07 Apr 2015

Today I bring to you the man some call Damien Franz Joseph Simonetti, who many call Damo and I call…Omad. I reckon DFJ would be a sweet nickname also..?

I still remember that first day Damien came in, he was so eager to learn and push forward he did two sessions in a row! That eagerness certainly hasn’t diminished. He even turned up last week after only two hours sleep and nursing a hangover! (Although after the warm-up he smartly called it stumps! Squat Snatch’s and hangovers are not very compatible!). He loves a challenge and hates anything he cannot do. If I ever see Damo even slightly struggle with a movement, I know I will always see him bright and early before the 6am session working on it. It is a very commendable trait! He recently set a new benchmark for himself and got his first Ring Muscle-up (quite easily)…Then proceeded to do two rounds of them in Open Workout 15.3 to amass 14 reps of Ring MU’s on the first day he accomplished that feat! It was impressive to watch! Keep up the good work Omad – Of course you will enjoy your WOD!

Charge CrossFit Member Spotlight!

They call me… Damo / Omad / Damien Franz Joseph Simonetti (not so much the last one).

By day I am… NOT Batman. By night, well…

How long have you been a Charger? Just over a year and not long enough! Big thanks to Chris F for introducing me.

Tell us about your first Charge CrossFit experience: I rock up for the intro/newb session sometime in early 2014, few others also there for that session, and there is this intense bearded fellow with impressive tattoos, says his name is Ash. He lays it all out for us, “what is CrossFit”, “our past fitness experience”, “these are the movements we’ll be doing for the newb workout”. I finish up the workout and tell Ash I want to do the full 10am class next. He tells me I have to join, and I say, of course. I later found out Ash simply wanted me to commit. I’ve never looked back. Cheers bud!

Any advice for someone thinking about starting CrossFit? The story above is told on purpose. It is a great example of what CrossFit is about: committing to fitness and learning the skills required for countless enjoyable movements/workouts. CrossFit is fun, the people are supportive and the workouts are intense. But, take it at your own pace. Ash and the crew will provide you with what you need (the technique, the guidance) to achieve what YOU want to, and the Chargers will motivate you to keep going. And remember, the most important part of getting the results you want in CrossFit (or in any fitness) is eating healthy (broad term, I know) and the right amount.

Favourite movement? Squat snatch (when I nail it).

Least favourite movement? Omad dislikes running… I’m pretty sure cavemen didn’t run.

Favourite WOD? The CCF Twelve Days of XMAS (in July), nah, December too :).

Least favourite WOD? I’ll know it when I finish it.

What would your perfect WOD look like? Pull up bar, snatch and DU.

Favourite wholesome/Paleo meal? Ash Smash! Yeah!

Favourite movie/tv show? The Big Lebowski / The Wire (both brilliant).

Tell us something we may not know about you: I was a soprano in the National Boys Choir as a kid. I’d take requests, but, you know, my voice has broken.

What is your most special memory/biggest achievement during your time at Charge? Finishing well above my expectations in the 2014 Charge in-house comp. Also the Partner comp with Alice, Josh and Tracey representing Charge was awesome.

What are your future goals? Hitting ring MU, pistol squats and improving split jerk and snatch technique. Also, more comps! Also, massive thank you to Josh V, Luke, Tommi, Eilsa and Renee (and of course Ash) for guiding me through the tricky movements (snatch, pull-up bar work in general). You’ve helped me achieve many goals and set me up to achieve future ones.

Find max Complex:
1 High Hang Power Snatch
1 Low Hang Power Snatch
1 Power Snatch

Athlete Spotlight WOD
“The Damo”
3 Rounds
7 Power Snatch 52.5/37.5
14 Thrusters
21 -15-9 CTB Pull-ups
Notes: Pull-ups decrease each round. Snatch & Thrusters do not.
Due to the fact that Damo is such a Gentleman, there will be no dumping of bars throughout this WOD.
If you are not strong enough to control your reps, then it is too heavy for you.

Engine Club:
Run the STG loop x 2

Cobra Extras:
GHD Plank (Facing down)
5 Rounds 45 sec on
30 sec rest

06 Apr 2015

Today we begin our linear Back Squat Program, Every Tuesday you will add 2.5kg to your Back squat and 1.25kg to your OHS in turn.
Do not start today with a maximal 5 rep Back Squat. You should be able to confidently move the weight every rep across the three sets. If you are grinding it out – lower the weight. For the percentage minded go no higher than 60-70% of your 1RM.
The Overhead Squats are not meant to be really heavy. We simply want to grease the groove and hit these more regularly. Plus, if you don’t have an OHS as yet, this will be dedicated time in order to work towards one. Today, The Squat like a Bull program begins!!

