Dead start as opposed to a Touch and go. We are really going to focus on our strength in the bottom (start) of the lift. No dumping the bar. The 5th rep must be controlled down. Scroll down to see Mondays post for some advice on your starting weight.

Exposure 1/8

Conditioning:
CrossFit Open WOD 11.2
15 min AMRAP
9 Deadlifts 70/45
12 Hand Release Push ups
15 Box jumps 24/20

 

18 Feb 2016

Naomi!

Friday 19 February, 2016

Strength/Skill:
3 x 12 Barbell roll outs
3 x 12 Renegade Rows

Conditioning:
12 min Partner AMRAP
12 Db Thrusters
24 Sit ups
Swap round for round

The aim is to move fast throughout this WOD. Choose weights you can move unbroken where possible.

Cashout:
Rx: 150 DU
Scaled: 300 single skips