18 Sep 2015


Some CLAB 2015 happenings. Cross, Chris F & Matty R!

Day 30: CCF Pull-up program.
RTP: Retest max reps with band used at start of program after trying a BW!
GP: Retest max UB Strict reps
PA: Retest max UB Strict reps
Ninja: Retest max UB Strict reps

400m run
15 Burpees
15 Push Press 52.5/35
400m run
15 Burpees
15 Push Jerks
400m run
15 Burpees
15 Split jerks
Note: Movements must be completed as written. Push Press, Push Jerk, Split Jerk.

17 Sep 2015

Kale Rowing at CLAB

Open Workout 15.1
15 TTB
10 Deadlifts 52.5/35
5 Power Snatch 52.5/35

15 Hanging Knee Raises
10 Deadlifts 40/25
5 Power Snatch 40/25

Then straight into:
6 minutes to establish
a 1RM Clean and Jerk!

16 Sep 2015

Today can be thought of as a rest day. If you have gone hard over the last three days, take a recovery day and come in to the Mobility Class tonight at 7pm.
If you missed a day this week you can do it today 🙂
….We are retesting 15.1 Tomorrow!!


Spend 20 min working a weakness.


3 rounds:
Row 800m + Run the beaver.

15 Sep 2015

Brendan & myself trying out a new wheelbarrow partner row combo – stay tuned!

Bren is such a happy go lucky guy, he is awesome to have around the gym. (You may notice he also loves a bit of sarcasm too!).  He pushes really hard and leaves nothing on the table. In the 2015 CLAB he finished in the top 8 also! Along with his wife Megs they have many culinary business ventures including a brand new restaurant located in Richmond  called “Frankie Says” (opening this weekend!), Hoy Pinoy, The Meatball Company, The Melt Shop and Café Italia! You should check them out. Yummy and mostly “non paleo” (With some great Paleo options though) awesome food!

Enjoy your WOD Bren, it’s not a long chipper…but I think you’ll still like it!

Charge CrossFit Member Spotlight!

They call me… Bren, Brendo, Di**head (depends on who you’re talking to I guess).

By day I am… working too many hours along side my wifey trying to feed people across the country in a variety of different forms.

How long have you been a Charger? 2 years, 3 weeks & 4 days… roughly.

Tell us about your first Charge CrossFit experience (ie first workout etc): There was this really annoying chick in the class who just seemed to know everything, Ash (politely) put her in her place. Moral of this story is; I laughed and came back 2 days later, she didn’t!

Any advice for someone thinking about starting CrossFit? Enjoy the pain!!

Favourite movement? Squatting, Cleaning & Jerking, I’m a bit partial to a jog and kettlebell too.

Least favourite movement? Bench and Handstand push ups, but we’re working on that

Favourite WOD? 12 days of Xmas like most people. I also really enjoyed the chipper in 2014 charge like a bull comp: DU, WB, TTB, KB, HSPU, MU.

Least favourite WOD? 14.3… deadlifts and box jumps. I couldn’t walk for weeks (ok maybe just days).

What would your perfect WOD look like? An enjoyably longer chipper that looked like; A jog buy in, a couple of lazy KB swings, a casual pull up or two, relaxing wall balls and a few lifts of a metal bar. Then a coffee cash out!

Favourite wholesome/Paleo meal? PIG… that is all.

Favourite movie/tv show? Suits, Entourage, how I met your mother and a bit of law and order.

Tell us something we may not know about you: I swam competitively at national level and have run a marathon (I was much, much lighter then!) oh and I was told growing up to NEVER get a tattoo- yeah I don’t always listen to advice.

What is your most special memory/ biggest achievement during your time at Charge? Badgering Megs enough to get her to become a charger too, it only took me 6 months.

What are your future goals? Finally master HSPU, ring MU, 110kg Clean and Jerk and relearn how to run for a decent distance (I may need to lose a couple of kilos)

Supinated BB Bent over Rows 5 x 8

Day 29: CCF Pull-up program.
All levels:  RASP Pull-up rest day

“CCF Member spotlight WOD – “Bren”
Thrusters 50/35
CTB Pull-ups
DU x 2

14 Sep 2015

Powerlifting Total
20 mins to find your Back Squat 1RM
15 mins to find your Bench Press 1RM
20 mins to find your Deadlift 1RM
Your score will be the sum of your best squat, bench and deadlift. eg. all 1RMs added together to get a total amount of kilos!

Keep in mind that you will not necessarily set a new PR for each lift to get your total. There is a strict time limit for each lift. You will need to come prepared. Remember it is the total KG across all three lifts not just one.

After warming up each lift you will have a maximum of three heavy attempts at each lift.  Your first attempt should be a guaranteed lift to get on the board. (90% or 95%) The second lift should be a challenging lift but with high percentage chance of making it.  Third attempt is go for gold!

By following the percentages below you will have about 4-5 warmup sets before your first attempt at Back Squat, 4-5 warmup sets for Bench Press, and 4-5% warmup sets for the Deadlift.  Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 20 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95% (1st lift?)

Warmup schedule for Bench Press:-
3 x 50%
2 x 70%
1 x 80%
1 x 90%

Warmup schedule for Deadlift:-
3 x 50%
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers and do the math before you come to the session 🙂

If you want to get your cardio on grab a partner and complete Engine club after the session 🙂

Engine Club:
Grab a partner
2 Rounds
Partner 1  Rows 500m
Partner 2 Rows 500m
P1: Row 300m
P2: Row 300m
P1: Row 100m
P2: Row 100m


13 Sep 2015

We need your Help!
We have an awesome new Website and now we need your awesome testimonials to make it even…Awesom…er!!
Please either email us a testimonial or review us on Facebook or Google.
We really appreciate your help!

