31 May 2016

Wednesday 1 June, 2016

COW16.2 is a race against the clock triplet!

This is one of my favourite types of Open workouts where in order to make it to the next level you need to finish the allotted amount of reps before each time cap.

Once you complete a full round within the time cap you are able to moove (cow joke!) directly onto the next round. But beware – even though the first couple of rounds look easily achievable don’t be caught chewing your cud (second cow joke!). Your aim will be to have as much time up your sleeve as possible in order to finish the ever increasing reps per round.

This week’s Open WOD is brought to you by: Urban Real Foods  cook delicious healthy meals and deliver them to your door or gym. So, you can enjoy the benefits of eating great healthy food without having to cook it! If this sounds like a service that would interest you, click on the link above to visit their website. Also check out this review for a little bit more info. Their services could certainly be of benefit if you are time poor and finding it hard to prepare wholesome clean eating meals or just want someone else to do it for you!

Urban Real Foods are providing meals for a few of this weeks lucky raffle winners! Who will they be?

Check out the COW leaderboard here: Click this link!

See you guys at the gym! MOOOOOO!

COW 16.2
RX Prescription:
Beginning on a 2 minute clock, aim to complete:
5 Pull-ups
10 Wall balls 9/7 (10 foot rig target/Female 9 foot wall)
15 DU
If completed before 2 minutes, add 2 minutes to the clock and proceed to complete:
10 Pull-ups
20 Wall balls 9/7
30 DU
If completed before 4 minutes, add 3 minutes to the clock and proceed to complete:
15 Pull-ups
30 Wall balls 9/7
45 DU
If completed before 7 minutes, add 4 minutes to the clock and proceed to complete:
20 Pull-ups
40 Wall balls 9/7
60 DU
If completed before 11 minutes, add 5 minutes to the clock and proceed to complete:
25 Pull-ups
50 Wall balls 9/7
75 DU
The Clock stops at 16 mins.
The is a tie break time taken at the completion of each round.
Note: Rx Men 9 kg to 10 foot target on rig. Rx Females 7 kg to 9 foot wall target.

COW 16.2
Intermediate Prescription:
Beginning on a 2 minute clock, aim to complete:
5 Pull-ups
10 Wall balls 9/5 (Both Male & Female to 9 foot wall)
15 DU
If completed before 2 minutes, add 2 minutes to the clock and proceed to complete:
10 Pull-ups
20 Wall balls 9/5
30 DU
If completed before 4 minutes, add 3 minutes to the clock and proceed to complete:
15 Pull-ups
30 Wall balls 9/5
45 DU
If completed before 7 minutes, add 4 minutes to the clock and proceed to complete:
20 Pull-ups
40 Wall balls 9/5
60 DU
If completed before 11 minutes, add 5 minutes to the clock and proceed to complete:
25 Pull-ups
50 Wall balls 9/5
75 DU
The Clock stops at 16 mins.
The is a tie break time taken at the completion of each round.
Note: Intermediate Men: 9kg to a 9 foot wall target. Intermediate Females: 5kg to a 9 foot wall target.

COW 16.2
Scaled Prescription:
Beginning on a 2 minute clock, aim to complete:
5 Ring Rows
10 Wall balls 7/4 (Both Male & Female to 9 foot wall)
30 Single skips
If completed before 2 minutes, add 2 minutes to the clock and proceed to complete:
10 Ring Rows
20 Wall balls 7/4
60 Single skips
If completed before 4 minutes, add 3 minutes to the clock and proceed to complete:
15 Ring Rows
30 Wall balls 7/4
90 Single skips
If completed before 7 minutes, add 4 minutes to the clock and proceed to complete:
20 Ring Rows
40 Wall balls 7/4
120 Single skips
If completed before 11 minutes, add 5 minutes to the clock and proceed to complete:
25 Ring Rows
50 Wall balls 7/4
150 Single skips
The Clock stops at 16 mins.
The is a tie break time taken at the completion of each round.
Note: Intermediate Men: 7kg to a 9 foot wall target. Intermediate Females: 4kg to a 9 foot wall target.

