Crossfit Norwest

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

EASTER HOURS:

GOOD FRIDAY: CLOSED

SATURDAY: NO CLASS, ONE OPEN GYM SESSION INSTEAD 7-9AM

EASTER SUNDAY: CLOSED

EASTER MONDAY: NO CLASSES, TWO OPEN GYM SESSIONS INSTEAD 7-9AM AND 4-6PM

TUESDAY: NORMAL TIMETABLE RESUMES

HAVE A SAFE AND HAPPY EASTER EVERYONE!!

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

EASTER HOURS:

GOOD FRIDAY: CLOSED

SATURDAY: NO CLASS, ONE OPEN GYM SESSION INSTEAD 7-9AM

EASTER SUNDAY: CLOSED

EASTER MONDAY: NO CLASSES, TWO OPEN GYM SESSIONS INSTEAD 7-9AM AND 4-6PM

TUESDAY: NORMAL TIMETABLE RESUMES

Paleo cooking supplies are often expensive and hard to find, however Paleo Pantry established by our very own Matt Wicks offers the solution to these problems.

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

EASTER HOURS:

GOOD FRIDAY: CLOSED

SATURDAY: NO CLASS, ONE OPEN GYM SESSION INSTEAD 7-9AM

EASTER SUNDAY: CLOSED

EASTER MONDAY: NO CLASSES, TWO OPEN GYM SESSIONS INSTEAD 7-9AM AND 4-6PM

TUESDAY: NORMAL TIMETABLE RESUMES

So the other day I read a great article about the need to switch our thinking and actions from a Paleo diet to a Paleo template. In the article, 'Beyond Paleo: Moving from a Paleo Diet to a Paleo Template' author Chris Kresser talks about some of the confusion regarding the exact definition of a Paleo diet, particularly when some of its high profile proponents - Mark Sisson, Robb Wolf etc, provide different variations.

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

GOOD LUCK TO ALL THE GUYS AND GIRLS ATTEMPTING THE OPEN WORKOUT 12.5 TODAY. LAST ONE, GO HARD!

I have made this recipe twice now and it is AMAZING! I tweaked a recipe I found at Strong Made Simple. Enjoy!

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

2012 REEBOK CROSSFIT OPEN WOD 4 IS RELEASED TODAY! NON-MEMBERS WHO WISH TO COMPLETE THE WOD AT OUR FACILITY LOCATED IN CASTLE HILL PLEASE CONTACT This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Keeping a Nutrition Log is a great way to stay on track and monitor the correlation between diet and performance. Start a nutrition log on our forum, and turn it into a habit. By placing your log on our FORUM you will receive advice and ideas from trainers and other members, but more importantly you will be accountable! It doesn't need to be anything elaborate, if you find it helps to make a note of the finer details like weights, then that is fantastic, however the basic information is good enough! Exactly what you ate and when! Keep it regularly and  (if they exist!) you will begin to get an eye for where the problem areas lie! Read others' nutrition logs and you will get ideas for yourself and your family.

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 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.

Tacos Paleo Style courtesy of Primal Playground.

** Ingredients:

Taco Meat:

2 lbs grass fed ground beef

1/2 onion

3 TBSP paprika

1 tsp chili powder

1 tsp cilantro (if fresh, double the amount)

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.

* Last class before 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!!!*

So it's that time of year again, the Christmas season.. and all your hard work on your diet and training is likely to go out the window. It's all very well to let your hair down but don't totally destroy all the hardwork you've put in this year.

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

So we always harp on about the myths regarding saturated fats - but the following video does it best, in 2 mins 35. BOOM.

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

OUR KIDS PROGRAM CONTINUES - 7am TODAY. COME AND JOIN US!

One of the common misconceptions or queries regarding the Paleo diet is where your calcium comes from without consuming dairy?

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

CONGRATULATIONS TO THOSE THAT MADE IT THROUGH THE 30 DAY PALEO CHALLENGE!!

It’s common knowledge in the Paleo world that sugar, particularly fructose, should be limited and that it can cause a multitude of health problems categorised under the "metabolic syndrome" umbrella i.e. a collection of conditions which occur increasing your risk of type 2 diabetes.

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

“Although I’m a former research biochemist I did not come to the Paleo Diet concept as a scientist, but rather as a very sick, very scared person with a host of health problems. Not only did the Paleo Diet literally save my life, it has transformed the lives of hundreds of thousands of people worldwide. Whether your goal is to lose weight or get healthy, the Original Human Diet will help you reach your goals.”

-Robb Wolf

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

So we are nearing the end of our Paleo challenge, great work to all those who have managed to stay on board!! Just quickly, there appears to be some confusion between clean eating and following a strict Paleo diet. In today's blog I have enclosed a list of foods which are Paleo friendly, just to get you through the last week.

