31 Mar 2016

Friday 1 April, 2016

If you have long socks. wear them for the rope climbs.

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

Performance:
2@92.5, 10@82.5

Exposure 6/8

Conditioning:
21 Min AMRAP
400M Run
30sec L-Sit
3 Rope Climbs

30 Mar 2016

Thursday 31 March, 2016

Strength/Skill:
Bench
Fitness:
Add 1.25-2.5kg to the last exposure.

Performance:
2@92.5, 10@82.5

Performance note: You’re getting into territory where 10 reps might not be a given. Use spotters, but try to leave a rep in the tank.

Exposure 6/8

Conditioning:
21-15-9
Bench Press 60/40
Cal Row
10 min Cap

29 Mar 2016

Today the spotlight is on Marty! He killed the Scaled Open this year. Pushing very hard throughout each WOD. It was really great to see!
Especially during WOD 16.2 where he made it to the 4th round and PB’d his Clean at 83kg. Which was an 8kg increase which he managed to do at the end of a grueling WOD (see more below)! Awesome work Marty. Enjoy your WOD man!

Read his story below!

Charge CrossFit Northcote Member Spotlight!

They call me…Marty, Kiwi

By day I am…A Mechanical Fitter, keeping all the V-line trains running at Southern Cross station.

How long have you been a Charger? 14 Months.  (I started right after Charge moved to where it is now)

Tell us about your first Charge CrossFit experience (ie first workout etc): The first proper session after the intro from memory was an epic long WOD which involved lots of Wall balls outside and the Beaver run and some other movements I can’t remember.  It took me over 25 minutes and I was seriously gassed afterwards, but hooked from then on in.

Any advice for someone thinking about starting CrossFit? It took me a while to get the courage to give CrossFit a go as I thought you had to be insanely fit to do it.  But what you have to realize is anyone can do it.   Everything is scalable.   Anyone of any fitness level can do it.  You’re also being looked after by trained coaches every session and the CrossFit community is so welcoming, I love how you get to know everyone.  You don’t get that from a 24 hour gym!

Favourite movement? I really like Cleans, Rope climbs, Kettlebell snatches, wall balls.

Least favourite movement? Burpees! Whoever invented them know how to torture people.

Favourite WOD? 12 Days of Christmas.

Least favourite WOD? Fitness 101…..*SEE ABOVE LEAST FAVOURITE MOVEMENT

What would your perfect WOD look like? A chipper with cleans, rope climbs, maybe some pull ups, kettlebells, wall balls and a run thrown in to get your breath back.

Favourite band/music to WOD to (or would like to WOD to)? Tool, Shihad, Alice in Chains, Pennywise

Favourite Clean eating/wholesome meal? I’ve got an American style bullet smoker and I make some mean baby back ribs smoked for 4 hours.  Add some green veges on the side, mouth wateringly good!

Favourite movie/tv show? Madmen, Dexter.  Any Leo dicaprio or Tom Hardy movies.

Tell us something we may not know about you: I was in the New Zealand Airforce for 6 years.  (yes we do have Planes!). I lived in London for 5 years. I also do clay target shooting in my spare time.

What is your most special memory/ biggest achievement during your time at Charge? Would have to be recently during the Open WOD 16.2  I surprised myself by getting to the last round.  Such an awesome experience to have everyone cheering me on, and I got a PB in my squat cleans!

What are your future goals?

  • To get 90kg in Squat cleans.
  • To get a Bar Muscle Up. Im so close to it, it would make my year if I achieve it.