 

30 May 2016

This weeks spotlight is on Sammy B! I love where Sammy has taken this. From being a full-time smoker to being a full time badass! Great work man!

Hope you enjoy your WOD! (P.S. Person of interest is one of my favorite TV shows also!)

Charge CrossFit Northcote Member Spotlight!

They call me…Sam, Sammo, Sammy, Tex.

By day I am…A Gallery Attendant.

How long have you been a Charger? About 1 year.

Tell us about your first Charge CrossFit experience (ie first workout etc): I was so nervous when I walked in because I’d been smoking a pack a day for eight years and exercise was only something I’d wished I could do. But from the moment I walked in the atmosphere was amazing and I was made to feel welcome, no one ever judged the fact I couldn’t do much. I started with the newbie workout got home and spewed, but couldn’t wait to go back again.

Any advice for someone thinking about starting CrossFit? Honestly just give it ago, there are no excuses and the only thing holding you back is yourself. Anything you don’t feel comfortable with the coaches will work with you, you can scale any workout to any fitness level or injury and people are amazing.

Favourite movement? Double unders, bench, snatch, burpees, box jumps, sit ups.

Least favourite movement? Cleans (but finally getting the hang of them), deadlifts, pistols, pull ups, push ups

Favourite WOD? 12 days of Christmas, Fitness 101, Mini Murph.

Least favourite WOD? Any with 50 wall balls, thrusters or squats, always hurts the next day.

What would your perfect WOD look like? 20 min AMRAP: run the beaver, 100 sit-ups, 20 pull ups.

Favourite band/music to WOD to (or would like to WOD to)? Anything with a fast heavy beat during a WOD, but like hip-hop during strength.

Favourite Clean eating/wholesome meal? Steak, sweet potato chips and steamed peas. Also the desserts at the at the WODfests are Amazing!!

Favourite movie/tv show? My other favourite past time, too many to name but I’ll try a few… The killing, luther, madmen, the wire, the news room, chuck, game of thrones, Vikings, the flash, supernatural, white collar, suits, dare devil, person of interest and the west wing. I try to find something to like in most movies even if it’s how bad they are.

Tell us something we may not know about you: When I was five I got to pick my middle name so I chose ‘Tex’, because he was the bad guy in my favourite cartoon Superted.

What is your most special memory/ biggest achievementduring your time at Charge? First time I finally got my chin over the bar in a pull-up felt awesome because I’d been working towards it for ages then one day it was just there.

What are your future goals? Run a sub 3 min beaver, lift a body weight bench and clean, 10 strict pull ups. Learn how to do a kipping pull up.


Tuesday 31 May, 2016

Strength/Skill:
Bench Press
Find a heavy 3
Then:
Complete 5 x 3 @ 90% of heavy 3

Conditioning:
Charge CrossFit Northcote Member Spotlight WOD :
Sammy B!
Partner WOD – In pairs complete for time:
Row 1km
60 Bench Press 60/40
50 DB Snatch 20/12
40 Med ball Sit ups (40 each)
30 Sync Burpees (30 each)

Engine Club (extra work):
R-eighted! (Not for the faint hearted!)
Row 1000m
Run the Beaver
Row 800m
Run 400m
Row 400m
Run 200m
Row 200m
Run 100m

29 May 2016

What will COW 16.2 bring? Stay tuned for it’s release at 6:30pm Tuesday night!

