29 June 2011
3:30pm

Conditioning

*modified phosphate test. Sprint 7 sec flat stick with 23sec to return to start. Repeat for 8 efforts totally 4mins of work. Average distance was 40m each interval which was up hill on concrete in the rain. Pretty slippery and uninspiring.

* prowler 4 by 17m efforts. Not 20m not 15m same hill so every second effort was quicker. 80kg in prowler using high handles on a tough surface! Effort scores
7.41, 5.28, 7.03, 5.44, 7.06, 4.93, 6.81, 5.19, 6.91, 5.18

*Prowler suicides 2 efforts of 5 back 10 back 15 back 20 back. Pretty tough. Terrible actually. Same crappy incline 1.07 and .57

*tabata tyre flips at 205kg with tyre full of water for first lot of efforts. Totalof 32 flips
4,4,4,4,3,4,3,3

*sledge hammer strikes 4 sets 6 strikes each side. Fast and powerful. 14kg sledge I think

*sled drag 4 efforts (2 forwards 2 backwards) with 180kg pulling up hill in rain so it was a struggle. Should have been light and fast but went heavy and short!!!!

This weekend a number of individuals from Norwest will be competing at Crossfit Parramatta's "Best of the West" Games Day. The event will be held on Sunday from 8am to 4pm with competitors needing to register at 7:30am. There will be three unknown WODs, rumour has it one of these might be a sandbag run! Good Luck to Maddy, Matty B, Jimmy, Rich, Cam & Rob!

If anyone is keen to watch and get a grasp of what is involved in a games day, while also supporting our Crossfit Norwest athletes, Parramatta's box is located at Unit 3/20 Loyalty Road, North Rocks. So if you can give up a few hours of your Sunday to cheer on Crossfit Norwest this event is nice and local!!

The following weekend BodyM are holding their games day, "Rise of the Machines," where there will be individual and team categories. It is not too late to register if you are keen to participate. See the Crossfit Norwest website for more details.

Rock Solid is a gym with a difference. Rock Solid is not CrossFit, it is not power lifting and it is not strongman. Rock Solid uses convention and unconventional training methods to get the most out of their athletes. CrossFit Norwest is proud to announce its association with Rock Solid, bringing Strongman equipment to CrossFit Styled workouts.

 

Pete, owner of Rock Solid is national age champion for power lifting punching out a 190kg bench at 42 years of age. He is shooting for 210kg in his next competition. Rock Solid hold and host many competitions that bridge the gap between strongman and CrossFit. Essentially CrossFit is strongman for the small guys. CrossFitters move awkward weights, large distances at speed. The same as the crazy guys from Iceland, just a smaller weight.

 

Strongman can be incorporated into CrossFit by subbing a stone for  a barbbell, a yoke for a squat rack or a tyre for a dead lift. Same movement,  just a little harder to control. Strongman and CrossFit take TWO dimensional lifting to a THREE dimensional sport.

 

CrossFit Norwest in association with Rock Solid is bringing Strongman to Sydney. Stay tuned for  strongman styled workouts and equipment being implemented at CrossFit Norwest.

Over the weekend Crossfit Norwest had athletes competing at the Crossfit Brookvale Games Day and the Rock Solid Strongman Competition. A big congrats to everyone who competed, with many participating in their first comp and  Norwest grabbing a few placings!

Maddy Hughes, Matty B & Pete B all competed at Brookvale. This was Pete's first games day after only starting crossfit five weeks ago, following Brookvale he has come back with even more determination and enthusiasm.  Maddy came third in the Intermediate Division and Matty B placed second in the Advanced Division. AWESOME EFFORT GUYS!!

Rich, Blocka, Sion, Jimmy, Cam, Bowsey & Red Bull all competed at the Rock Solid competition. It was a great day with the guys getting to try their hand at some new events and equipment. Events were; (1) Harley/sled drag & prowler push, (2) Viking Press, (3) Max Reps Deadlift, (4)Tyre flip, Keg & Prowler Medley, & (5) the STONES!!  In the Under 80kg division, Norwest dominated with Sion placing first and Jimmy placing third, Bowsey picked up third in the Under 90kg division, and Norwest again dominated the Under 105kg division with Red Bull placing first, Cam fourth, Rich fifth and Blocka sixth. Special mention to the BLOCKA TRAIN who was a crowd favourite!!