17 Jan 2017

Charge CrossFit Northcote Member Spotlight – Craig!

They call me… simply Craig

By day I am… I run a Process Instrument Engineering Business (sorry Ash, we don’t build guitars)

Age: I gave up counting after I ran out of fingers and toes.

How long have you been a Charger? Must be coming up on 2 years now.

Tell us about your first Charge CrossFit experience (ie first workout etc): Dave G gave me the heads up about Charge, and in his persuasive way managed to talk me into having a go. Dave stated “you JUST do some strength work and finish with a bit of running up the laneway” I can’t remember what the first workout was, but on the 3rd run up Helen St, Dave had a lot to answer for.

Any advice for someone thinking about joining Charge? Just manage to get yourself through the door the first time, that’s all it takes. Scale and enjoy. During a WOD, not only is the strength stuff a challenge, but it’s the mental game that puts me to the test, that’s when the encouragement from the coaches and your class mates pushes you through. I’m no sadist but its pretty awesome to see what you can achieve.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I’m about as flexible as a post, so to see my range of movement increase is unreal.

Favourite WOD/movement? Partner WODS are cool, share the pain, and 12 days of Xmas, I reckon it’s the confusion that makes it seem bearable. Anything that requires body weight seems to agree with me.

Least favourite WOD/movement? 15.5. Pretty sure my mental game was busted after the rower. Dead Bugs and Box Jumps (scar to prove it) are up there as well.

Favourite band/music to WOD to (or would like to WOD to)? The charge music is on the money, any inspiration during a WOD is a help. I’m a big Jam fan, and I grew up on a diet 80’s rock.

Favourite Clean eating/wholesome meal? If I’ve got to be honest, it’s a burger and a beer. Its all about balance!

Favourite movie/tv show/book/quote? Without doubt “The Big Lebowski”

Tell us something we may not know about you: Launched myself of an Olympic downhill ski jump ONCE.

What is your most special memory/ biggest achievement during your time at Charge? When all the stars align and I managed to complete my first and probably only RX WOD.

What are your future goals? To get a handle on what all the acronyms stand for.

 

Todays WOD

Sumo Deadlift
3-3-3-3-3

Then:

3 Rounds For Quality
Straddle complex 10,10,10
Hamstring curls 10 + 10 sec hold
Pistol Squats 10 e.s. 3 sec in bottom

02 Nov 2016

Hey team! Today we put the spotlight on Maddy! She has been with us for over two years. Two kids later and many MANY squats and burpees later, she is still Charging along strong!

Quick Note: With regards to the most recent Spotlights you may have noticed that I no longer create a named WOD in their honour. I loved creating those WODs, but the practice was getting in the way of the overall picture and aim of Charge programming: Balance, Health and Wellness and Longevity. It was getting super hard to fit in an orginal WOD that was both a representation of the athletes strengths and weaknesses whist also maintaining a well thought out, balanced and effective week/month/year of programming. I will be explaining more about our programming in an upcoming video. Stay tuned. – Ash

Read about Maddy below! -See you in the gym!

Charge CrossFit Northcote Member Spotlight!

They call me… Madeleine, Maddy, Mad

By day I am… Financial Manager at Nike

Age: 42

How long have you been a Charger? 2 years and 4 months.

Tell us about your first Charge CrossFit experience (ie first workout etc): I think it was a newbie program where I had to hang from the bar and raise my knees and I kept thinking my poor hands.

Any advice for someone thinking about joining Charge? Don’t do it, it’s addictive! Charge has a unique sense of community that is hard to find elsewhere and the Coaches are genuinely concerned about your fitness and technique.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I’m definitely stronger, have developed definition in my body and lost some weight.

Favourite WOD/movement? Partner WODs because they make me work harder. But I like burpees, box jumps and double unders.

Least favourite WOD/movement? Anything that requires hanging from the bar.

Favourite band/music to WOD to (or would like to WOD to)? Eye of the Tiger by Survivor will always get me going. What can I say I was a child of the 80s. But love anything with a good beat.

Favourite Clean eating/wholesome meal? Yoghurt with nut granola and coconut flakes and fruit.

