Crossfit Norwest

For Advanced or Individual Programs head to RAW Strength and Conditioning Website: www.rawstrengthandconditioning.com

The second workout has been announced for the 2013 Reebok CrossFit Games: a classic CrossFit triplet of shoulder to overhead, deadlift and box jumps. The weights and time (a 10 minute AMRAP) for this workout are moderate meaning it is not really testing strength or skill but pure work capacity. How good are your lungs? We're about to find out....

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

** AMMENDED XMAS/NY TIMETABLE **

The deadlift is considered to be one of the simplest CrossFit movements, it's 100% functional and will build strength from head to toe, however without correct technique the deadlift can also become one of the ugliest movements with high potential for injury.

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

* Congratulations to all our guys and girls who competed at CrossFit Feel Good's 'Unknown and Unknowable' Games Day yesterday, Also a big thank you to all our supporters who came and visited throughout the day. ALL our athletes put in top performances! Well done to Kat, Maz and Mandy who all finished top 5 with two in the top 3!! Brendon Hillsley top 5 in beginner and Joel narrowly missing top 5 in intermediate! Steve N took out the kids too! All others weren't far outside the top 10 so great work everyone. We are reigniting our comp squad, for ANYONE who is interested in taking part in games days whether beginner or advanced - check out the noticeboard at the gym and post your email to stay in the loop.

* Starting from Wednesday we will be doing some testing. The days will be Wed 17th, Fri 19th, Mon 21, Tue 22nd, Thurs 25th and Fri 26th. The days in between will be slightly less volume, slightly less intensity to recover, refocus and ensure max efforts on the tests. If you are one of our more experienced guys and girls PLEASE take some initiative and guide the newer guys and girls on intensity loading. Hopefully in addition to learning where you are at, you will understand loading and intensity and the need for easy and hard days.

CrossFit's official definition is constantly varied, functional movement, performed at high intensity. Yesterday we looked at intensity, today we will look at CrossFit's definition for functional movements.

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!!