Crossfit Norwest

For Individual Programming visit www.rawstrengthandconditioning.com

Exciting news - our brand new Alpha Fit pull-up rig has just arrived and is in the process of being set-up. This will allow us to utilise more outside space and let the tall guys perform muscle ups more easily, the rig also includes adjustable wall balls targets. The inside pull-up bars will still remain, and we will use both during classes. Thanks in advance to all the guys who are helping in the set-up process.

Our brand new CFNW shirts have also arrived from the USA - girls singlets and tees, and guys tees - and are in the final process of being printed. These will soon be available for purchase.

Zen Planner is now COMPULSORY. If you are unsure of how to log-in please read the following: 'Are you logging in at the gym?'

For Individual Programming visit RAW Strength and Conditioning: www.rawstrengthandconditioning.com

It's Game Day (again), the fourth workout of the 2013 Reebok CrossFit Games Open will be released today at 11am AEST. This is the second last workout, the Open will be over before we know it, so hit each workout hard and leave nothing to chance.

Remember to keep things running smoothly please get to the gym earlier to warm-up etc.  The time it takes to complete Open WOD sessions will depend on the length of each Open WOD however we will endeavour to be as quick and efficient as possible, you can assist us with this by arriving early to complete your warm-ups and familiarising yourself with the workouts before the day.

For those of you who are not registered for the Open, you will still perform 13.5 during class time however do not need to be judged.

If you have any questions regarding the movements and workouts please ask us before the day. Make sure you try and use Thursday and/or Friday as active rest days/light Open WOD practise. Work on pacing of the workout, and strategy.

Once you have completed the Open please take note of your reps, your judge and your tie breaker time (for some workouts) - these will all be recorded for you on a sheet of paper. You require all three of these to submit a valid score.

For Individual Programming visit RAW Strength and Conditioning: www.rawstrengthandconditioning.com

It's Game Day (again), the fourth workout of the 2013 Reebok CrossFit Games Open will be released today at 11am AEST. This is the second last workout, the Open will be over before we know it, so hit each workout hard and leave nothing to chance.

Due to the Easter Break the Open will be performed as follows:

* THURSDAY PM SESSIONS

* FRIDAY AM ONLY

* SATURDAY AM

Remember to keep things running smoothly please get to the gym earlier to warm-up etc.  The time it takes to complete Open WOD sessions will depend on the length of each Open WOD however we will endeavour to be as quick and efficient as possible, you can assist us with this by arriving early to complete your warm-ups and familiarising yourself with the workouts before the day.

For those of you who are not registered for the Open, you will still perform 13.4 during class time however do not need to be judged.

If you have any questions regarding the movements and workouts please ask us before the day. Make sure you try and use Thursday and/or Friday as active rest days/light Open WOD practise. Work on pacing of the workout, and strategy.

Once you have completed the Open please take note of your reps, your judge and your tie breaker time - these will all be recorded for you on a sheet of paper. You require all three of these to submit a valid score.

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

The third workout has been announced for the 2013 Reebok CrossFit Games, an opportunity to test your scores against last year's 12.4 results - a 12 minute AMRAP of 150 wall balls, 90 double unders and 30 muscle ups.

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

One of the best things about the Open is the things we learn about ourselves as people and athletes, about CrossFit and the workouts themselves. Often people choose to re-do workouts and use these tools to better their scores - Where can I push harder? Where should I pace more? What do I need to work on for next year?

Take on board the following, 'How We Learn,' via Lisbeth Darsh...

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 Individual Programming visit RAW Strength and Conditioning: www.rawstrengthandconditioning.com

Last Call! Have you registered for the 2013 Reebok CrossFit Open? The Open kicks off in less than two weeks and we would love everyone at CrossFit Norwest to participate and help us earn points for the gym.

So why should you compete in the Open and how do you register?

For Individual Programming visit RAW Strength and Conditioning: www.rawstrengthandconditioning.com

Not long now till the Open kicks off... The Reebok CrossFit Open is for EVERYBODY, that's what makes it such a special time each year. This year over 100,000 people from around the Globe are expected to compete in the Open, while the majority will perform the workouts at a registered affiliate like CrossFit Norwest, some will film their workouts and submit them online.

WHY DO THE OPEN?

Quite simply to have a specific goal and to test yourself, against people of a similar age, against your performance last year, against some of the best athletes in the World, or even against your own family members. In previous years we have had CrossFit Norwest members gain new skills for the first time during Open workouts (double unders have been a big one!!), set PR lifts and push themselves beyond what they thought was possible. All our Saturday sessions will be replaced with the Open workouts so help support our gym and earn us points.

The 2013 Reebok CrossFit Open will put competitors through five workouts over five weeks starting on March 6th and ending on April 7th. The first workout will be released at 5 p.m. Pacific Time on Wednesday, March 6. To be in the running you must register, complete the first workout, and submit your score by 5 p.m. Pacific Time on Sunday, March 10. This will be the same process each week. Workouts will be completed at our affiliate, then it will be up to you to submit your score via the games site, which will then be validated by us. It must be sumbitted on time for us to validate otherwise you will not receive a score for that week.

Want to see who is already participating from our gym - see here.

HOW TO REGISTER:

For Individual Programming visit RAW Strength and Conditioning: www.rawstrengthandconditioning.com

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

** 2013 Reebok CrossFit Open Information Night + BBQ this Friday 5:30PM**

Been to your latest Rebel store lately? Spend over $100 at Rebel stores on either Reebok CrossFit Footwear or Reebok Delta Apparel and go into the draw to win a trip to the 2013 Reebok CrossFit Games in LA! Available now, ask in stores for more details. Go and treat yourself.

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

Been to your latest Rebel store lately? Spend over $100 at Rebel stores on either Reebok CrossFit Footwear or Reebok Delta Apparel and go into the draw to win a trip to the 2013 Reebok CrossFit Games in LA! Available now, ask in stores for more details. Go and treat yourself.

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

This weekend the 2012 Reebok CrossFit Games will be held at the Home Depot Centre in Carson, California. The CrossFit Games are the ultimate aim for any competitive CrossFitter, and at their conclusion will find the fittest man, woman and team on the planet. The journey towards the Games started with the 2012 Reebok CrossFit Open - an online worldwide competition which saw 69,000 people compete over five weeks to gain a spot to the Regionals competition. The Regionals seperated the elite from the great CrossFitter, a top three finish in your region then saw you move on to the final step - the Games.

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.

** 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!!!**

CrossFit has evolved rapidly over the previous year from a strength and conditioning program to a full blown sport with professional athletes and endorsements. The partnership between Reebok and CrossFit is a unique one, which has encouraged this rapid growth.