Crossfit Norwest

For the Advanced CrossFit Program please visit the RAW Strength and Conditioning Website.

FROM THE 1ST OF MARCH, WESTERN SYDNEY'S CROSSFIT NORWEST WILL BE INTRODUCING A NEW CLASS TIMETABLE.

The reason behind this decision is to cater for the variety of levels and needs present at our gym, while still making the majority of class times accessible to all. As we get busier we have different standards of athletes, at CrossFit Norwest we want to integrate a few different levels of classes, please be patient while we all get used to this new timetable.

See the timetable and class descriptions below:

For the Advanced CrossFit Program please visit the RAW Strength and Conditioning Website.

MAKE SURE YOU SUBMIT YOUR WOD 1 SCORE TO BE VALIDATED.

This morning is your last chance to complete WOD 1 of the 2012 Reebok CrossFit Open, AMRAP 7 minutes of burpees with a 6inch reach. The WOD must be done before 11am, which gives you time to submit your score online and then gives Rob an hour to validate your final result.

How many times should you perform an open WOD?

When starting out on the Paleo diet people often complain about the expense, however if you stick with it for long enough you'll often find that in the long run eating primaly is quite viable. The following tips are from Caveman Greg @ Paleo Diet and Living. One of the best articles I have read on how to save those $$$$

For the Advanced CrossFit Program please visit the RAW Strength and Conditioning Website

At CrossFit Norwest in Castle Hill we will be hosting the workouts for every workout for the next five weeks, every Saturday morning at 8am. ANY CrossFitters (in the area who don't train at Norwest) participating in the Open are welcome to come and have their workouts judged and validated at our box. The cost for non-Norwest members is $22.For those members not participating in the Open workout, the usual CrossFit Norwest 8am Saturday session WILL BE ON AS USUAL, however your session will be completing the Open workout - but you will not officially scored and judged. There will be NO 9:30am Open gym for the five weeks of the Open.

***** For those competing, GO HARD - leave nothing left in the tank!!! Remember any decisions on reps and range of motion made by judges is FINAL - if you are unhappy with these decisions you can video your workout and have your peers in the worldwide CF community decide. Once you complete your workout you MUST enter your own score  via the games website online which will then be validated by Rob or Rich. Good Luck Everyone!

For the Advanced CrossFit Program please visit the RAW Strength and Conditioning Website

The first workout has been announced for the 2012 Reebok CrossFit Open and scores have already been posted on the worldwide leaderboard, the Open is officially underway.

At CrossFit Norwest in Castle Hill we will be hosting the workouts for every workout for the next five weeks, every Saturday morning at 8am. ANY CrossFitters (in the area who don't train at Norwest) participating in the Open are welcome to come and have their workouts judged and validated at our box. The cost for non-Norwest members is $22.

For those members not participating in the Open workout, the usual CrossFit Norwest 8am Saturday session WILL BE ON AS USUAL, however your session will be completing the Open workout - but you will not officially scored and judged. There will be NO 9:30am Open gym for the five weeks of the Open.

For the Advanced RAW program please visit the RAW Strength and Conditioning Website.

THE 2012 REEBOK CROSSFIT OPEN COMMENCES TODAY - GOOD LUCK TO ALL OUR COMPETITORS.

People often look for a quick fix for weight loss, but the truth is keeping your diet clean and training consistently is the only thing that really works. You need to develop good habits with your training and diet, which can realistically be maintained once you reach your goal weight. A number of members from CrossFit Norwest in Castle Hill have experienced fantastic weight loss numbers for these reasons - they were prepared to clean up their diet (while still enjoying nights out with family and friends), and get to the box and put in 100% regularly.

At CrossFit Norwest we offer a supportive, performance driven environment which allows you to meet your specific goals - whether they be weight loss, sports specific or CrossFit specific goals. Our training based on high intensity interval and strength work - HEART RATE is key, if we speed the body up, you burn more calories, just as a vehicle burns more fuel. By performing interval workouts you can push your body to 100% each time, knowing that there is a rest period in the middle.

The CrossFit games start today in the states, for us, in Castle Hill, it starts tomorrow some time. Many people while training for the games and since Christmas have had a few niggling injuries, muscle soreness and mobility issues. Over the next 5 weeks for the open do not let your body get injured as you push the redline. As Mr Miyagi said in Karate Kid as the best defence mechanism is (Best defence, not get hit) same with injury, best treatment is not to get injured.

Mike Simpson used to train at CrossFit Norwest while he was studying at Uni. Mike lived around the corner at Castle Hill but has since moved to Crows Nest. I actually taught Mike during his final years at uni and I can say that he knows his stuff. Both Johnny S and Dave O have been to see him and talk highly of his skills. Mike has set himself up and now specialises in CrossFit Athletes shown with his employment as a strapper, massage therapist, adjuster and ART (active release technique) therapist during the Australian regionals 2011. Mike has his clinic in Crows Nest which is a little way from Norwest but he looks after us Norwesters very well, you will not get better value for your money, but better still you will get RESULTS!!!

Check out Mike's HOT deal for CrossFitters below!

For the Advanced CrossFit Program visit the RAW Strength and Conditioning Website.

GOOD LUCK TO ALL OUR 2012 REEBOK CROSSFIT OPEN COMPETITORS WITH THEIR FIRST WORKOUT THIS WEEK!

At CrossFit Norwest located on Old Northern Rd, Castle Hill a culture is spread through our members that quitting doesn't exist, pain is no barrier and failure isn't an option. The training at CrossFit Norwest is hard and uncompromising, but you will be in the best shape of your life! The group environment is competitive but friendly, pushing you to perform at your best. At our facility in the Hills District we are committed to creating a first class training environment built on a strong foundation of quality trainers, a well designed and equipped facility and correct application of the CrossFit method.

Happy Monday Norwesters!!!!

So this month we have a fair few birthdays. I do not know everyones birthday which maybe my fault but I can tell you yesterday (19th) it was Libby and Sam P's birthday and today it is mine. So Happy Birthday to you all!!!!

As you know I have been away in QLD for a few weeks and travel down has been difficult due to flooding, settling etc. I aplogise for the absence. I can tell you that I LOVE being back and seeing all your faces grimacing, sweating and putting in the hard yards. Soon it is CrossFit Games time and I'm sure those that have entered will push themselves further and harder. I encourage ALL of you to enter for team spirit and support. ANYWAY you will have to click to read the rest of the article and some good news :)

For the Advanced CrossFit Program visit the RAW Strength and Conditioning Website.

A Few Simple Tips to Keep You on Track!

(1) Avoid gluten: one of the worst offenders in destroying our bodies! So stay away from the bread basket, check the menu (lots of restaurants now have GF options), don't be afraid to ask staff - it's your body after all ;)