Favourite movie/tv show/book/quote? At the moment, the Walking Dead, Homeland, House of Cards and Game of Thrones but my all time favourite is Mad Men.

Tell us something we may not know about you: I am a 1st Dan in Taekwondo and have my ACL scar is a constant reminder of my days in the dojang.

What is your most special memory/ biggest achievement during your time at Charge? Training 4 times a week with a 9 month and 2 ½ year old. Movement-wise, I would have to say doing a handstand because of my fear of falling on my head.

What are your future goals? To keep training regularly (baby steps J)

Todays programming: 
Find the heaviest 60 second DB Iron cross hold possible

Then:

5 Rounds
Row 500m
20 Burpees
Rest

20 Sep 2016

 

Charge CrossFit Northcote Member Spotlight – Sav!

They call me…Mum! Muum! Muuuum! (yelled out…loud!), Sav, Saverina, My Mum calls me Savvy

By day I am…A Fitness Instructor and Communications Coordinator at Reservoir Leisure Centre & Group Fitness Coordinator at Genesis Bundoora and Full-time Mum to Gabriel, my 10-year-old son.
I teach most styles of Group Fitness Classes e.g. BODYPUMP, RPM/Spin, Yoga/Pilates

How long have you been a Charger?
Almost 12 months – Joined end Sept 2015?

Tell us about your first Charge CrossFit experience (ie first workout etc):
I did a trial in December 2013 at Helen St. I didn’t puke, faint or die, and was completely hooked. It took me almost 2 years to accept that sleeping past 5am is overrated, so mentally and physically committed to attend the 6am sessions at Charge.

Any advice for someone thinking about starting CrossFit?
Don’t be influenced by some professionals in the health & fitness industry who have negative opinions about it!  There’s something for everyone, you will unlikely get injured if you listen to your body and scale as needed.  The support from all the people around you and the friends you make from all walks of life, and all parts of the world, is genuinely awesome…you don’t get that in a mainstream gym!

Favourite movement?
I swear I love Burpees and Thrusters…not joking!

Least favourite movement?
I love to hate Box Jumps; they scare me to death!  I don’t even need to jump up onto the box to get my heart rate up; I just need to look at it!

Favourite WOD?
The WOD we did on SUP Day at the beach (wish we lived closer to the beach for more beach WODs) and BACON, as it has a bit of everything!

Least favourite WOD?
My least favourite are the WODs that have movements I can’t do (Pull ups, TTB), but I do try to see the good in all WODs…I scale as needed, and then beat myself up when I realise I could’ve gone faster, lifted heavier, etc.

What would your perfect WOD look like?
21-15-9 (That equals 45? Right?) Thruster – Push Press – Front Squat with a short run (200m) in between each round.

Favourite band/music to WOD to (or would like to WOD to)?
I grew up in the 80’s…need I say more? All the hair metal groups!
If you ever workout close to me, I apologise now for my singing if a song I like comes on!

Favourite Clean eating/wholesome meal?
I’m vegetarian, but keep my eating as close to paleo as possible…The granola I make is probably my most compliant favourite!  Hit me up for the recipe…it rocks!

Favourite movie/tv show?
I like a good Aussie TV Series, I’m still to catch up on the whole last season of Offspring. In regards to movies, I like watching a good comedy…I think life is already too serious to watch anything too dramatic.

Tell us something we may not know about you:
In 1985, I was the youngest person to complete the Exercise to Music (Aerobics) Leaders Course and later completed what is now Cert 4 in Fitness.  For over 30 years, I’ve been instructing/coaching – now it’s my turn to be coached!
Also, I’m a patternmaker by trade…I would like my own clothing label one day…And work from home…somewhere near a beach…so I can SUP whenever I feel like it!

What is your most special memory/ biggest achievement during your time at Charge? Jumping on that goddamn wooden box!!!

Also, finishing #1 in Australia for 16.5 in my division (Masters 45-49/Scaled) in this year’s Open was pretty cool!

What are your future goals? I like the challenge and motivation that comes with participating in comps, whether they’re in-house, The Open or ones held locally.  I’ve entered a couple of beginner’s comps and have done ok, but I need to work on my weaknesses to do better in any future ones.  I don’t necessarily need to win, but I need to be able to meet the standards to feel a complete sense of achievement.