Monday 30 May, 2016

An overview of this week:
Today we have Squats baby!!
Tues = Bench + Sammy’s WOD
Wed = COW 16.2!!!!
Thurs =Cleans and Jerks!
Fri =Squats and skills!
Sat =Snatch + “girl” type WOD

Strength/Skill:
Hatch Squat Week 6/ day 1

Back Squat 5-5-5-5-5

+

Weighted Strict Pull-ups – Find a 4RM
Or
4×5 Ring Rows A(Hard)AP

Conditioning:
3 rounds
15 US KB Swings
15 Pushups
10 US KB Swings
10 Push ups

Rest 1min between rounds

The aim is to choose a weight and scale the Push ups in order to finish every round in under 2 mins each.

27 May 2016

Saturday 28 May, 2016

Strength/Skill:
Find a heavy 6 steps (3e.s.) of the following:
OH Walking Lunges
Front Rack Walking Lunges
Back Rack Walking Lunges

Conditioning:
4 Deadlift 120/82.5
32 Box Jumps 24/20
8 Deadlift 100/70
16 Box Jumps
16 Deadlift 80/55
8 Box Jumps
32 Deadlift 60/40
4 Box Jumps

26 May 2016

Wear your tights and receive the free gift of discovering how to execute the perfect High 5!
(Learn within 10 seconds or your money back!)

Friday 27 May, 2016

Strength/Skill:
Hatch Squat Week 5 day 2

Or

Front Squat 6-6-6-6-6

Plus

Weighted Strict Dips 6-6-6-6-6

Or

Complete 3×3 Ring holds for 10 sec + 5 x 6 Dips with a band

Conditioning:
Not for time:
4 x 12 Barbell Roll outs
4 x 10 Strict KTE
4 Legless rope climbs

25 May 2016

Thursday 26 May, 2016

Strength/Skill:
1RM Power Clean + Hang Power Clean

Then

3 sets of 2Power Clean + 2 Hang Power Clean @ 80%

Conditioning:
100 DU
21 RKBS 32/24
75 DU
15 RKBS 32/24
50 DU
9 RKBS 32/24

24 May 2016

Monday 23 May, 2016

It has BEGUN! COW 16.1!  (Charge Open WOD). Get excited for this “udder-ly” (Cow joke!) awesome decreasing reps/building weight couplet!
Choose your prescription and take your medicine! Get as far down the line as you can within the time limit.

It’s not too late to commit to the six week Charge Open – sign up if you haven’t already! The weekly prize raffle starts today for those who are registered, get your name in the draw!
Also to note: There is  a prize for highest attendance during the period beginning today until Wednesday 29 June. Get your ass in and be consistent! Fine print: Only one class counts per day, except for Thursdays where 7pm Mobility will count for a second class if you attend two on that day.

P.S. If your body and mind is in need of recovery rather than a regular class come in and mobilize or complete Engine club (albeit slower if necessary) instead.  If you take this option please report to a coach first. Let us know what you plan on doing (Like you always need to do!). We love and encourage smart choices. The same goes for anyone needing to change up anything in the ordinary programming or wanting to do extra work. Clear it with a Coach first. We will let you know where to set up and advise you.

This week’s Open WOD is brought to you by: Me & Julio Cafe which is a cafe located on Miller Street in Fitzroy North (quite close to gym). It’s owner/operator is Charger, Aaron Lind! Chances are you have shared a class with him.  Me & Julio cafe vouchers (and other stuff!) are up for grabs in this weeks raffle! If you want some awesome coffee and food make sure you head along and check out Julio (I did just recently and it was delicious – I had the no bread brekkie burger plus a Matcha Latte!) Support the Charge community!

Lastly, you can find the Charge Open Leaderboard here: Click this link!

See you guys at the gym! YEAH!

