30 Jun 2016

Strength:

Hatch Squat Wk10 Day 2

Front Squat 3RM

Weighted Dips – 2RM
Or
Box Dips 5-5-5-5-5

Conditioning:

For Quality:
Accumulate 2 mins in an L-Sit
3 x 8 Supinated Bent over BB Rows

29 Jun 2016

Strength:

TGU 3,3,3,3,3,3

Conditioning:

3 Rounds for max reps
1 min: Strict Pull-ups
30 sec rest
1 min: Russian KB Swings
30 sec rest
1 min: Wall walks
30 sec rest
Each movement is scored seperately

28 Jun 2016

Holy cow, its the last COW!

Historically, in the CrossFit Open programming there is always a re-do and 16.7 is just that. Albeit a remodeled version! 16.7 is a modified version of the Final WOD in the 2014 Charge Like A Bull in-house games (aka CLAB). It is also quite fitting as CLAB  2016 is nearly upon us – Saturday 23rd July to be exact and you can sign up now! More CLAB details to come.

Whilst 16.7 is a test of certain skills it is also a test of your ability to recover. Yes, 16.7 has intervals!

Check out the COW leaderboard here: Click this link! There are some pretty close competitions within the 6 different categories. It’s looking like most divisions will come down to the last WOD! Bring it on! 🙂

Mooooooo! (Running out of cow jokes…..!)

See you in the gym!

This week’s Open WOD is brought to you by: Frankie Says #SupportTheChargeCommunity! A river side cafe in Abbotsford owned and run by Megs and Brendan, fellow Chargers of the 10am variety! Check out their website here. The food looks amazing and I can’t wait to get down to this beautiful spot to try something soon!

Thanks to Megs and Brendan as this weeks lucky raffle winners will receive vouchers from Frankies!

COW 16.7
Rx Prescription:
1 min AMRAP
Buy in: Run 100m
3 Bar MU
10 Deadlifts 100/70
15 Hurdle Jumps 24/20
20 KB Snatches 24/16 (10 e.s)

Rest 1 min

2 min AMRAP
Buy in: Run 200m
3 Bar MU
10 Deadlifts 100/70
15 Hurdle Jumps 24/20
20 KB Snatches 24/16 (10 e.s)

Rest 1 min

3 min AMRAP
Buy in: Run 300m
3 Bar MU
10 Deadlifts 100/70
15 Hurdle Jumps 24/20
20 KB Snatches 24/16 (10 e.s)

Rest 1 min

4 min AMRAP
Buy in: Run 400m
3 Bar MU
10 Deadlifts 100/70
15 Hurdle Jumps 24/20
20 KB Snatches 24/16 (10 e.s)

Score = Total Reps

Intermediate Prescription:
1 min AMRAP
Buy in: Run 100m
10/5 Push ups
10 Deadlift 75/50
15 Hurdle jumps 24”/20”
20 KB Snatch 16/12 (10 e.s.)

Rest 1 min

2 min AMRAP
Buy in: Run 200m
10/5 Push ups
10 Deadlift 75/50
15 Hurdle jumps 24”/20”
20 KB Snatch 16/12 (10 e.s.)

Rest 1 min

3 min AMRAP
Buy in: Run 300m
10/5 Push ups
10 Deadlift 75/50
15 Hurdle jumps 24”/20”
20 KB Snatch 16/12 (10 e.s.)

Rest 1 min

4 min AMRAP
Buy in: Run 400m
10/5 Push ups
10 Deadlift 75/50
15 Hurdle jumps 24”/20”
20 KB Snatch 16/12 (10 e.s.)

Score = Total Reps

Scaled Prescription:
1 min AMRAP
Buy in: Run 100m
10/5 Knee Push ups
10 Deadlift 50/35
15 Hurdle jumps 20”/4 plates
20 US KB Swings 12/8

Rest 1 min

2 min AMRAP
Buy in: Run 200m
10/5 Knee Push ups
10 Deadlift 50/35
15 Hurdle jumps 20”/4 plates
20 US KB Swings 12/8

Rest 1 min

3 min AMRAP
Buy in: Run 300m
10/5 Knee Push ups
10 Deadlift 50/35
15 Hurdle jumps 20”/4 plates
20 US KB Swings 12/8

Rest 1 min

4 min AMRAP
Buy in: Run 400m
10/5 Knee Push ups
10 Deadlift 50/35
15 Hurdle jumps 20”/4 plates
20 US KB Swings 12/8

Score = Total Reps

27 Jun 2016

Strength:

Bench Press 5,5,3,3,3

Conditioning:

Tabata
Row for cal
Rest 1 min
Sit ups
Rest 1 min
KTE

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals.