I have a ‘ME vs ME’ mentality…I continually aspire to be:

– the best possible version of myself (with lots of muscles)
– a role model for my son, he already does CF Kids and he can’t wait to join the Charge Teens
– an inspiration to the clients that continue to frequent my classes

For now, I’m going to take Ash’s advice and embrace my age (there are clues in the bio as to what it is). I want to keep functioning efficiently for many years to come.  My Mum is 81 and goes to gym every day – Her ‘get up and go’ attitude inspires me beyond words!

And…In the words of my very good friend and first CF coach, you all know him as Alan, ‘I want to be FIT FOR LIFE!’

 

Todays WOD:

Find Heavy 3 OHS from Ground

Then:

Cash in: 15 OH Squat 60/40
Then:
5 Rounds
6 HSPU
8 Russian KB Swings 32/24
Then:
Cash out: 15 OH Squat 60/40

05 Sep 2016

The legend of 6am, Carlo.

Today we bring back the Charge CrossFit Members Spotlight interviews, starting with the big man, the legend, one of the first Chargers, Carlo.

Charge CrossFit Northcote Member Spotlight!

They call me… Carlo or anything that gets my attention

By day I am… A handyman; general maintenance and minor renovations.

How long have you been a Charger? Over two years.  Can’t remember exactly. (Carlo, you joined a few weeks after we opened the doors of Charge CrossFit – July 2012! – Ash)

Tell us about your first Charge CrossFit experience (ie first workout etc): I can’t really remember my first session however I remember doing Fran in my third or fourth session which lasted in excess of 15 minutes.  Painful as it was I still loved it and I’m still here.

Any advice for someone thinking about starting CrossFit?Everything you’ve heard is true.  Each session is awesome, all the members are awesome, all the coaches are awesome and it will change your life.  Just get off your ass and do that first session…  It will not be your last.

Favourite movement? Dead lifts, Bench press, any clean and bar work is pretty awesome as well.

Least favourite movement? Double unders because I cannot seem to get them. Overhead squats and given the choice I could pass on snatches (although I’m warming to them)

Favourite WOD? 12 Days, Wood WOD, Eggs and Bacon, any good chipper and all the complexes.

Least favourite WOD? That one with the double unders.

What would your perfect WOD look like? Several barbell movements, some bar work, some rowing, high reps.

Favourite band/music to WOD to (or would like to WOD to)? The current array is pretty awesome.  I think nothing kicks a WOD off like that guitar at the start of Black Betty

Favourite wholesome/Paleo meal? A well cooked steak (bloody) and a huge pile of veggies.  Simple but Awesome.

Oh and bacon and eggs.

Can’t pass on a good burger.

Favourite movie/tv show? Anything with Aliens or Zombies or horror.  Don’t do much TV.

Tell us something we may not know about you: I’m an open book.  What you see is what you get.

What is your most special memory/ biggest achievement during your time at Charge? Getting bar MUs is up there and finally getting butterfly pullups. I think completing the WOD daily is a huge achievement in itself, which gives me massive satisfaction.

What are your future goals? Need to work on double unders, overhead squats and snatching. HSPUs could also get some attention. To complete all movements in the next open. 

Today’s WOD

30 Burpee Knees to Elbows
22 Clusters 65/45
26 Burpee Knees to Elbows
12 Clusters 65/45

 

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

17 May 2016

Ash D sums himself up perfectly (see below). He is awesome! Enough said, read his story below! Hope you enjoy your WOD Ash!

Wednesday 18 May, 2016

Charge CrossFit Northcote Member Spotlight! 

They call me…  Ash, The Real AD

By day I am…  Awesome / a design engineer in automotive.

How long have you been a Charger?  It’ll be 3 years when Charge turns 4.

Tell us about your first Charge CrossFit experience (ie first workout etc): I had just moved to Melbourne and, having had a while out of any regular training since emigrating, and having played team sports (mainly rugby) for as long as I can remember, I wanted to get my fitness up before considering joining a sports club.  As my regular walk to the High Street took me right past the old gym it seemed the obvious place to try.  I hadn’t really heard much about CrossFit but it seemed to have the kind of workouts and intensity I was used to doing at rugby so I gave it a go.  The first few sessions were hard but highly addictive – I was always buzzing when I got home – and my fitness improved really quickly.  It also feels like I’m part of a team – everyone is doing the same as you and will encourage you to smash out those reps.  I had intended to do it for only a few months but here I am 3 years later.