As I mentioned last week, as part of this cycle, we will be squatting twice per week. (Tuesdays and Fridays) Whilst it is optimal to do every session each week, life can sometimes get in the way – don’t stress, you can either complete your sets as extra work (Always ask a coach if this is possible) or simply continue on the next week. The days are staying static because I was hoping that with most peoples varied schedules that you will at least squat once a week over the two days.

Keep in mind, if you are reading this and thinking…Squatting sucks! I’m not coming Tuesday and Fridays!…..Sit down and think for a second…If you don’t like Squatting that simply means you have not done enough of it! Easy fix! Make sure you come on Tuesday and Fridays! And if you love squatting…well.. We’ll be seeing you on Tuesday and Fridays! Squatting is an important life skill and can help make you better at many other movements.

Back Squat 3 x 5 (Same weight across all sets)
Overhead Squat – Max UB reps at 50% of today’s Back Squat weight.
(Make sure you take note of this. It is a benchmark to be retested)

4 min AMRAP
Burpee Over Box jumps w/ touch


50 KB Russian Twists

Engine Club:
Row 8 mins for max Calories
Every minute has a buy in of 3 Rower jumping burpees.

Cobra Extras:
Split Jerk 7 x 2. Focus on Footwork and form over weight.

05 Apr 2015

IMPORTANT NOTE: Today we are closed (Easter Monday!) Use this time to rest and recuperate. A new cycle starts tomorrow and it is going to be awesome! Recovery and rest is as important as working out.

03 Apr 2015

IMPORTANT NOTE: Today we are open as normal, but we are not open on Easter Monday. Use this time to rest and recuperate. A new cycle starts after this testing week and it is going to be awesome! Recovery and rest is as important as working out.

Today you will earn your Easter eggs….We are bringing to you the third installment in our EGB series…Easter Gone Bad III!!!

Bench Press 1RM

“Easter Gone Bad 3”
3 Rounds
1 min: Wall Balls 9/7
1 min: Burpees
1 min Strict Pull-ups
1 min DU
1 min: Power Snatch 42.5/30
1 min rest

02 Apr 2015

IMPORTANT NOTE: We are not open on Today and Easter Monday but we are open on all sessions on Easter Saturday! 8am, 9am & Cobra.. Use this time to rest and recuperate. A new cycle starts after this testing week and it is going to be awesome! Recovery and rest is as important as working out.

See you all Saturday!

01 Apr 2015

IMPORTANT NOTE: We are not open on Good Friday (Tomorrow) and Easter Monday but we are open on all sessions on Easter Saturday! 8am, 9am & Cobra.. Use this time to rest and recuperate. A new cycle starts after this testing week and it is going to be awesome! Recovery and rest is as important as working out.

Today we are repeating a WOD from the 2013 Charge like a Bull in house comp. Enjoy!

Hang Squat Clean & Jerk 1RM

Charge Like a Bull in House Comp 2013  WOD 2:
8 min AMRAP
6 Hang Squat Clean & Jerks 40/25
6 Pull-ups
6 Hang Squat Clean & Jerks 50/30
6 Pull-ups
6 Hang Squat Clean & Jerks 60/35
6 Pull-ups
6 Hang Squat Clean & Jerks 70/40
6 Pull-ups
6 Hang Squat Clean & Jerks 80/45
6 Pull-ups
Then repeat the last round until time ends.
Score = Total reps.

Last held 2nd of April 2014 & 6th of July 2013.

Athletes will start facing the opposite direction of their bars.
Athletes must change their own plates and use the correct combinations with collars used.
You cannot perform a full clean when taken from the ground. Each time you take the bar from the ground you must perform a Deadlift to full extension before a hang clean with a full squat can be performed.
If you perform a hang power clean you will then need to perform a full squat.
A Jerk refers to any shoulder to overhead movement. Ie: strict press, push press, push jerk, split jerk.
You cannot perform a thruster.
Pull-ups = extended arms in start position and chin clearly over bar in top position.
Important: There will be a tiebreak time that needs to be noted for each completed round performed. (time after competing each set of 6 pull-ups).

Set up:
Clock to count up (not down). Making it easier for tiebreak.

Plates needed:
Women: 15kg bar + 2 x 2.5kg, 2 x 5kg, 2 x 10kg
25kg = 2 x 5
30kg = 2 x 5 + 2 x 2.5
35kg = 2 x 10
40kg = 2 x 10 + 2 x 2.5
45kg = 2 x 10 + 2 x 5
Boxes set up against wall for each pull-up position.

Plates needed:
Men: 20kg bar + 2 x 5kg, 2 x 10kg, 2 x 20kg
40kg = 2 x 10
50kg = 2 x 10 + 2 x 5
60kg = 2 x 20
70kg = 2 x 20 + 2 x 5
80kg = 2 x 20 + 2 x 10