You may have noticed another product link has popped up on the side of the website; through CrossFit Norwest you are now able to purchase grass fed beef and lamb from Argyle Meats. It's well known that grass-fed animal products have shown to be rich in all the fats now proven to be health-enhancing, but also low in the fats that have been linked to ill-health and disease. So if you're interested... A quarter body of beef costs $525 and a half body lamb is $142.50. Time frame from purchase receiving order is 2 weeks as The beef and lamb come directly from the Argyle farm and are all delivered cryovac packaged, vacuum sealed (except sausages) dated and clearly labelled. These will last in your fridge from 4 – 5 weeks, and they can also be frozen.

“Argyle Pastoral” is an established family farming business located in the South West Slopes of NSW, near the town of Harden. Currently Argyle is running approximately 7,000 breeding ewes, 1000 breeding cows and a conservational and rotational cropping programme including wheat, oats, triticale, barley and canola. A sustainable approach to all aspects of agriculture has never been more critical thus their conservative and sustainable approach over the past 20 years has seen vast improvements in moisture retention, tree plantings, erosion, catchment management, soil structure and pasture improvement. The benefits of the above improvements are clearly evident in their livestock’s performance and hence the quality of the end product.

For more details click on the Argyle meats logo on the right hand side.

You can often see some pretty inefficient rowing technique when you go to competitions, even the CrossFit Games. Many people treat the rower like like it's just a place to warm up, they sit down and start pulling! But there is alot more to it than that, like all CrossFit workouts, technique is KEY and proper technique is PARAMOUNT! If you take the time to learn how to row properly, you will enjoy rowing a lot more!

Here are some simple tips on proper rowing technique straight from Concept 2:

The Catch

• Extend arms straight toward the flywheel.
• Keep wrists flat.
• Lean your upper body slightly forward with back straight (but not stiff).
• Slide forward on the seat until shins are vertical.

The Drive

• The drive begins by pressing down your legs.
• Keep your arms straight and hold your back to transfer your leg power up to the handle.
• Gradually bend your arms and swing back with your upper body, prying against the legs until you reach a slight backward lean at the finish.

The Finish

• Pull handle all the way into your abdomen.
• Straighten your legs.
• Lean your upper body back slightly.

The Recovery

• Extend your arms toward the flywheel.
• Lean your upper body forward at the hips to follow the arms.
• Gradually bend legs to slide forward on the seat.

The Catch

• Draw your body forward until the shins are vertical.
• Upper body should be leaning forward at the hips.
• Arms should be fully extended.
• You are ready to take the next stroke.

The CF Journal has the following article on 'Rowing Technique'

You may have noticed that you can now purchase 180 Protein and Body Science Products from the CrossFit Norwest website. Click on the link of either brand, have a read, choose your products/quantity and send payment via bank deposit. A bulk order will be placed each week, or fortnight depending on demand. Read a bit about the products below:

** 180 Protein **

180 is a unique natural protein superfood, with natural ingredients that have been carefully selected in consultation with leading Naturopaths, Nutritionists and International Health and Fitness experts. It was first developed out of frustration at the lack of protein powders and supplements available that are actually good for you. Many containing fillers, preservatives, unnatural flavourings and highly processed starches and sugars. 180 Protein contains; whey protein isolate, flaxseed, almonds, sunflower kernels, shredded coconut, cocoa, pepita/pumpkin seeds, and psyllium husk.

Via the CrossFit Norwest site you can purchase 1.5kg tubs of chocolate or coconut flavour for $55 each.

** Body Science Compression Gear**

Body Science is an Australian company dedicated to the science of sport. CrossFit Norwest is selling Body Science Compression gear; tops, tights, socks, sleeves, and sports bras via our website. Compression gear has been shown to aid recovery, prevent muscle oscillation hence increasing muscle contraction, output and circulation, and aid thermoregulation. Prices range from $40 to $135.

Cross Fitting for the LONG TERM?? If you really want to become strong and fit for life, your gains should be measured in terms of months and years, not days and weeks. The way you continue to make these gains into the long term is by being consistent in your sessions and remaining INJURY FREE. Leave your ego at the door, and focus on safe, correct movement (this can still be efficient) as opposed to weight and speed. And as we all know, once your movement is correct and efficient, you’ll probably end up moving heavy shit at speed, because efficient movement is by definition, “the fastest and safest way to manipulate a barbell, kettlebell, or your body.” BOOM.

Read the following article (language warning): The Final Stroke

As the 70's Big post tells us, you’re probably not going to feel any negative effects from those first 999 squats. But if you spend enough time coming forward on your toes or letting your elbows drop on those front squats, eventually you’re going to pay the price on rep number 1000. And then you instantly lose that 1RM you were previously so proud of and be back at square one. Square One is not enjoyable!!