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

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 CLASSES, 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

Congratulations to the individuals who have been chosen to make up the roster for the CrossFit Norwest Regional Team to compete at Wollongong on the 18-20th May. The final three males and females will be chosen closer to the Regional event. Again, we would like to say a big thank you to everyone for their efforts in the Open over the past few weeks - keep up the commitment, there are plenty more events on the calendar this year that we will all be working towards - CF CHAMPIONS League, Local Games Days & Tough Mudder.

CROSSFIT NORWEST 2012 REGIONAL TEAM:

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.

EASTER HOURS:

GOOD FRIDAY: CLOSED

SATURDAY: CLOSED

EASTER SUNDAY: CLOSED

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

TUESDAY: NORMAL TIMETABLE RESUMES

Last week Nooks posted a reflection in the forum, on his experience competing in the 2012 Reebok CrossFit Open at CrossFit Norwest in Castle Hill. I have shared his reflection below, and encourage the rest of you to do the same. It will make you appreciate how far you've come, see where your strengths and weaknesses lie, and how you handle competition - all great stuff to help improve your performance in the future.

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.

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.

NEW MARCH TIMETABLE COMMENCES ON THE 1ST. PLEASE VIEW YESTERDAY'S BLOG FOR DETAILS.

During the "CrossFit Season" it's important that you have your diet 100% down pat - you are more likely to be successful in doing this if you keep a nutrition log. Why? Accountability.

For the remainder of the Open and through the Regionals we would love it if as many people as possible would start posting food logs on the forum. See the Nutrition Logs section for some ideas on what your food log could look like. This was highly successful during our 30 Day Paleo Challenge, and we feel it's time to focus on our nutrition again. You can see what your fellow CrossFitters are eating and get some ideas and motivation for yourself!

You do not need to be Paleo, however we do insist that you eat clean at least 95% of the time, this means avoiding too much sugar (even fruit) and avoiding anything processed. Try it and see how it is reflected in your 2012 Reebok CrossFit Open results. Good Luck everyone!

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 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.

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 visit the RAW Strength and Conditioning Website.

XMAS PARTY THIS SATURDAY - REMEMBER YOUR INVITE/MEAL CARD.

Why is it important to track your workouts? CrossFit is about constantly striving for better performances and improvement in our strength and conditioning. How else can you track this unless you're keeping track of your scores? What happens when a workout like 5 X 3 Front Squat AT 85% comes up, how do you know what weight to be using during your sets?

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

Congratulations to all the Norwest competitors who participated in CrossFit South West Sydney's Games Day on the weekend - Libby, Jamie, Sarah and Pete.

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.

SUNDAY 27TH NOVEMBER: CROSSFIT SOUTH WEST SYDNEY GAMES DAY

SATURDAY 3RD DECEMBER: CROSSFIT NORWEST CHRISTMAS PARTY

The details for our Christmas Party are as follows -

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

KIDS PROGRAM 7am EVERY SATURDAY. COME AND JOIN US!

Rich Froning Jr is undoubtedly the best CrossFitter in the world at the moment, the 2011 Reebok CrossFit Games Champ, and runner up in the 2010 CrossFit Games, he is still only 24! How do his stats compare to yours??

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...

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

Once you've decided that CrossFit is your sport, you're ready to compete in a few games days, and are constantly striving to improve your lifts and performances, it would definitely be worthwhile at looking to invest in your own pair of Olympic lifting shoes. Olympic weightlifting shoes are supported by a wedged, wooden heel that is raised about 1″-2″. The sole of this wooden wedge is covered in tacky rubber and is squared off rather than rounded. This design makes the shoe as rigid as it can possibly be in order to aid in stability for the clean, snatch, and jerk.

For the Advanced RAW Program click here.

At the end of today's blog we introduce the last of our new trainers - Dazza Jackson.

CrossFit adheres to the belief that effective athletic/training programs have a strong foundation in gymnastics. Why? Because gymnastics demands athletes to be highly technical, and develops all the domains of fitness. Gymnastics WOD a website devoted to providing gymnastics workouts for CrossFitters, is a worthwhile assistance program to build and maintain healthy, powerful athletes of any level, sport or discipline.

For the ADVANCED RAW Program Click here.

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

Bon Voyage Maddy!! Maddy is leaving to start her new life in the UK today. Everyone at CFNW wishes her all the best and hopes she continues on her CrossFit journey!!

CrossFit Norwest's 30 DAY PALEO CHALLENGE is Starting TOMORROW. See the forum for details!

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 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.

Get ready for a Guinness World Record Attempt.

For the Workout of the Day click here.

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