Crossfit Norwest

For Individual Programming visit RAW Strength: www.rawstrengthandconditioning.com

Tonight is the night! Kicking off at 5:30pm we are learning about performance, recovery and taking the right supplements for our body type from the team at ASN Castle Hill! If you want to know about putting on size, leaning out, enhancing your performance or anything in between then make sure you head to the session. We will be learning some new stuff, tasting new products and asking questions. See you all there!

We still have some CrossFit Norwest supporter gear for sale from our first batch - this includes ladies tees and singlets, all our guys gear has sold out!! Luckily, our second batch of CFNW gear has arrived, this includes new shirts and hoodies for Winter!! The cost is $35 per shirt and $55 per hoodie. As before this will be debited from your account. If you need to pay by cash please contact me so we can sort it out! Also when you record your name please include your last name.

Due to our participation in this weekend's Australian Regional competition we will be having slightly reduced hours from Friday - Monday. Please see the hours below:

For Individual Programming visit RAW Strength and Conditioning: www.rawstrengthandconditioning.com

Don't forget that tomorrow night at 5:30pm we are learning about performance, recovery and taking the right supplements for our body type from the team at ASN Castle Hill! If you want to know about putting on size, leaning out, enhancing your performance or anything in between then make sure you head to the session where the team will run us through a presentation followed by the opportunity to taste some of their products, and ask questions one on one. In the meantime, check out ASN Castle Hill located at Shop 6, 250-254 Old Northern Road.

Let's head back to basics, if your friends and family ask you about CrossFit, how do you answer?

For Individual Programming visit RAW Strength and Conditioning: www.rawstrengthandconditioning.com

Zen Planner is now COMPULSORY at the gym! This log-in system will allow us to maintain good class sizes, see if there is a need for further classes and see who is, and isn't attending. You should have all received passwords via email, if you have not received a Zen Planner email please contact me asap. All classes from this point on (except Saturday 8am) will be capped at 16 people, if there is greater demand for classes particularly in the morning we will add further classes to the timetable.

For Individual Programming visit RAW Strength and Conditioning: www.rawstrengthandconditioning.com

The first weekend of the 2013 Reebok CrossFit Regionals gets underway this weekend with the following Regionals - Europe, North East, South East, and Southern California. This means there is one week remaining until CrossFit Norwest takes on the Australia Regional!! Good Luck to all our athletes in their final preparations.

If you want to see the locations and dates for all Regional events, see below:

For Individual Programming visit RAW Strength and Conditioning: www.rawstrengthandconditioning.com

Here's your dinner for tonight, courtesy of Paleomg.

For Individual Programming visit RAW Strength and Conditioning: www.rawstrengthandconditioning.com

If you think you go alright on the rower then why not attend the National Indoor Rowing Championships on 14 Sept 2013 in Wollongong. The event is open to ANYONE, and will feature plenty of CrossFitters, professional rowers and fitness enthusiasts. CFNW has had some great success in the past at this event with the likes of Mike WS (aka Blue Dinosaur) and Big Daz (aka 1RM). Events include both Individual and Team Events - so let's give it a go! If you are interested in participating please let me know. I have included additional information below.

For Individual Programming visit RAW: www.rawstrengthandconditioning.com

Congratulations to our most recent group of Fundamentals graduates who have just completed our two week course. These guys and girls have spent two weeks learning how to perform key CrossFit skills safely and correctly - while also improving their conditioning and metabolic capacity. They are now ready to hit general classes so please say, "hello" if you see an unfamiliar face.

Congratulations - Matt, Graham, Monica, Joanna, Johanna and Catherine!

Welcome aboard

For Individual Programming visit RAW: www.rawstrengthandconditioning.com

Need some help with your Olympic Lifts? Check out this slow mo analysis of a clean and jerk with CrossFit Media's Carey Peterson and two-time Olympian (and eight time national champion) Chad Vaughn.
Beautiful to Watch!

For Individual Programming visit RAW: www.rawstrengthandconditioning.com

Some of you might be familiar with Nick Papastamatis; Nick is the head practitioner at Balance Health & Performance situated in Castle Hill, he has treated many of our members and a few months ago ran the Active Release Techniques (ART) and Injury Prevention Seminar for us at CrossFit Norwest.We are pleased to announce that Nick will also be coming to Regionals to assist and support our Norwest athletes.

We highly reccommend Nick in aiding you with any niggles, prehab, rehab and work/performance needs. His association with sports people has led him to becoming heavily involved within the
CrossFit community, and has been able to understand the physical requirements needed
to perform the workouts safely.

Find out more about Nick below:

For Individual Programming visit RAW: www.rawstrengthandconditioning.com

When you first start out CrossFit can be overwhelming and scary, especially when you appear to be surrounded by "super beasts." Set realistic goals, start slowly, attend a Fundamentals course, train consistently, eat well, and reap the rewards. Take a look at the video below, can you identify with  Jay Rhodes' story in the beginning? Use it to fuel your fire.