Any advice for someone thinking about starting CrossFit? Don’t be daunted by the videos of d*ckheads banging out deadlifts as quickly as possible, disregarding form, and trying to scale 20 weight plates in one jump for the sake of it (etc etc).  That’s not what it’s about at the decent gyms, of which this is one.  The team at Charge all know their stuff and will make sure you’re working within your means.  Everything can be scaled / personalized so if you’ve never visited a gym in your life or even have an injury that needs rehab, this lot will help you get fitter.

Favourite movement? Although I am currently rubbish at them, overhead squats give me a great sense of achievement – they feel like a culmination of many of the exercises you do at CrossFit.  Everything has to be ‘switched on’ to get them right.

Least favourite movement? DOUBLE-UNDERS!  I still can’t get them consistently.  I’ve probably managed about 15 unbroken a few times but then I get tired and it all goes to sh*t.

Favourite WOD? Can’t remember the names of them but I usually get the best buzz out of something with a combination of running, wall-balls and maybe even burpees.

Least favourite WOD? The ones with double-unders or anything with high reps where I have to lift my body-weight (press-ups, pull-ups etc) – I fatigue pretty quickly if I’m not using my legs!

What would your perfect WOD look like?  See Favourite WOD.

Favourite band/music to WOD to (or would like to WOD to)? When I go running I usually listen to melodic house which I can properly zone out to.  If not that then something like Guns n Roses will do.

Favourite Clean eating/wholesome meal?  Coconut Chana Saag – this dish happens to be vegan (I’m very much a meat and dairy eater) but it’s got a great combo of chick peas, tomatoes and kale, as well as a load of spices so it’s super tasty and it keeps in the fridge for a week.

Favourite movie/tv show? House of Cards, Better Call Saul, Inception.

Tell us something we may not know about you:

  1. Ironically I did a Head and Shoulders TV and magazine campaign about 10 years ago. I believe it even hit these shores.
  2. I was a designer on Lewis Hamilton’s first F1 Championship winning car when I worked at McLaren.
  3. I once got chatted up by Gandalf (yeah, the wizard).

What is your most special memory/ biggest achievement during your time at Charge? Breaking the record for the Helen Street run (at the old gym) and then breaking it again a few weeks later to go unchallenged before the gym moved.  Also getting onto the leader board for Back Squat and Deadlift.

What are your future goals? Double-unders has to be in there but RX Hand-stand Press-ups and Bar Muscle-ups are at the top of the list.

Charge CrossFit Northcote Member Spotlight WOD
“Ash D”
20 min AMRAP
100m Run, 14 US KB Swings 24/26, 7 Burpees + 1 Clean & Jerk 70/45
200m Run, 14 US KB Swings, 7 Burpees + 2 Clean & Jerk 70/45
300m Run, 14 US KB Swings, 7 Burpees + 3 Clean & Jerk 70/45
400m Run, 14 US KB Swings, 7 Burpees + 4 Clean & Jerk 70/45
500m Run, 14 US KB Swings, 7 Burpees + 5 Clean & Jerk 70/45
600m Run, 14 US KB Swings, 7 Burpees + 6 Clean & Jerk 70/45
700m Run, 14 US KB Swings, 7 Burpees + 7 Clean & Jerk 70/45
Continue adding 100m + 1 Clean & Jerk until time runs out!
The Burpees are KB Touching.

10 May 2016

Nicole is pictured above with her Trophy for winning the Scaled Female Division in the 2016 CrossFit Open this year. Read her story below!

Hope you enjoy your WOD Nicole!

Wednesday 11 May, 2016

Charge CrossFit Northcote Member Spotlight!

They call me…Nicole, Nic, Nickers.

By day I am…Assistant Director at a crèche and kindergarten.

How long have you been a Charger? Since Feb 2015.

