19 May 2016

CLAB last year!

Friday 20 May, 2016

Strength/Skill:
Hatch Squat Week 4 Day 2

or

Front Squat 7-7-7-7

plus

Weighted Dips 6-6-6-6-6

The Road to dips:
Complete 3×10 Box Dips
then:
3×20 Banded Tricep Pushdowns

Conditioning:
4 rounds for quality
2 Rope climbs
4 Wall walks
6 TGU (3 one side, 3 the next)

18 May 2016

Nellie (judging) & Nicole L (on the bar!)

Thursday 19 May, 2016

Strength/Skill:
Bench Press 5-5-5-5-5
+
Accumulate 3 min Hand Stand hold

Conditioning:
5 Rounds
45/15 Cal Row
45/15 Kettlebell Wall ball / R-KBS
45/15 TTB

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.

16 May 2016

Mike L – Double Under master!

Tuesday 17 May, 2016

Strength/Skill:
1RM Hang Snatch + Power Snatch + OHS

Then

3×3 OHS @ 80% with three sec pause in bottom

Conditioning:
Partner WOD
5 Rounds each
3 Power Snatch 60/42.5
7 Push ups
10 Sit ups
30 DU
Swap round for Round

Engine Club: (Engine Club is extra conditioning for anyone wanting to increase their aerobic capacity. It can be completed before or after classes.)
Engine:
10min EMOM
10-15 Burpees
10-15 Cal Row

15 May 2016

Stina with a great display of great chalk etiquette! (Photo by Ana)

Chalk Rule #1: When applying chalk to your hands, keep the transaction between the bucket and your hands. (ie: Keep the chalk in the bucket).
Chalk Rule #2: See Rule #1.

Monday 16 May, 2016

If you have a few minutes have a read of this awesome article by Danny from CrossFit Noosa 🙂

An overview of this week:
Today we have Squats!
Tues = Snatch
Wed = Ash D’s Spotlight WOD
Thurs = Bench Press
Fri = Squats
Sat = Deadlift

Strength/Skill:
Hatch Squat Week 4 Day 1

or

Back Squat 7-7-7-7

Plus

Weighted Pull ups 5-5-5-5-5

or

3×3 Chin over bar hold weighted for 10 sec + a negative as slow as possible.

Conditioning:
8 Rounds
100m Run
5 Box Jump Overs 24/20
10min cut off

13 May 2016

Hey guys! The Charge Open starts in a week and a half? Have you chosen your division and signed up as yet? Do so at the front desk today!
Today’s WOD/s will be played out in the same format as what you could see during the Wednesday’s of the Open. See below. Choose your division and stick to the standards today. Let’s get in and hit it hard!

Saturday 14 May, 2016

Conditioning:
RX:
12 min Partner AMRAP
3 Bar MU
6 Clean & Jerks 60/40
9 Box Jumps 24/20
Swap round for round

Intermediate:
12 min Partner AMRAP
5 Pull-ups
6 Clean & Jerks 50/30
9 Box Jumps 24/20

Scaled:
12 min Partner AMRAP
5 Ring Rows
6 Clean & Jerks 30/20
9 Box Jumps or Step ups 20/20

Strength/Skill:
RX:
15 mins to find 3RM OHS from ground.

Intermediate:
15 mins to find 3RM Front Squat from ground.

Scaled:
15 mins to find 3RM Front Squat from ground.

12 May 2016

Alan and Sav from the Open. (Photographer: Ana) Remember to sign up to our In house open at the front desk 🙂 Guaranteed fun time!

Friday 13 May, 2016

Strength/Skill:
Hatch Squat Week 3 / Day 2

Front Squat 8-8-8-8

Weighted Dips 6-6-6-6-6

Complete 3×3 Ring holds for 20 sec + a lower, as slow as possible

Conditioning:
8 min AMRAP
20 DU
10 OH Walking lunges 20/15
3 Burpees

11 May 2016

Thursday 12 May, 2016

Strength/Skill:
5RM Hang Snatch, you are only allowed one miss at your heaviest weight.

then

Technique Work:

3 Sets of 3 @ 70% with a 3sec Pause in the catch position

Conditioning:
3 peep WOD

3 rounds of rowing each

Whilst one person rows, the other two peeps deadlift and hang snatch at a weight decided by the group. Deadlifts and HS movements keep going until the person on the rower has completed their 250m.

Row fast, lift heavy…..

250m Row
Deadlifts
Hang Snatch
Swap Round for Round

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

09 May 2016

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Tuesday 10 May, 2016

Strength/Skill:
Find a heavy Power Clean + Push Jerk, you are only allowed one miss at your heaviest weight.

Then

3 sets @ 80% of heaviest weight above,
2 Power Cleans + 2 Push Jerk

Conditioning:
100 US KB Swings
W/ EMOM 4 Kb touching burpees