Crossfit Norwest

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

Tickets are now on sale for the CrossFit Games Australia Regional Event at WIN Stadium in Wollongong from the 18-20th May. Tickets are $10 a day or $25 for all three days of competition. Purchase tickets via the CrossFit Games website here.

We would love for as many people as possible to come down over the course of the weekend and support our team and individuals competing! I guarantee that this event is worth the drive down to Wollongong, you will see some incredible athletes and be totally inspired to train hard for next year.

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

Reminder that your membership for CrossFit should be lowering during the March period. Please check your dues in April to ensure it has taken place. Thats right back to 2008 prices to show all you LOYAL athletes we love you!

The FIFTH AND FINAL workout of the 2012 Reebok CrossFit Open has been released, and it's FAMILIAR! Think back to what you scored on WOD 11.6 last year, set your benchmark and see how much you can beat it by.

WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps *
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

* Masters men 90 pound thrusters

CHECK OUT THE WOD DEMO/STANDARDS:

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

WORKOUT 12.5 IS ANNOUNCED TODAY. LUCKY LAST ONE.

Continuing on from yesterday's post about re-evaluating and training with new goals post the CrossFit Open, we would love as many people as possible to get involved in upcoming events: local games day's at Sydney affiliates, fun runs and online competitions.

The Tough Mudder Challenge in September is a great event to train for, an 18km obstacle course designed by the British Special Forces to test strength, stamina, mental capacity and teamwork! We already have a CrossFit Norwest team with about 15 members, but we can do better - the more the merrier!

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

Yes, there is a CrossFit life after the Open! So don't let the last few months of hard training fall by the wayside once the Open concludes, there are plenty of Sydney Games Days at local affiliates, plus online CrossFit competitions and running events to train for. The CrossFit Champions League commencing on the 23rd April, is a global online CrossFit competition which puts participants into weight, age and gender categories, providing you with the opportunity to test yourself against similar "little guys" or "big guys."

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

Congratulations everyone on another big week of the 2012 Reebok CrossFit Open at CrossFit Norwest in Castle Hill, we’re now on the homestretch with only one workout remaining. My guess is that it will be some sort of variation of the benchmark “Diane” (Deadlifts and handstand push-ups), two key skills which we haven’t seen yet, but who knows, my guess is as good as anyone’s! Workout 12.5 will be released this Thursday at 11am, so I guess we’ll find out then.

After four workouts CrossFit Norwest is sitting in sixth position in the region out of 130 teams, this is an awesome effort considering we only need to finish in the top thirty to qualify for the Regionals at Wollongong in May. Following next week’s workout we will have one week to submit a definite team for the Regionals to CrossFit HQ, the team that will be chosen will consist of our most consistent (in training and competition) three guys and three girls. Those who are chosen will be expected to attend additional team training sessions to prepare for the Regionals competition. Remember, the top three teams at the Regionals event will qualify for the CrossFit Games in Carson, California. CrossFit Norwest qualified for this event back in 2010, and we would love to get back there again.

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

The fourth workout of the 2012 Reebok CrossFit Open has been released, and it's BRUTAL.

A 12 MIN AMRAP of:

* 150 Wall balls (Men: 20lb to a 10' target, Women: 14lb to a 9' target)

* 90 Double unders

*30 Muscle ups

Check out The WOD Demo here:

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

GOOD LUCK TO EVERYONE COMPLETING THE OPEN WOD TODAY. REMEMBER WOD-ING KICKS OFF AT 8AM SHARP.

I wrote the following article about box jumps around six months ago but I thought it was particularly relevant to recycle it for those of you completing Open WOD 12.3 today. Box Jumps often come under much scrutiny for range of motion and movement standards, don't risk getting no repped by completing the movement correctly. Remember: While on top of the box (NOT jumping back down) your knees and hips must be open fully!!!!

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 visit the RAW Strength and Conditioning Website.

Full class schedule resumes Monday January 9th 2012. HOWEVER OPEN GYM WILL BE RUNNING AT 8am between the 4th and 7th JAN. Please check the forum the day before the class to ensure the box will be open!!!*

You may have noticed we have put up a notice at the box for those wanting to compete in the Tough Mudder Challenge in September 22nd & 23rd this year.

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

NO OPEN GYM TILL WEDNESDAY 8am. Full class schedule resumes Monday January 9th 2012. HOWEVER OPEN GYM WILL BE RUNNING AT 8am between the 4th and 7th JAN. Please check the forum the day before the class to ensure the box will be open!!!*

Happy New Year Everyone!!! Hopefully you had a great night celebrating 2011 and are now starting to think about what you want to achieve this year. The 2012 CrossFit Open commences on the 22nd February and we would like everyone from CrossFit Norwest to participate - it doesn't matter if you scale, you will still earn points for our box and maybe even surprise yourself. Last year during the Open we had lots of PRs during the thruster workout, lots of first time double unders and lots of people competing for the first time ever! The atmosphere at the box during these workouts was awesome, truly a great thing to be a part of, and we would love to repeat that excitement this year. STAY TUNED.

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

* Last class for a small Christmas break is this Friday 23rd December. Full class schedule resumes Monday January 9th 2012. HOWEVER OPEN GYM WILL BE RUNNING AT 8am between the 27th DEC and 7th JAN. Please check the forum the day before the class to ensure the box will be open!!!*

The 2012 CrossFit Tour is a series of weekend events for CrossFitters and Affiliates, each one will be themed a bit differently, but all will be packed with athletes, coaches and HQ staff including Coach Glassman. A few of us have been lucky enough to get tickets to the first stop on the CrossFit 2012 Tour, February 3rd to the 5th at Sea World on the Gold Coast.

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

So it's that time of year again, heading into the holidays and about to wrap things up for 2011. Boom. Thanks everyone for a great year - lots of PRs, lots of Open competitors, lots of people getting out there and having a go at Sydney games days, fun runs and everything in between!

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

CrossFit is no longer a strength and conditioning program, it has now evolved and CrossFit has, in its own right, essentially turned into a bonafide sport. CrossFit is very different to when it was founded, the types of athletes and sense of community have changed – people’s spirit often changes when there is $250,000 involved. Like anything in life, nothing is stagnant and things often change. With regards to CrossFit, there is no point complaining, it’s neither good nor bad, it is just a fact of life. CrossFit is now a sport, “the sport of fitness.”

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

XMAS PARTY DEC 3rd @ BRAZA NEWPORT - Pre dinner drinks @ NEWPORT ARMS

THIS SUNDAY SOUTH WEST SYDNEY GAMES DAY

Congratulations to Mike WS and Dazza Jackson 1st and 2nd at the NSW Indoor Rowing Championships on the weekend.

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

GOOD LUCK TO MIKE WS AND DAZZA COMPETING IN THE NSW INDOOR ROWING CHAMPIONSHIPS TODAY!

XMAS PARTY 8:30pm 3rd December at BRAZA NEWPORT. See the forum for more details!

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

WHO MADE IT TO THE END OF THE PALEO CHALLENGE??? BOOM. NICE WORK EVERYONE!

XMAS PARTY 3rd DECEMBER

The NSW Indoor Rowing Championships are coming up on the 19th of November at Blacktown Leisure Centre, Stanhope Gardens. It would be awesome to have a few Norwest athletes enter this event and DOMINATE. Entries CLOSE TONIGHT!!!

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

KIDS PROGRAM 7am TODAY. COME AND JOIN US!

So CrossFit HQ has just announced information and details for the 2012 CrossFit Games commencing on the 22nd February, that's less than five months away...