Tell us about your first Charge CrossFit experience (ie first workout etc): I just remember it was friendly and I liked the variety in the workout.

Any advice for someone thinking about starting CrossFit? Give it a go, you’ll be surprised how much you like it.

Favourite movement? No real favourites.

Least favourite movement? Rowing & Burpees.

Favourite WOD? Most memorable because it was hard 10-1 bear complex wad think it was coach Elisa’s goodbye WOD.

Least favourite WOD? Anything with rowing.

What would your perfect WOD look like? Something that focused more on cardio and endurance.

Favourite band/music to WOD to (or would like to WOD to)? Music that has a good beat.

Favourite Clean eating/wholesome meal? Is coke and chocolate classified as clean eating?

Favourite movie/tv show? Game of Thrones bring on season 6!

Tell us something we may not know about you: In a previous life I was a truck driver. I ran the great wall marathon in Beijing  a couple of years ago which was lots of fun and lots of steps..

What is your most special memory/ biggest achievement during your time at Charge? Getting strict pull ups.

What are your future goals? Kipping and becoming consistent in my double unders.

Charge CrossFit Northcote Member Spotlight WOD
“Nicole Young”
5 Rounds
Run 200m
20 Pull-ups
Run 200m
20 Push ups
Run 200m
20 Sit ups
Run 200m
20 Squats

02 May 2016

Tuesday 3 May, 2016

This week the spotlight is on Will Rigney! The Big Rig! Ex Rugby player, all round nice guy and strong Mothereffa!

Hope you enjoy your WOD Will!

Read his story below!

Charge CrossFit Northcote Member Spotlight!

They call me…The Rig or The Big Rig (this is a play on my surname not a reflection on my physique so much).

By day I am…A boring office worker with The Bendigo Bank.

How long have you been a Charger? Has to be well over 2 years now. (It’s been 2.5 years Will!)

Tell us about your first Charge CrossFit experience (ie first workout etc): It was actually at another Box and I wasn’t sure CrossFit was for me and it was a workout which was a 500m row, 40 squats, 30 sit ups, 20 push ups and 10 pull ups.  I think by the time I got to the pull-ups I needed about 3 bands to help and is still the closest I’ve come to a spew via CrossFit.  After an hour or 2 to recover, I realized it was the best decision I ever made.

Any advice for someone thinking about starting CrossFit? Don’t be intimidated and just have a go.  There is a level for everyone and although it never really gets easier, finding your level and knowing what to do to better that, does get easier.  Also advice that was given to me by a wise bearded gym owner “it’s about fitness for life” so think long term.

Favourite movement? Competing Rx in the CLAB in house comp last year.  I think I finished about 17th out of 18 but I was still proud I was able to complete the WOD’s and plan to have another crack this year.  Watch out Josh!

Least favourite movement? Would have to say ‘least 2 favourite moments’ and both involve 30” box jumps.  If you want to know more, just take a sneak peek at my shins sometime, the story tells itself!  Padded Boxes for these leads legs from now on!!

Favourite WOD? I was very happy with the Clean Ladder in the CLAB Comp. That was right up my alley.

Least favourite WOD? Anything with where the 30” box jump is required I’d have to say.

What would your perfect WOD look like? Well it would have some Oly Lifting in it, maybe deadlifts and I’d even be OK with Wall balls. Or just a pure Bench WOD!!

Favourite band/music to WOD to (or would like to WOD to)? Anything, just play it loud!

Favourite Clean eating/wholesome meal? I could be here a while if I put down everything I have thought of that could be listed but for pure versatility and no matter how many times I have it, I’m happy to have it – I just can’t go past some good old Bacon and Eggs (home laid eggs of course).

Favourite movie/tv show? I might been known to geek out over Star Wars and The Walking Dead from time to time.

Tell us something we may not know about you: I’m an ex-rugby player, maybe not a massive secret but I did get to play on the MCG once.  Playing a curtain raiser to a Wallabies v New Zealand Rugby Test Match once upon a time when I was much, much, much younger.

What is your most special memory/ biggest achievement during your time at Charge? When I did a combined total for deadlift, bench press and squat that got me into the ‘1000 pound club’, take that Wolverine!!

