Crossfit Norwest

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.

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.

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

What does your warm-up consist of?

Earlier this month, Australian sports scientist James Zois talked to the press about the research he is doing on the effect of pre-competition static stretches and dynamic warm-ups on athletes' jumping performance. He found that static stretching decreased jumping performance by nearly 8%, while dynamic warm-ups increased athletes' vertical jump by 3%.

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

If you've been on Facebook recently and are friends with any CrossFitters I'm sure you've seen all the CrossFit "anthems" and "shit we say" videos going around - here are some of the best ones.

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

As you are all now aware (or probably sick of hearing), the 2012 Reebok CrossFit Open is almost upon us with the first workout due to be announced on the 22nd February. The Open workouts will be performed weekly at CrossFit Norwest with Rich and Johnny judging all workouts. ANY DECISION THEY MAKE ON A REP/MOVEMENT STANDARD IS FINAL.

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

It's On! Registration for the 2012 Reebok CrossFit Open is now well and truly open, if you have done so already register now before the first workout is announced on the 22nd February.

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

Charles Poliquin in considered to be one of the world's best strength coaches. So what is his take on CrossFit? I found the following article on his blog.

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

CrossFit makes use of three different standards or models for evaluating and guiding fitness. Collectively, these three standards define the CrossFit view of fitness. The first is based on the ten general physical skills widely recognised by exercise physiologists. The second standard, or model, is based on the performance of athletic tasks, while the third is based on the energy systems that drive all human action.

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

Often at the box you will be asked to use the hook grip when performing movements such as the Snatch and Clean. While a little uncomfortable at first, stick with it and it will make the Olympic Lifts safer and see faster improvements. Some of our guys and girls may not have heard of the hook grip so I've reposted one of our older blogs to give you an idea!

Burgener, our guru on Olympic Lifting, says, “The hook grip is absolutely necessary if one is going to move heavy weights fast! Any other grip will not work as with the speed of the movement thru a large range of motion the grip can become compromised and slip out of ones hands. There is a reason that 100% of all world team lifters use the hook grip! It works and secures the hands on the bar during the lift.”

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

Whether you wish to be the next CrossFit superstar or are purely interested in health and longevity - you need some Active Recovery in your life. How much active recovery do you currently have in your week?

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

CROSSFIT NORWEST OPEN DAY THIS SATURDAY FROM 8AM. COME DOWN AND SUPPORT OUR GYM.

The CrossFit Games are the World's Premier Test to find the Fittest on Earth.

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

CROSSFIT GAMES REGISTRATION COMMENCES TODAY. STAY TUNED FOR INFO ON HOW TO JOIN THE NORWEST TEAM.

Have you registered for Tough Mudder Australia?

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

Yes Folks it's that time of year again, the CrossFit Season is about to commence!! Registration on the 2012 Reebok CrossFit Beta Site @ http://games-beta.crossfit.com/ opens tomorrow the 1st February (however remember the US are behind us time wise). Click on the following to get started.

First, you will need to create an account. Once you have an account, you can begin filling out your profile and will be able to receive notifications about the season if you choose to. Starting February 1st, you will be able to register as an Athlete and choose a team right from a link on your profile page. If you haven't created an account then you can get started here.

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

WOD Gear Athlete Apparel run by our very own Darren Jackson has relaunched its website. For all your CrossFit training, performance and recovery needs check out www.wodgear.com.au

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

Seniors WANT to be Strong.

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

THE GYM WILL BE CLOSED ON AUSTRALIA DAY.

The Reebok CrossFit Olympic Lifting shoe has just been released, January the 11th to be exact. You can get them here. The men's shoe has already been sold out, not surprising, but the women's shoe is still available for $149.95. Not a bad looking shoe, but I'll stick with my Ristos - love them!!

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

THE GYM WILL BE CLOSED ON AUSTRALIA DAY.

Listen up guys - technique, form and range of motion before ego! This will make you a better CrossFitter in the long run!

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

As you may have heard, this February CrossFit Norwest will be opening its doors to show the outside World what CrossFit is all about!

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

Internal rotation is rotation towards the centre of the body. CrossFit movements like dips, the pull in the snatch and clean and jerk, require internal rotation of the shoulder - and without ease of movement in this position the shoulder can become comprimised during these skills.

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

Some motivation leading up to the 2012 CrossFit Games Season from Josh @ Practice CrossFit. DEFINITELY worth the read!!

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

I'm sure most of you have seen the Bob and Gillian (aka Biggest Loser) CrossFit challenge ">video from the tv show 'The Doctors.' Before this I had no idea that Bob knew anything about CrossFit, let alone used it in his sessions, maybe he learnt something from the Commando. Check out this email interview with Bob Harper about his CrossFit experiences, courtesy of Tina from Carrots n Cake.

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

KIDS PROGRAM RETURNS 7am THIS SATURDAY.

Firstly let me start by saying that you will only get better at double unders by practicing them!! But here are some tips from Freddy Camacho at One World CrossFit to help you out along the way..

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

KIDS PROGRAM RETURNS 7am THIS SATURDAY.

As you are now all well aware the first step towards the CrossFit Games, the Reebok CrossFit Open, commences on the 22nd February. Registration for this opens on the 1st February - stay tuned to the website and whiteboard at the box for details on how to do this. For the time being, check out the video below:

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

KIDS PROGRAM RETURNS 7am THIS SATURDAY.

We are often asked why you can’t eat grains on the Paleo diet. What I’ve begun to notice is that there is a general consensus in society (which is fair enough considering what mainstream health practitioners tell us) that grains are good for you.

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

People often tell me that anyone can deadlift, however I've seen enough crappy form and injuries to wonder how true that statement is!!

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

WELCOME BACK EVERYONE!! REGULAR CLASS SCHEDULE COMMENCES TODAY. THIS INCLUDES THE KIDS PROGRAM WITH JOHNNY SAT 7AM & TEAM TRAINING WITH RICH SAT 9:30AM DURING OUR OPEN GYM SESSION. REMEMBER THERE IS LESS THAN ONE MONTH TILL THE REEBOK CROSSFIT OPEN AND WE WOULD LIKE EVERYONE TO HAVE A GO - WORK TOWARDS A GOAL - WHETHER THAT BE COMPETING IN SOMETHING FOR THE FIRST TIME OR MAKING THE GAMES. TRAIN HARD & CONSISTENTLY, KEEP YOUR DIET CLEAN & LISTEN TO YOUR BODY - REST DAYS ARE IMPORTANT TOO. KEEP AN EYE ON THE WEBSITE AND FACEBOOK PAGES FOR COMPETITION INFORMATION, EXTRA TRAINING AND GENERAL TIPS TO ENSURE SUCCESS. HAVE A GREAT YEAR!!!

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!!!*

Well are you? The 2012 Reebok CrossFit Open is now less than five weeks away - commencing on the 22nd February.

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!!!*

If you're looking for new CrossFit training or competition gear for the next Sydney Games Day check out WOD Gear Athlete Apparel. Run by our very own Guinness World Record Holder, Dazza Jackson, WOD Gear has been supplying CrossFit clothing and accessories to boxes from all over Australia.

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!!!*

In case you wondered how much weight you move during a push-up, here's a chart from Zatsiorsky's Science and Practice of Strength Training (via).