Crossfit Norwest

For the RAW Advanced Program click here.

We all know how important protein is and that it should form the major part of your diet, sourced from food. However sometimes a protein shake or protein powder is a great recovery aid following a workout, Sydney games day, or can be used as a quick meal. But have you ever looked at what some of these powders or bars contain??

For the Advanced RAW Program click here.

“The muscle-up is moving from a hanging position below the rings to a supported position, arms extended, above the rings. It is a combination movement containing both a pull-up and a dip. Far from a contrivance the muscle-up is hugely functional. With a muscle-up you’ll be able to surmount any object on which you can get a finger hold – if you can touch it you can get up on it.”

–Greg Glassman

For the Advanced RAW Program click here.

Getting enough carbohydrate isn't normally a problem for athletes. You can find carbohydrate in all grocery stores, any Sydney restaurant, it is inexpensive and enjoyable to eat. Protein on the other hand is a lot harder to come by. Quality protein harder still..

For the RAW Advanced Program click here.

You cannot expect to PR or 1RM or train at 100% everyday, our bodies are not designed to so and this is not smart training. Be patient and be consistent, get to the box regularly, stay on top of your nutrition and recovery and you will reap the benefits at the next games day in Sydney.

For the Advanced RAW Program click here.

The best and worst piece of equipment at Sydney's CrossFit Norwest, used at the 2011 Reebok CrossFit Games and feared worldwide, if you haven't used it you can't understand...

For the Advanced RAW Program click here.

Double unders are highly unique in terms of functional benefit, they are also one of few movements that can tax both of your energy systems fully while at the same time taxing and improving your nervous system.

For the Advanced RAW Program click here.

Magnesium is a chemical element playing several major roles in human health and performance. It is present in every type of cell in the human body. Relative to human performance, Magnesium plays a considerable role in the action of ATP. ATP, or adenosine triphosphate is the major marker responsible for transporting energy within a cell. The importance of Magnesium for human performance is thus obvious.

For the ADVANCED RAW Program Click here.

On Saturday Dazza SMASHED the Guinness World Record for a Stationary Standing (Box) Jump, the previous record was 56.69 inches and Dazza jumped 58.1!!! A big thanks to his sponsors Reebok, Body Science Australia, X-Fitness, and WOD Gear, and also to everyone who came down to show their support. We were really impressed by the number of people willing to give up a part of their weekend to get Daz on to the box!!

For Advanced CrossFit training see RAW strength and conditioning

Here's some advice from CrossFit Virtuosity:

Training has the potential to be much more than just a physical transformation. Training can be a metaphor for finding our own greatness. Intense training gives a person the experience and verification to transform oneself and one’s life. Doing CrossFit isn’t just

For the Advanced RAW Program click here.

TODAY at 11am at CrossFit Norwest, Dazza Jackson will be having his OFFICIAL attempt at the Guinness World Record for a Standing Box Jump. Come down to the box and give him your support!!!!! A big thanks to his sponsors Rebook and Body Science Australia.

For advanced CrossFit training see RAW strength and conditioning

Kicking off at 11am this SATURDAY at CrossFit Norwest, Dazza Jackson will be having his OFFICIAL attempt at the Guinness World Record for a Standing Box Jump. Come down to the box and give him your support!

For advanced CrossFit training see RAW strength and conditioning

Kicking off at 11am this SATURDAY at CrossFit Norwest, Dazza Jackson will be having his OFFICIAL attempt at the Guinness World Record for a Standing Box Jump. Come down to the box and give him your support!

As you may have noticed, recently we have been playing around with the programming for CrossFit Norwest.  Raw Strength and Conditioning will now be hosting the programming for Advanced athletes wishing to compete at the CrossFit games. These workouts will be ADVANCED, they are not CrossFit but will train you to excel at CrossFit, they are NOT designed to be scaled. The CrossFit Norwest site will program traditional CrossFit workouts which will help you to achieve your fitness goals by increasing work capacity across broad time domains.

The CrossFit Norwest scheduled classes will follow the CrossFit Norwest WOD shown every day on this site. The Advanced RAW program will be shown on RAW.

Kicking off at 11am this SATURDAY at CrossFit Norwest, Dazza Jackson will be having his OFFICIAL attempt at the Guiness World Record for a Standing Box Jump. Come down to the box and give him your support!

For the Workout of the Day click here.

The Bench Press is often ostracised by the CrossFit community, many believe it is not a true functional movement, but is this really the case?

For the Workout of the Day Click here.

Enter any hospital or medical centre in Sydney and look at all the people getting treatment for lifestyle conditions; Type II diabetes, hypertension, obesity and more, if these people could get working with a barbell, they could alter their future and change their life... At CrossFit Norwest everyday we are seeking to better ourselves as humans and improve our overall quality of life. What role does the barbell have in this?

For the Workout of the Day click here.

This Saturday at 9:30am at Sydney's CrossFit Norwest, Darren "1RM" Jackson, will be having a practice run for his World Record Attempt at a standing box jump.

For the Workout of the Day click here.

There is only so much we can achieve in an hour session at Sydney's CrossFit Norwest. If you want to ensure longevity in your CrossFit career (range of motion anyone?) or just improve your quality of life, it is up to YOU to take care of yourself. I urge you to come to the gym earlier and perform some self maintenance whether that be a bit of self massage with a cricket ball, rolling out using the foam rollers or doing some PNF stretching. By practising a good maintenance routine before a warm up can make your session or competition that much more comfortable. You can practise such routines before competitions such as the most recent Parramatta, central coast/Gosford and Brookvale games days

For the Workout of the Day click here.

I'm sure everyone at Norwest has experienced the pain of having your hands ripped to shred after hundreds of chin-ups at a CrossFit Games Day in Sydney, or a brutal WOD at the box. Sometimes it can be avoidable if you take proper precautions through regularly performing hand maintenance, but what should you do if that inevitable tear occurs?? Taping your hands is the best option, if you know how to do it correctly.

For the Workout of the Day click here.

CrossFit Norwest is as focused on recovery as it is on the training. Recovery is not getting out of the gym and running a 10-15km road run up some hilly Sydney street or a dash on the sand dunes. Recovery means RECOVERY!

I recently heard the saying, "In order to be successful, you need to be a twenty-four hour athlete."

For the Workout of the Day click here.

Last year Mike Burgener visited Sydney and some of our Norwest athletes learned from his course. I've blogged about this before but it is ridiculously important!!  When Olympic Lifting is involved at a CrossFit Norwest session we almost always use the Burgener Warm Up... Well there is good reason. TO GET BETTER AT OUR LIFTS. The snatch is the most technical lift and one which so many of us still struggle to perform well.

For the Workout of the Day click here.

Good Luck to Libby & Jamie competing at CrossFit Plus 'Coastal Carnage Throw Down' this weekend.

For the Workout of the Day click here.

Due to overwhelming attendance at the 5pm session we are placing a cap on this class. You are now required to NOMINATE your attendance for all 5pm classes; this is to ensure safety, enough equipment for each individual and to make sure I can assist everyone. You can nominate your attendance by:

For the Workout of the Day click here.

Get ready for a Guinness World Record Attempt.

For the Workout of the Day click here.

Welcome to the NEW CrossFit Norwest homepage.

For the Workout of the Day click here.

So, I would like to take a poll. How many of you know your numbers?

For the Workout of the Day click here.

Yes, the title does read NON ALCOHOLIC! A new study reports that beer is an excellent recovery beverage for marathon runners. But you may not want to start a raucous celebration just yet. The beer was effective only if it was nonalcoholic.