26 Jun 2016

Strength:

Hatch Squat Wk 10/12

Back Squat 3RM

Weighted Pull-ups – 2RM
Or
5×5 Bar Rows 3 sec Lower

Conditioning:

For Time
Cash In: 3 Rope Climbs
3 Rounds
9 Burpees
15 DU
Cash Out: 3 Rope Climbs

24 Jun 2016

Today is Luke and Josh’s last day. Come in and wish them well 🙂 #Wewillmisstheseawesomedudes

Strength/Skill:
Build up to a heavy 2 rep Power Clean

Conditioning:
Partner WOD
20 Power Cleans 60/40
Run 200 meters with a 20/10 plate together
16 Power Cleans
Run 200 meters with a 20/10 plate together
12 Power Cleans
Run 200 meters with a 20/10 plate together
8 Power Cleans
Run 200 meters with a 20/10 plate together
4 Power Cleans
Run 200 meters with a 20/10 plate together
One person Power Cleans at a time, both partners tun together and swap the plate as needed.

23 Jun 2016

Strength/Skill:
Hatch Squat Wk 9/12

Front Squat 4-4-4-4

Weighted Dips – 2-2-2-2-2
Or
Box Dips 5-5-5-5-5

Conditioning:
Abs for Points:
Accumulate 200 points using each movement at least once:
Sit ups= 1 pt
Renegade Rows = 1 pt e.s.
Strict Leg raise = 1 pt
Strict TTB = 2 pts
10 Seconds of Side Plank = 3pts
10 Seconds of Hollow Hold = 4pts

22 Jun 2016

IMPORTANT TIMETABLE CHANGES

Thursday 6pm – 90 min Barbell! – starting next week 30 June

Saturday 10am CrossFit class – starting 9 July

Due to consistent low attendance we will not be running the 7pm Thursday Mobility session as of next week. The last Mobility class will be held tonight! Be assured that we will be including as much mobility and stability exercises as possible in warm ups and in the daily cool downs. Anyone that needs help with any extra mobility please ask us.

As a result of members votes on the noticeboard we will be trialing a 90 min Barbell class at 6pm – 7:30pm. Very exited about this – we will have heaps of time to get into the nitty gritty and have even more time to lift!

But wait – There’s more!! As of Saturday 9th of July we will be adding a 10am Saturday class to the timetable! Three classes on a Sat! Yeaha!

Strength/Skill:

Bench Press 5-5-5-5-5

Wall Walks 3-3-3-3-3

Conditioning:

12min AMRAP
4 Deadlift 120/75
8 Pull-ups
12 Wall Ball 10/8

21 Jun 2016

Sean, For The Love Of Pizza – functional fitness in the kitchen!

Firstly, I’d just like to congratulate you all for embracing and completing 16.5: The 5km Run! This was a tough test of endurance, speed, muscular and mental stamina, and for some of you it was something that you have never done before or haven’t done in a long time. You should all be feeling a warm and fuzzy sense of achievement and pride, I am!

Today is the second last COW and we are testing how well you moove (cow joke!) in a medium duration conditioning piece armed with a medium load.

Welcome to the jungle of COW 16.6! WOOOOOO, I mean MOOOOOOOO!

It is 50 per cent weightlifting, 50 per cent gymnastics. Each round you will be faced with 30 reps utilizing an array of 4 different weightlifting movements and 30 reps utilizing one gymnastic movement. Yep, some of you probably guessed, there was no chance you would only have to face 15 burpees over the entire 7 COW tests.

This week’s Open WOD is brought to you by: For The Love Of Pizza! Owned and operated by Sean, a fellow Charger and maker of the best pizzas in Northcote!
A quick word from Sean: FOR THE LOVE OF PIZZA: Quality pizza on a thin, sour dough base with all ingredients prepared in house. With more than 10 different cheeses on the menu and ingredients rarely found in pizzerias like broccoli and potato we’re sure to cater to everybody’s tastes. Check out too our GLUTEN FREE base, truly the best in Melbourne. Many of our pizzas work brilliantly without cheese and with no dairy in the dough, VEGANS love us!! Come check us out at 493 High Street Northcote 9486 8886.

For The Love Of Pizza are providing pizza vouchers for some of this weeks lucky raffle winners! Who will they be? (We will also be ordering our pizzas from them at the Pizza & Movie Night on Friday night! Scroll back and check out Mondays post for more info and check out the menu on the noticeboard.)

See you in the gym!

Wednesday 22 June, 2016

COW 16.6

Rx:
14 Min AMRAP
3 Power Snatch 60/40
3 LOB Burpees
6 Overhead Squats 60/40
6 LOB Burpees
9 Front Rack Lunges 60/40
9 LOB Burpees
12 Back Squats 60/40
12 LOB Burpees

Intermediate:
14 Min AMRAP
3 Power Snatch 45/30
3 LOB Burpees
6 Front Squats 45/30
6 LOB Burpees
9 Front Rack Lunges 45/30
9 LOB Burpees
12 Back Squats 45/30
12 LOB Burpees

Scaled:
14 Min AMRAP
3 Hang Power Snatch 30/20
3 LOB Burpees
6 Front Squats 30/20
6 LOB Burpees
9 Front Rack Lunges 30/20
9 LOB Burpees
12 Back Squats 30/20
12 LOB Burpees

20 Jun 2016

Whenever you can, its good practice to do you own mobilising and warm ups before the class starts. Like Cross here 🙂

Strength/Skill:

Farmers Walks

Conditioning:

6 Rounds
10 Push us
15 Sit ups
20 DU