For the Advanced CrossFit program visit the Raw Strength and Conditioning website.

Initially, going Paleo can be hard. Why? Because our food habits run deep. It’s not just the food on your plate that’s changing. It’s your favorite dish since childhood, it’s the family recipe that has been passed down for generations, it’s your go to restaurant when you need food on the go. We have enormous emotional attachments to our food and we are not prepared to give them all up at once. Well never fear, just because you've turned Paleo doesn't mean you can't enjoy an occasional treat, Blue Dinosaur's Paleo Treats have come to the rescue.

For the Advanced CrossFit program visit RAW Strength and Conditioning.

One of the core ideas that the Paleo diet rests upon is the concept of human evolution, and how it applies to agriculture and food sources. The argument goes, since grains and other neolithic foods have only been a part of the human diet for a relatively short period (in evolutionary terms), the human body has not had sufficient time to fully adapt. This lack of adaptation thereby increases the risk that these newer food sources pose to human health.

This theory is of course just a heuristic, and not really based on qualified experimental data. Matt Lalonde made it quite clear that approaching nutritional science in this manner is bound to get you laughed out of the room by guys with Ph.D.’s behind their names. But, it at least serves as a good starting point for exploring the modern human diet. From there you perform controlled experiments to test this hypothesis, many of which are now being done on a regular basis.

Well, what if that theory is just flat out wrong?

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

NORWEST ATHLETES CAPTURED BY THE MANLY DAILY ON THE WEEKEND. Click here.

Recently Guy recommended I watch a television show on the ABC called, 'Kill It, Cook It, Eat It.' A show that looks at the ethics of meat production and eating, and exactly what it takes to turn a living animal into meat for the table... where does your food come from?? It's not for the faint hearted! There exists much debate regarding where our meat or animal products come from, google it and you'll be hit with tonnes of information from all sides. I won't bore you with a lengthy thesis on my side of the debate, however one of the great things regarding the Paleo diet is that it is a truly sustainable form of eating if you consume local grass fed meats and animal products.

For the Advanced RAW Program click here.

At the end of today's blog we look at another new trainer profile - Dieter Roose.

The science on sugar consumption is unequivocal. Eating large amounts of sugar is THE MOST EFFECTIVE to pile on the unwanted kilo’s. It’s also the most effective way to ensure you’re a candidate FOR HEART DISEASE and a list of other unwanted conditions... Nestlé is the World’s largest food company, it operates 456 factories and employs approximately 283,000 people worldwide. Much of its business revolves around making us FAT. And since that side of the business is doing so well, it has decided to branch into the diet industry too...

For the Advanced RAW Program click here

At the end of today's blog we introduce another new trainer - Rich Millar.

This way of eating, like virtually any way of eating, can be made much more, or mush less expensive. Now, similar to cooking or meal options, I thought this was a pretty straight-forward concept (if you are broke, buy cheap, if you have some cash, kick your heels up a bit) but alas, it is not. So, I’m going to walk through some basic shopping and put an arrow in the head of the “Paleo is expensive” idea, then we will look at some basic finance ideas as I think some folks may benefit from that.

For the Advanced RAW Program click here.

CROSSFIT NORWEST IS CLOSED TODAY DUE TO THE PUBLIC HOLIDAY - ENJOY!

So if you've taken up this month's 30 Day Paleo Challenge chances are you're still in the "honeymoon phase" feeling motivated and going strong. However, what happens mid-month and how can you maintain the Paleo diet beyond October?

For the Advanced RAW Program click here.

Due to the long weekend, there will be NO 9:30am Open Gym/GPP Session TODAY. The 8am class is ON as normal. The gym will be CLOSED MONDAY, normal class times resume 6am Tuesday.

Starting today, CrossFit Norwest will begin its own 30 DAY PALEO CHALLENGE. What does this mean?? The 30 Day Paleo Challenge IS NOT a competition, the goal is to improve our quality of life and realise the health benefits of adhering to a strict Paleo diet. To do this we are not competing against each other, we are working together to support one another while undertaking this challenge.

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.

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 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.

As you may have noticed, recently we have been playing around with the programming for CrossFit Norwest. From today, 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.

For the Workout of the Day click here.

We've covered it before but Omega 3 fatty acids are the good guys, they reduce inflammation and balance out the heavily biased saturated and Omega 6 fats found in most normal diets. The best way to get more Omega 3s, and the number one supplement for the majority of CrossFitters (particularly in Sydney), is to supplement your diet with fish oil. Liquid is best and read the label to see how much DHA it contains. Here's an Omega 3 breakfast shake for your Sunday morning and a bit about the super food that it contains.