29 Apr 2016

Front (left), BAck (right). Who wouldn’t want this Muscle top!!?? Inspired by Ash’s love of Led Zepplin and CCF! order online here

The two week pre-sale has begun!!

Saturday 30 April, 2016

Strength/Skill:
Bench 10-10-10
Bent Over Row 10-10-10

Conditioning:
10 Rounds
10 Box Jumps 24/20
10 DB/KB Push Press
10 TTB

28 Apr 2016

Check out our new merch and order online here
If you want your merch delivered to the gym instead of via Post use the code: CHARGEPICKUP

The two week pre-sale has begun!!

Friday 29 April, 2016

Strength/Skill:
Hatch Squat Week 1/12

Or

Front Squat 10-10-10-10

In between sets complete 8-8-8-8 Strict dips weighted if possible.
Or
Complete 3×3 Ring holds for 10sec then
+ 5 Negatives as slow as possible

Conditioning:
7 min AMRAP
10 SDHP 42.5/30
20 DU

27 Apr 2016

YES! WE. HAVE. NEW. MERCH!!

It was designed by Renee, Dave G from We Are Balance and me! (Ash). We are very excited! 21-15-Nine are printing these up for us and the quality is amazing!

It all starts with a two week pre-sale, check it out and order online here If you want your merch delivered to the gym instead of via Post use the code: CHARGEPICKUP

We may not have everything on hand at the gym in our normal stock so get on it now! Order away Chargers!

Thursday 28 April, 2016

Strength/Skill:
Deadlift 1RM

Conditioning:
Row 1k for time

Then:

Core Work:
Accumulate 90 sec in an L-Sit

26 Apr 2016

Wednesday 27 April, 2016

Ev was one of my original PT clients before starting Charge. I have known both Ev and her husband Ro for ages and her spotlight has been a long time coming. She is very determined, pushes very hard and always aims for perfection. I remember Ev being one of my first clients that I went “full” CrossFit on after discovering what CrossFit was!

I hope you enjoy your WOD Ev! (I’m guessing you will!)

Keep up your good work!

….Hey guys….we have NEW MERCH! The Pre-order starts now! Check it out and order it here!

Read Ev’s story below!

Charge CrossFit Northcote Member Spotlight!

They call me… Ev, Evy, Mrs B.

By day I am… A social researcher/evaluator, I pretty much tell government when/how/why they are inept and how they can be less so.

How long have you been a Charger? Charge was pretty much my idea – Ash was my personal trainer and I said “You should start a business and call it ‘Charge’!”*

*Some** of the previous statement may be fiction

**By ‘some’ I really mean that ‘all’ of the previous statementmay be fiction

By the time Charge opened I was heavily pregnant, so I would just come in and do a hell of a lot of kettle bell dead lifts up the back while the evening classes were going on. (Ash’s original baby bump programming I guess!) I have been coming back on and off since having my little girl, more consistently so for the last 12 months.

Tell us about your first Charge CrossFit experience (ie first workout etc):I was always pretty jealous of the guys going full throttle in the WODs when I was on ‘light duties’ due to pregnancy.

I can’t fully remember my first un-pregnant WOD, but it was probably worse than childbirth and involved thrusters or snatches or something equally horrible.

However, I do recall that in the pre-Charge days when Ash was my PT, he was doing some kind of crazy ‘max push-ups in a week’ challenge, so he designed our WODs with lots of running around the block to allow himself time to do more push-ups and reach his weekly target while we trained ;-P (Ash’s editorial reply: Ha Ha! I was actually completing 10,000 push-ups within a month, I had to do 350+ per day….And yes, if I made someone run I would drop and do a set of 30! There was no other way to fit them in!  – P.S. Don’t try this – there is easier ways of getting awesome at push-ups, ask me if that is your goal, I have a program!)

Any advice for someone thinking about starting CrossFit? Don’t be scared! CrossFit is an awesome experience and will take you to places you didn’t know you could go. If you have the right coach that understands your limitations, CrossFit is totally achievable for anybody at any fitness level. (Of course the guys at Charge most def fit this description! Ash has put together an amazing team who seriously know what they are on about.)