Wednesday 30 March, 2016

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

Performance:
1@90, 10@80

Exposure 5/8

Conditioning:
Charge CrossFit Northcote Member Spotlight WOD:
“Marty”
10 min AMRAP 29
10 CTB Pull-ups
3 Squat Cleans 70/50

28 Mar 2016

The Scaled final at 2015 CLAB: Chris F, Matty R, Cross & Kale

Tuesday 29 March, 2016
The 2016 Open has now concluded! (Although a few of you might be completing the WOD this morning.)
It has been my favorite Open thus far. Great WODs, really good scaling options. (Although, anything but a repeat of 14.5 would have been more fun as 16.5!)
Everyone was able to participate, and everyone certainly tested themselves.
I have always found the Open to be great at exposing weaknesses. Was there a movement in particular that held you back?
Or was it even your mindset that you feel let you down? Talk to us about it. Let’s set a plan.
Now we train for the 2016 CLAB!
The CLAB is our in house competition and will be held on Saturday the 2nd of July. There will be both Scaled and Rx divisions. Everyone can participate.
It is always a very fun and sweaty time! Put the date in your calendar and keep having fun training!

Strength/Skill:
Both Fitness & Performance:
High Hang Clean: Find a heavy single

Then:
Deadlift 1 x 5 Add 2.5-5kg to the last exposure.

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.

Exposure 5/8

An overview of this week:
Today we have Cleans & Deadlifts!
Wed = Front Squat + Marty’s Spotlight
Thurs = Bench
Fri = Back Squats
Sat =Snatch variation

Conditioning:
Fitness:
60-30
Box Jumps 24/20
Burpees
Sit ups

Performance:
60-30
Box Jumps 24/20
Burpees
Dumbell Step Ups 24/20 (Male 20kg x 2, Female 15kg x 2)

Engine Club: (Engine Club is extra conditioning for anyone wanting to increase their aerobic capacity. It can be completed before or after classes.)
Row 300m as quickly as possible
rest 2 min
repeat 5 more times aim to keep your times as consistent as possible.
If it take you 1:20 to row the first 300m then the last 300m should take as close to that as possible.

27 Mar 2016

Greg!

Monday 28 March, 2016
I hope you are enjoying the long weekend! Today we are closed. Get to a pool today and do a swimming WOD. Get prepared – who knows, swimming could be in the open next year!

 

An overview of this week:
Today we have a swimming and/or running/bike WOD for you to do in your own time!
Tuesday = Cleans & Deadlifts!
Wed = Front Squat + Marty’s Spotlight!
Thurs = Bench
Fri = Back Squats
Sat =Snatch variation

SwimWOD!
Communicate on the CCF Members Facebook page and get a group together. Benny, Alan, Naomi and Nellie from Sunday’s run club – make it Swim club today! Test yourself!
Swim 400m
Rest 2min
Swim 300m
Rest 1min
Swim 200m
Rest 1min
Swim 100m

Then:
Run/Bike: 3 x 10min Efforts, go easy for 5min in between each effort

25 Mar 2016

Saturday 26 March, 2016

IMPORTANT NOTE:
TODAY WE ARE OPEN FOR 8AM & 9AM SESSIONS.
THIS MONDAY WE ARE CLOSED DUE TO THE EASTER MONDAY PUBLIC HOLIDAY.

Get in and hit the last Open WOD for 2016!

24 Mar 2016

Friday 25 March, 2016

IMPORTANT NOTE:

EASTER LONG WEEKEND OPENING TIMES
TODAY WE ARE OPEN FOR ONE CLASS AT 10AM
SATURDAY: 8AM & 9AM
MONDAY: CLOSED

IMPORTANT OPEN INFORMATION:
If you are registered for the Open your options will be:

Friday 11am Open Throwdown with Ash! (We will hit the WOD straight after the announcement).
Saturday 8am or 9am.
Tuesday morning at 6am, 7am or 10am.
If you are planning to do the Open WOD on Friday or Tuesday you must book in on the CCF Members FB page or through Ash.

Today’s WOD:
“Easter Gone Bad IV: The Bunnies Strike Back!”
3 Person Teams
Buy in: Run the beaver as a team
Then:
50,40,30,20,10
Wall Balls 10/8
Power Cleans 60/40
CTB Pull-ups
Run together as a team (500m, 400,300,200,100)

Note: A minimum of 5 reps must be completed by each team member before swapping.