For example: Include why you love Charge so much!
Community, expert coaches, fun, awesome beards etc
How CCF has helped you.


15 mins to find your Strict Press 1RM

Day 28: CCF Pull-up program.
All levels:  RASP Pull-up rest day

Partner WOD
Sync Burpees
High Ten Partner Sit ups 9/7

11 Sep 2015

Josh B! (Hippy Stylin’)

Hey guys! The next BBQ WODfest day is going to be 9am Sat 26th of Sep! Book in on Mindbody! It will cost $10 cash on the day – we need to know numbers so we can get enough food! Plus! This WODfest will be extra special as we are going to have our second “Ted” talk by our very own Dr Nick Gentile! This will be happening once the food has been served. Will be a great day – be part of it!

Day 27: CCF Pull-up program.
RTP: 3 x 5-8 Banded Pull-ups + 6 Slow Negatives.
GP: 27 Kipping Pull-ups
PA: 3 x 5 Weighted Strict Pull-ups – If you were successful add 1.25-2.5kg weight to last week.
Ninja: 3 x 5 Weighted Strict Pull-ups – If you were successful add 1.25-2.5kg weight to last week.

20 min AMRAP
Run 400m
10 CTB Pull-ups
10 Burpees


20 min AMRAP
Run 400m
7 MU (Ring or Bar)

10 Sep 2015

The Charge!

Hey guys…I thought I’d take a quick moment to share with you my other passion besides CrossFit, being an awesome Dad to Klex (my Dawg) & quite possibly being Husband of the year (Yes! I put the bins out last night!). Music! Particularly my band called…. THE CHARGE! This is our latest Film clip. It also features many other Chargers: Harry, Jools, Renee, Coach Elisa, Lisa, Brod & The Duncan! Check it out and you would really be helping us out if you shared it and helped spread the word. Thank you!

Also, our second album comes out next week on iTunes etc! YEAH!

And yes…Today is backwards day!

CrossFit Benchmark
150 Wall balls 9/7


20 mins to work on a weakness.

09 Sep 2015

Don’t be scared by the above photo – it is going to be awesome!

Remember tonight at 7pm is our first Mobility class! We want you there! Feel free to come to two sessions tonight if your schedule permits! (Yes, Barbell will also be running at the sane time:)

Bench Press 1 x 5 @ 60%,65%, 70% (Deload week)

10 min AMRAP
10 Push ups
10 Hollow Rocks
10 Russian KB Swings 32/24

08 Sep 2015

Rich and his trademark grin! Rich is one of the most laid back and down to earth people I have ever met. I love it! Plus, I absolutely love his answer to this question: “Any advice for someone thinking about starting CrossFit?” Start!

I love it. Enough said, enjoy your WOD Rich!

Charge CrossFit Member Spotlight!

They call me… Richard Martin or just Rich.

By day I am… Chiropractor at Martin and Coupe Chiropractic.

How long have you been a Charger? I started the week before Christmas 2012 (so a bit over 2 and a half years). Strange week to start but I didn’t want to be seen as a New Years Resolution starter.

Tell us about your first Charge CrossFit experience (i.e. first workout etc): No clear memory of it, just thought it was a welcoming place to someone who hadn’t lifted a weight, ever. Nice people mostly.

Any advice for someone thinking about starting CrossFit? Start!

Favourite movement? Probably the OHS but I’ve struggled a bit with all the heavy lifting lately 🙁

Least favourite movement? I’ve kinda started to like it but the deadlift is still my least good movement (and that’s really saying something). I can probably overhead squat more.

Favourite WOD? I honestly don’t recall any of them. A defence mechanism perhaps. I guess I like a chipper more than AMRAP’s, rounds, tabata’s and the like.

Least favourite WOD? See above.

What would your perfect WOD look like? I don’t mind a run. Maybe some lifts. Some pull-ups? I don’t know!

 Favourite wholesome/Paleo meal? I was a pasta fiend for years so zucchini ‘pasta’ helps keep that in check.

 Favourite movie/tv show? All the good HBO series. Richard Linklater, Cohen Brothers and Woody Allen films.

Tell us something we may not know about you: Some people may not know I have five young kids. For the others, I was the singer in a Cure cover band back in the day (1993-4). We were awesome. It fell apart when ‘creative differences’ had half of us want to add Nick Cave songs and the other half being Cure purists. Oh to have those sort of problems again.

What is your most special memory/ biggest achievement during your time at Charge? Just consistently exercising for the first time in my life is the biggest thing. That’s a credit to Charge! Otherwise, the first squat club I really loved, I was briefly on the board for front squatting! Also Open WOD 14.5 (heaps of thrusters and burpee’s over bar). I remember thinking that that was probably my greatest exercising achievement in my life (probably still is).

What are your future goals?   To be better at 50 than I am at 40. Eventually a muscle-up wouldn’t hurt either (though that campaign should start with losing 10 kilos).

Deadlift 1 x 5 @ 60%,65%, 70% (Deload week)

“CCF Member spotlight WOD – “Rich”
OHS 42.5/30
CTB Pull-ups