31 Oct 2016

Important note: 
Today is the Melbourne Cup Public Holiday. We are open for 2 classes only: 8am & 9am.

Melbourne Cup Chipper!
35 Toes to Bar
45 US KB Swings 24/16
55 Push Press 60/40
45 US KB Swings
35 Toes to Bar

30 Oct 2016

Important note: 
Tomorrow is the Melbourne Cup Public Holiday. We are open for 2 classes only: 8am & 9am.
Tonight, all classes are running as normal.

Today’s programming: Double WOD!

“Annie”
50-40-30-20-10
Double Unders
Situps

Rest 3 min

“Karen-ish”
10-20-30-40-50
Wall Balls 9/7
Run 200m

This Saturday is our November WODfest BBQ day – only one class at 9am! Put your name on the board if you can make it!

28 Oct 2016

Hero WOD Saturday
“Abbate”
Run 1 mile
21 Clean and Jerks 61/42.5
Run 800 meters
21 Clean and Jerks 61/42.5
Run 1 mile

Important note: 
Melbourne Cup Public Holiday opening times.
Tuesday 1st November. 2 classes: 8am & 9am only.

Next Saturday is our November WODfest BBQ day – only one class at 9am! Put your name on the board if you can make it!

27 Oct 2016

Bench Press 5RM
Bentover Rows (Supinated) 5RM

Then

For quality (NFT)
4 Rounds
5 Skin the cats
10 e.s. HBR (w/ 10 sec hold last rep)

26 Oct 2016

And the winners of Recharge 2016 are……

Sav and Jason! Congratulations!

Sav took out the of best combination of daily points and most centimeters lost followed closely by Maddie and Jason.

Jason took out the best combination of daily points and improvement in the ‘Spring’ WOD followed by Sav and Josh (who smashed his time by a massive 4:26!!!).

Congratulations and thank-you to all who took on the Recharge challenge. We hope that the Recharge has helped to make some positive changes to your daily habits that you can continue with on your quest for fitness and optimal health.

Finishing Rechargers lost a total of 116.5cm from their hips and waists combined and shaved of an average of 1 minute 54 seconds from their ‘Spring’WOD times. Freaking awesome!

Today’s WOD:

Find a heavy 4 rep Front rack Step up (2 reps e.s.)

Then:

8 min AMRAP
6 Front Rack Lunges 60/40
12 Deadlifts

25 Oct 2016

Find your max length broad jump

Then:

15 Rounds
9 Lateral Barbell Jumps
7 Push-ups
5 Front Squats 35/20

24 Oct 2016

Everyone wanted the Nut bar recipe from Maree (my Mum!) after the last BBQ day. Here it finally is!

(from Mum) I made these bars for the BBQ we had recently and they are so easy.  I prefer to use activated nuts which is the act of soaking the nuts and then dehydrating.  I double the mixture below and normally use almonds, walnuts, pepitas and sunflower seeds.  I have also made a few other alterations at times: Adding activated buckwheat kernels and changing the honey for rice malt syrup (as no fructose).

When doubling the ingredients, only add 1 cup of fruit, usually dried incaberries, etc as you don’t need the 2 cups of dried fruit. Enjoy!

NUT BARS RECIPE (by Pete Evans)
155g (1 cup) almonds, activated if possible
100g (1 cup) pecans, activated
100g (1 cup) walnuts, activated
55g (1/2 cup) almond meal
30g (1/2 cup) shredded  coconut
125ml (1/2 cup) coconut oil
120g (1/2 cup) almond butter
¼ cup honey or rice malt syrup
½ tspn vanilla essence
¼ tspn sea salt
110g (1 cup) dried blueberries, goji or whatever

Preheat oven to 160C.  Line a deep baking tray with baking paper.  Place almonds, pecans and walnuts on tray and toast for 5 minutes, or until golden brown.  Allow to cool.  If using activated nuts, omit this stage as it is already part of the activated process.

Transfer nuts to a food processor and pulse 4-5 times until coarsely ground.  I like a coarse consistency as it adds a great texture.

Place nuts in a large bowl, then stir through the almond meal, coconut and fruit.

Melt coconut oil and almond butter in a small saucepan over medium-low heat.  Add the honey, vanilla and salt and mix well.  Pour into the dry ingredients and mix well until combined.

Spoon mixture onto prepared lined tray and smooth out using palette knife, spoon or spatula.  Refrigerate 1-2 hours.  Once set, cut into even-size bars and store in fridge upto a week.

Today’s programming:

Find a heavy 3 rep Power Snatch

Then:

3 Power Snatch 60/40
Run the Beaver loop
5 Power Snatch
Run 400m
7 Power Snatch
Run the Beaver loop
9 Power Snatch
Run 400m

23 Oct 2016

Hey team!

Hope you had a great weekend!

Here are a few quick notes to keep you all informed:

WODFEST Saturday November 5th
Did you know that we have a WODfest 9am Saturday 5th November? On this special day we all train together then we all eat and chill together. It is a great chance to welcome new members into the tribe and simply hang out! On this day we will only be running one class (9am), but rest assured it will be special! We want as many of you as possible to attend. Put your name on the board ($10 cash for food on the day). Get on it – (we need to organise the food)!

Welcome Coach Alan!
We would like to officially welcome Alan Gomez to the Charge CrossFit coaching team!
Alan has been a Charge member for close to 3 years now and we are seriously excited to now have him on our our coaching team. Starting this week he will be joining Ed on Friday mornings to keep you Charge early birds in check 🙂
Alan has a wealth of professional experience with both his own training and training others. He has been a personal trainer since 1996 “when people were still wearing leotards to the gym!”,  he tells us, and has a comprehensive list of qualifications in the area of fitness. You can read more about Alan’s training experience and other secrets in his Member Spotlight interview here.

Also, we are expanding our team!
We are still on the hunt for another awesome and experienced CrossFit coach to join our team. The call has gone out, we will keep you posted.

Melbourne Cup Public Holiday opening times.
Tuesday 1st November. 2 classes: 8am & 9am only.

New Rower! 
Yes, we added a new rower to our arsenal. Get excited!

‘Spring’ the re-test
Last Friday was such a great day! So many of you beat your previous score from 6 weeks prior and some quite substantially!
The two fastest Rx times came from two of our Rechargers!
Nihary 11:40
Eduardo 12:23
A few other honorable mentions would be: Josh W knocking 4 mins 25 secs off his last effort, Jason a 3:45 reduction, Pip took off 3 mins!
Great work everyone! We witnessed the fitness!

And to today’s programming:

3 Part 3 Peep Team day!
In a group of 3:
15 mins to find a team 2RM Front Squat

Then:

15 mins to find a team 3RM Hang Power Clean

Then:

15 mins for team to row Max calories

21 Oct 2016

Hero WOD Saturday
“ZIMMERMAN”
25 min AMRAP
11 Pull-ups
2 Deadlifts 130/90
10 Handstand Push-ups

20 Oct 2016

Today we Re-test! After the 6pm class tonight we will be heading out for a feed at Ribs and Burgers in Northcote. Everyone is welcome to join. Meet at the gym at 7pm or Ribs and Burgers at 7:15pm.

ReCHARGE WOD!
“Spring!”
50 Rounds
1 Burpee
2 US KB Swings 24/16
3 Sit ups
Last held 9 Sep 2016