Favourite movement?  I love, love, love running!! And body weight movements, burpees, push ups, sit ups. More recently I have added pull ups to that list :).

Least favourite movement? Even after all these years I am still totally uncoordinated when it comes to anything to do with a barbell, especially when attempting to lift it over my head! And rowing. I am really not a fan of rowing. Not at all. Not one bit. Not ever.

Favourite WOD? Hmm… I think there was one towards the end of the year that involved mainly running and burpees. I liked that one!

Least favourite WOD?  Probably the 12 days of Christmas. Pretty sure that made me cry last year. And I wasn’t even lifting heavy.

What would your perfect WOD look like? A short AMRAP, with some sprints, burpees, sit ups or squats and running the beaver as buy-out.

Favourite band/music to WOD to (or would like to WOD to)?I have pretty eclectic taste and most tracks with a good beat will generally get me going! I love 80s and early 90s rap/hip hop (really enjoyed the mix that played for Alan’s workout). I usually get pretty excited when a Faith No More track comes on, also quite partial to a bit of Nirvana to get me going.

Favourite Clean eating/wholesome meal? I would probably get into trouble if I didn’t say the WODfest BBQs!!!! But really anything my awesome husband cooks for me at home is delicious, I am pretty lucky to have a chef on hand to cater to my every whim. (Ash: If you haven’t been lucky enough to make it to one of our awesome BBQ WODfest days make sure you do! Ev and her husband Ro are the chefs!)

Favourite movie/tv show? I like movies and TV that make me feel good or that have clever writing. The Good Wife is probably my favourite show at the moment, the West Wing is my all-time favourite. Cause I’m a nerd.

Tell us something we may not know about you:I lived in India for about a year when I was really little and could originally speak Tamil better than English. Unfortunately I no longer speak a word of that beautiful language.

What is your most special memory/ biggest achèvementduring your time at Charge? Competing in the CLAB last year. I had such a great time! The atmosphere was so very supportive and just generally awesome!Being able to get through multiple WODs on the one day was a huge achievement for me and I loved sharing it with the amazing friends I have made at Charge.

What are your future goals? To keep coming into Charge each week and working out with my CrossFit buddies! I want to improve on my barbell technique generally and just to keep getting better, stronger and more confident.

Strength/Skill:
Push Press 5-5-5-5-5
Push Jerk 3-3-3
Split Jerk 1RM

Conditioning:
Charge CrossFit Northcote Member
Spotlight WOD
“Ev!”
1 min AMRAP
Run 100m
AMRAP Burpees
Rest 1 min

2 min AMRAP
Run 200m
AMRAP Burpees
Rest 2 min

3 min AMRAP
Run 300m
AMRAP Burpees
Rest 3 min

4 min AMRAP
Run 400m
AMRAP Burpees

Score = Total Burpees!
Note: All burpees to touch

25 Apr 2016

Carlo sending the force to his speed rope during 16.2 (Photo credit: Ana!)

Tuesday 26 April, 2016

Today is the first day of our new cycle! We posted heaps of info last week, scroll back to Thursday and have a read!
If you are doing the Hatch Squat percentages you must come in prepared. Either go to this Website and use this spreadsheet or buy this App to use on your phone. We won’t have time for Math during class! Just Squatting (And Pull-ups!).

Strength/Skill:
Hatch Squat Week 1/12

Or

Back Squat 10-10-10-10

In between sets complete 8-8-8-8 Strict Pull ups weighted if possible
Or
3×3 Chin over bar holds 10sec each
+ 3×3 Negatives – As Slow As Possible

Conditioning:
15 min AMRAP
6 KB Power Cleans (3e.s.) 24/16
9 Wall Balls 9/7
12 Push ups
15 Sit ups

Engine Club: (Engine Club is extra conditioning for anyone wanting to increase their aerobic capacity. It can be completed before or after classes.)
5 x Beaver for time

24 Apr 2016

Monday 25 April, 2016

Today we are closed due to the ANZAC day public holiday. Enjoy a rest day guys. Come in tomorrow nice and fresh. The new cycle is waiting for you!