23 Mar 2016

Sammy!

Thursday 24 March, 2016

IMPORTANT NOTE: OVER THE EASTER LONG WEEKEND, TOMORROW WE ARE OPEN FOR ONE CLASS AT 10AM (GOOD FRIDAY) AND ON GREAT SATURDAY WE ARE OPEN AT 8AM AND 9AM. WE ARE CLOSED FOR EASTER MONDAY.

IMPORTANT OPEN INFORMATION:
If you are registered for the Open your options will be:

Friday 11am Open Throwdown with Ash! (We will hit the WOD straight after the announcement).
Saturday 8am or 9am.
Tuesday morning at 6am, 7am or 10am.
If you are planning to do the Open WOD on Friday or Tuesday you must book in on the CCF Members FB page or through Ash.

Strength/Skill:
Gymnastic Skill
The Ring Dip – Find a Heavy 3

Conditioning:
EMOM 24 mins
Minute 1: 45 seconds TTB, 15 sec transition
Minute 2: 45 seconds Box Jumps, 15 sec transition
Minute 3: 45 seconds DU, 15 sec transition

22 Mar 2016

Wednesday 23 March, 2016

For this week’s spotlight we have the man known as Hollywood! Read his story below!

Charge CrossFit Northcote Member Spotlight!

They call me…Hollywood, Vegas, Coconuts, and probably a few I don’t know about.

By day I am… Working in strategy at the University of Melbourne.

How long have you been a Charger? Just over one year.

Tell us about your first Charge CrossFit experience (ie first workout etc): Ash put me through my paces at the old Charge box up the street. I felt ill afterwards and signed up immediately.

Any advice for someone thinking about starting CrossFit? Just do it (trademarked).

Favourite movement? Bench press.

Least favourite movement? Overhead squat.

Favourite WOD? Twelve days of Christmas.

Least favourite WOD? Anything with pull-ups.

What would your perfect WOD look like? Lots of running in hot weather – an Adelaide upbringing has conditioned me for it

Favourite band/music to WOD to (or would like to WOD to)? Anything Ash programs is usually great, but AC/DC Saturdays are the best.

Favourite wholesome/Clean eating meal? Salmon fillet grilled on the bbq, with a side of asparagus and a olive tapenade.

Favourite movie/tv show? American Beauty.

Tell us something we may not know about you: I occasionally arrive late to class – pretty sure nobody’s noticed yet!

What is your most special memory/ biggest achievementduring your time at Charge? Programming a playlist, Charge Goes Coconuts

What are your future goals? Kipping pull-ups, bar muscle-ups and handstands.

Strength/Skill:
Fitness and Performance:
High Hang Snatch (or Power Snatch)
Catch as low as your mobility allows.
Find a heavy single

Exposure 5/8

Conditioning:
Charge CrossFit Northcote Member Spotlight WOD : “James Green”
“The Hollywood countdown”
25,20,15,10,5
Push ups
Thrusters 30/25
Pull-ups
Sit ups

Dump the bar and add 10 Burpees!

21 Mar 2016

The epic 2015 Rx mens final between Josh B & Benny L!

Tuesday 22 March, 2016

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

Performance:
1@90, 10@80

Exposure 5/8

Conditioning:
Cash in: Run the beaver
Then:
The Burpee Age test
Do 100 burpees (to touch) minus your age.

Ie: If you are 36 years old your WOD is
64 Burpees for time!
If you are 18 y/o you have 82.

It’s a battle of the ages! Go hard! Today we will answer the question of who is fitter! Masters or Young-uns?

Engine Club: (Engine Club is extra conditioning for anyone wanting to increase their aerobic capacity. It can be completed before or after classes.)
Row – Cal 50 40 30 20 10
Bike – Cal 10 20 30 40 50