WOD Notes:
For Rx and Intermediate a Power Clean or a Squat Clean and any STOH can both be used.
For Scaled a Hang power or Hang Squat + any STOH will count.
Score = Total reps

COW 16.1
RX Prescription:
10 min AMRAP
12 TTB
12 Clean & Jerks 40/30
10 TTB
10 Clean & Jerks 50/35
8 TTB
8 Clean & Jerks 60/40
6 TTB
6 Clean & Jerks 70/45
4 TTB
4 Clean & Jerks 80/50
2 TTB
2 Clean & Jerks 90/55
1 TTB
AMRAP Clean & Jerks 100/60

COW 16.1
Intermediate Prescription:
10 min AMRAP
12 TTB
12 Clean & Jerks 20/15
10 TTB
10 Clean & Jerks 30/20
8 TTB
8 Clean & Jerks 40/25
6 TTB
6 Clean & Jerks 50/30
4 TTB
4 Clean & Jerks 60/35
2 TTB
2 Clean & Jerks 70/40
1 TTB
AMRAP Clean & Jerks 80/45

COW 16.1 
Scaled Prescription. 
10 min AMRAP
24 HKR
12 Hang Clean & Jerks 20/8
20 HKR
10 Hang Clean & Jerks 25/13
16 HKR
8 Hang Clean & Jerks 30/18
12 HKR
6 Hang Clean & Jerks 35/23
8 HKR
4 Hang Clean & Jerks 40/28
4 HKR
2 Hang Clean & Jerks 45/33
2 HKR
AMRAP Hang Clean & Jerks 50/38
Note: HKR = Hanging Knee Raises.

23 May 2016

Pip benching it up!

Tuesday 24 May, 2016

If you have a minute have a read of this short Blog. It’s an interesting way of seeing things.

Strength/Skill:
Bench Press 5RM

Also to Complete:
10-20 Wall kick Ups
10 Wall walks
3min Handstand Hold

Conditioning:
Row 750m
40 Pull ups
30 Wall Balls
20 Burpees

Engine Club: (Engine Club is extra conditioning for anyone wanting to increase their aerobic capacity. It can be completed before or after classes.)
Cal bike
2:00 min x 10 rounds
Sprint 20 Cal Bike as fast as possible

22 May 2016

Monday 23 May, 2016

The Charge Open starts this Wednesday! Get excited! (We are).

An overview of this week:
Today we have Squats!
Tues = Bench & a chipper
Wed =Charge Open WOD 16.1 (COW 16.1)
Thurs =Cleans
Fri =Squats!
Sat =Lunge n Deadlift

Strength/Skill:
Hatch Squat Wk5/12

Back Squat 6-6-6-6-6

With

Weighted Strict Pull ups 4-4-4-4-4

or

3×3 Bar Row Hold 10sec + Negative As Slow As Possible

Conditioning:
10-9-8-7-6-5-4-3-2-1
Push ups
Sit ups
Step ups

20 May 2016

Saturday 21 May, 2016

Hey guys! The Charge Open starts this Wednesday! Get excited! As did last Saturday, today will give you a “taste” of what you could be in for. As you will notice below, we have three different categories, each with slightly different WOD’s.
Each level caters for a different skill level.
Choose or ask a coach where you fit in and sign up today at the front desk! $20.

The Charge Open’s aim: Friendly competition. Prizes. Consistency. Motivation. Fun. Fitness. Community. Sign up and commit to attending each Wednesday (if there is the odd Wed you can’t make, organise a different time with me (Ash). Set a benchmark for yourself! Did we mention prizes? As well as weekly general prizes raffled off for all registered participants there is also a prize for the person with the highest class attendance during the 6 weeks starting on Wed 25 May. (Rule: Only one class per day will be counted.)

Strength/Skill:
Deadlift Find a heavy 3
All reps must pause for 1 sec on the ground each rep

Conditioning:
RX:
11 min AMRAP
3 Deadlift 110/75
5 Bar MU
35 DU

Intermediate:
11 min AMRAP
3 Deadlift 75/50
7 Pull-ups
35 DU

Scaled:
11 min AMRAP
3 Deadlift 50/35
7 Ring Rows
50 Single Skips

Rules:
If your back rounds during a rep it is a No rep!
This will be the rule in the Charge Open, uphold it.