An overview of this week:
Tues = Squats + Pull-ups
Wed =Push Press, Push Jerk, Split Jerk + Ev’s WOD!
Thurs = Deadlift 1RM!
Fri =Squats + Ring Dips24
Sat =Bench + Bent Over Rows

22 Apr 2016

Saturday 23 April, 2016

Hey guys, make you come in today and complete the WOD in honor of the fallen. Lest we forget.
On Monday we are closed due to the ANZAC day public holiday, make sure you get out and enjoy your rest day. Come back in on Tuesday nice and fresh as we start the new cycle. Day 1 of the Hatch Squat program.

Strength/Skill:
Front Squat
Both Fitness & Performance:
Find your 1RM

Exposure 8/8

Conditioning:
“Digger” Partner WOD
100 US KB swings 24/16
100 Wall balls 9/7
100 Pull-ups
100 TTB
Beaver run w/ sandbag
Alternate between partners as needed.
As seen every ANZAC day weekend

21 Apr 2016

Friday 22 April, 2016

Strength/Skill:
Both Fitness & Performance:
Hang Snatch 1RM
Catch each rep as low as your mobility allows. Do not start to catch higher as the weight gets heavier, keep it nice and keep it low 🙂

Exposure 8/8

Conditioning:
In teams of two complete
40 Hang Power Snatch 60/40
400 DU
40 Hang Power Snatch 60/40

20 Apr 2016

I love this photo of Cross from 2015 CLAB…having fun with Kettlebells!

CCF – 12 week training cycle template starting Tuesday 26 April 2016

Training Cycle Dates: Tuesday 26 April 2016 – Saturday 23 July 2016 (The CLAB!)

Cycle Goals:

-Fitness/GPP*
-Train for the Charge Open! (These Wednesday WODs starting at the end of May will give you a reason to push your boundaries, keep attendance up and for you all to go for it! (Plus have fun!).
-Train for the CLAB (This cycle ends in our in house comp held on Sat July 23 (Save the date!).
-Building overall strength & squatting twice per week.
-Core strength: Core warm ups and cash outs with be featured regularly.
-Cycle through the OLY lifts each week.
-Work on Gymnastic skills. Each week you will see a skill paired with the Squat.
-Ring MU and Pull-ups! (Via the Road to a MU program plus Strict Pressing and Pulling strength)
-Strict Pressing & Pulling strength: Strict Pull-ups, Strict Ring Dips, Bench Press & Bent over Row. We want to build strength and increase stability in the shoulder. Let’s get everyone stronger at these movements and work towards getting our first Pull-up or Muscle-up (or more of them!)
-Weekly Member spotlights will continue to be rotated around but generally fall on a Tues or Wed.
-Longer WOD’s will occur more often, in teams and individual.

Features:
-We will be Squatting twice per week either utilising the Hatch Squat Program or Focussing on Back Squats and Front Squats separately. The Squat Program will be fixed on a Monday & Friday. (If there is a Monday Public Holiday, squats will be held on a Tuesday).
Each day the Squats will be paired with either Pull-ups or Ring Dips.
Other elements you will see rotate throughout the week:
-Bench + Bent over Row
-Clean & Jerk & variations of this lift
-Snatch & variations of this lift
-There will be less of a focus on deadlifting each week, but they will appear in WOD’s.
-The Road to a Muscle up! (See below)
Performance and Fitness?
You will no longer see the categories Performance or Fitness. There will be options instead. Generally one of the options will involve more skill and be more suitable for someone with more experience. The second option will be perfectly suited for a beginner or someone with less training experience.

The Hatch Squat cycle:
The Hatch Squat program is quite taxing. On average you will be required to complete 8 sets not including warm ups. You will need to be on your game in order to finish it within the allotted time. We will also have a gymnastics movement paired with the squats each week. If you are doing Hatch, then squats are your priority, you may not have the time to do both the squats and the pull-ups/dips. Complete them or before after class if able, always check with coaches if before you do this.

The Hatch option is more complicated and involves percentages, if this isn’t your thing or you are a Beginner, option B will be your option! It will certainly still make you stronger and you will be able to fit the skills in each session as well.

Note: If you are doing the Hatch Squat percentages you must come in prepared! Either go to this Website and use this spreadsheet or buy this App to use on your phone. We won’t have time for Math during class! Just Squatting (And Pull-ups!).