What are your future goals? I’m unhappy with where my pull ups are at the moment so I will say getting back to and beating my PB of 14 pull ups also would like to be able to string at least 5 CTB pull ups together.  Also running a half marathon in October has been flagged recently so that is something I’m wanting to do this year too.

Strength/Skill:
Bench 3,3,3,3,3,3,3
Power Clean 3,3,3,3,3,3,3
Build up to a heavy 3 over the 7 sets

Conditioning:
Charge CrossFit Northcote Member Spotlight WOD
“Will Rigney! AKA The Big Rig!!”
1-2-3-4-5-4-3-2-1
Bench Press 80/50
Power Clean 80/50

Two bars will be used in this WOD.
There will be a 12 min cut off.

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

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

17 Apr 2016

Monday 18 April, 2016

Hey guys! This week’s spotlight is on Cilla! Read her story below!

P.S. Cilla, we have granted many of your “WOD wishes”, how nice are we!!! Enjoy 🙂

P.P.S. This week is testing week! Next week is the new cycle!!

An overview of this week:
Today we have Back Squat 1RM & Cillas WOD!
Tues = Bench Press 1RM
Wed = Hang Clean & Jerk 1RM
Thurs = Kettlebell & Core fun!
Fri = Hang Snatch 1RM
Sat =Front Squat 1RM
Next Monday is ANZAC day Public Holiday – we are closed

Charge CrossFit Northcote Member Spotlight!

They call me…Cilla. There is only one Cilla. No nickname necessary.

By day I am…A medical doctor. I am a specialist in geriatrics (old people) and obesity medicine. I work in public hospitals, private practice and in research.

How long have you been a Charger? 14 months in April.

Tell us about your first Charge CrossFit experience (ie first workout etc): I was a bit scared, as Crossfit gets a bad rap regarding injury risk on the interwebs. I had a chat with Ash, and outlined some niggles I had. He was very helpful. I did a Newb WOD with Tom and loved it. Only thing I remember about my first “proper” session was the big ripped dude with hair like a dunny brush coming up to shake my hand (Luke).

Any advice for someone thinking about starting CrossFit? Check yourself before you wreck yourself.
If in doubt – ask.
Seriously though, it is the best fitness thing I’ve ever done, so I would recommend it to anyone, whether they ask me about it or not 😀

Favourite movement? Strict press, bench press, C&J. Don’t mind a thruster or three and happy to run even with a sandbag on my shoulders. I am getting better at snatch and squats, despite some initial difficulties.

Least favourite movement? My body doesn’t like doing the same movement more than about 20 times. It tends to bring out niggles.
My fear of box jumps is legendary.

Favourite WOD? Bacon, Eggs, Eva.

Least favourite WOD? Fitness 101

What would your perfect WOD look like? It would be longer – I find the shorter workouts more brutal. Probably an AMRAP rather than a chipper. No more than 20 of any one movement (10 burpees)

Favourite band/music to WOD to (or would like to WOD to)? I enjoy all of the music, and have developed a fondness for Rage Against the Machine. I love a bit of old-skool hip hop and enjoy Tom and Luke’s Triple J playlists in the mornings.

Favourite wholesome/Clean eating meal? Spaghetti Carbonara!!! Na. I love a chicken curry with cauliflower rice

Favourite movie/tv show? A good old Netflix and chill. Orange is the New Black. House of Cards. That Frank Underwood is diabolical.

Tell us something we may not know about you: My name is not short for Priscilla. I was named after Cilla Black, the singer from the 60s, by my English father. I also have a British Passport, and it is awesome.

What is your most special memory/ biggest achievementduring your time at Charge? Retesting Bacon after Recharge last year. I took 2:22 off my time. That was the most proud I have been of myself during CrossFit. Doing the 2016 open, even though I came dead last, was something I was proud of, and I loved the support of all the other Chargers. Oh yeah, I did a headstand recently, too.

What are your future goals? Box jump. Double unders. Handstands. World domination!

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

Exposure 8/8

Conditioning:
Charge CrossFit Northcote Member Spotlight WOD :
“Cilla”
20 min AMRAP
10 LOB Burpees
20 Thrusters 42.5/30
10 LOB Burpees
20 Sit ups
200m Run