Road To The Muscle Up

There are several factors that come in to play with the CrossFit Muscle Up. The strength that is required, the knowledge and application of the different pieces of skill to make it happen i.e. a hollow body, superman, how to move through the two etc., perfect practice, timing and I’m sure several more that I’m neglecting to mention. Some basic strength/skill guidelines that seem to coincide for most people getting their muscles up are:

– ¼ to a 1/3 of your bodyweight strict pull up

– Strict CTB

– Push up from your toes

– A sound hollow body and superman which can be transferred into hollow rocks like a gymnast 😉

Our next 12 week cycle will address the necessary strength exercises to help us on the way to our Muscle Ups. We will be breaking down the skill into several sections repeating each step a couple of times before moving on to the next piece, as to build a concrete understanding. Virtuosity is what we are trying to achieve with all our movements. So in saying that if we already have a muscle up, practising and perfecting the pieces will help us with our journey towards Virtuosity with our Muscle Up. And yes, all of this will help build up your Pull-ups also!

*GPP stands for General Physical Preparedness. In short we want you guys to be ready for the unknown and unknowable. Whether it is helping an old lady to carry her shopping across the road, to be fit for home/play/beach/work or the possible upcoming zombie apocalypse, we have your back. Plus, we want you to have fun! Read this post for a little more info: “WE WANT FITNESS! But what is Fitness?” http://www.chargecrossfit.com.au/?p=4976

 

Thursday 21 April, 2016

Strength/Skill:

Kettlebell & core fun!

Conditioning:
Not for time:
20 front back dbl KB lunge (10 front/back e.s all one side then switch)
30 sec L-Sit
40 Strict Leg raises
50 renegade rows (25 e.s)
60 sec Plank
70 sgl arm tall kneeling press (35 e.s)
80 sgl arm sng leg bench press (40 e.s)
90 sec HS hold (freestanding/wall/floor)

19 Apr 2016

Brod during 16.4! (Photo by Ana)

Wednesday 20 April, 2016

If you regularly check this blog you would have noticed that we explain the whats and why’s as much as possible in regards to our programming. We want you all to be prepared and informed. Each Monday you have a weekly overview which lets you know what to expect for the week, but doesn’t give away everything. Too much info can sometimes lead to a terrible affliction commonly referred to as “Cherry picking”.  Or otherwise known as PATTTDTBWOTWWCLTDSMEM! (People avoiding the things they dislike and thus not working on their weaknesses which can lead to disliking said movement even more!). Prior to each cycle starting you will also find a blog post outlining and explaining the entire program coming up. You will find that info tomorrow!

Our programming is well thought out and as a majority it is planned and completed weeks in advance with minor tweaks added when needed. We use tried and tested strength cycles from other sources or develop our own programs based on successful Strength and Conditioning principles. The percentage program that you are concluding this week was from CrossFit South Brooklyn (A great CF in the US that Renee and I visited during our trip last year and loved their “Charge”- like values and vibe). The Linear program utilized for our “Fitness” level is a program that has been utilized by many Strength and Conditioning coaches for years.

The percentage program you will be following in the next cycle (Which starts next week!) is the Hatch Squat cycle (If you are planning on following the percentage program buy this app it will be worth the Math alone!). This program was developed by Olympic Coach Gayle Hatch. It’s aim is to help increase an athletes Squat with a direct carry over to their Olympic lifts. I personally have completed this program twice in the past and gotten really great results each time. Get excited! (More info on this program will follow tomorrow!).

Lastly, our programming as a whole is created via a team effort. Mainly between myself, Tommi and Luke with invaluable input also coming form Josh V and Renee. Our aim is to make you all fitter and make the program as fun as possible!

The next cycle starts next week! Get on it!

Strength/Skill:
Both Fitness & Performance:
Hang Clean & Jerk 1RM

Exposure 8/8

Conditioning:
8 Min AMRAP
3 Rounds
6 Russian KB Swings 32/24
6 TTB
Then:
3 Rounds
12 Russian KB Swings 32/24
12 TTB
Then:
3 Rounds
18 Russian KB Swings 32/24
18 TTB
Then:
3 Rounds
24 Russian KB Swings 32/24
24 TTB
Then continue to add 6 reps per round