Crossfit Norwest

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

GOOD LUCK TO EVERYONE COMPLETING THE OPEN WOD TODAY. REMEMBER WOD-ING KICKS OFF AT 8AM SHARP.

I wrote the following article about box jumps around six months ago but I thought it was particularly relevant to recycle it for those of you completing Open WOD 12.3 today. Box Jumps often come under much scrutiny for range of motion and movement standards, don't risk getting no repped by completing the movement correctly. Remember: While on top of the box (NOT jumping back down) your knees and hips must be open fully!!!!

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!!!*

I found the following article on Greg Everett's Catalyst Athletics Website, and it rings 100% true with so many CrossFitters. Are you sloppy in your olympic lifts, or your form in general?

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

We are often asked the question, "What WODs can I do while on holiday?" With bodyweight movements being a big part of CrossFit, it's easy to continue your training while away, or at least hold on to your fitness so it's not such an effort when you get back.

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

During sessions we harp on about correct form, technique and range of motion - the basic fundamentals - all the time. Who cares if you finish first in a WOD at the box if you then go to a competition and get constantly NO REPPED for crap form! Practice Perfect NOW when you have the opportunity, it will translate to the next games day and allow you to perform movements correctly and efficiently.

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

You may have noticed over the past few weeks that I have taken a more secondary role in running the classes at the gym, and have been delegating an increasing amount among other Norwest trainers. The response to this move has been very positive, while I have stayed in charge of programming, other trainers have been bringing fresh perspectives and expertise to our sessions.

Over the next few months you will be seeing less of me in the gym, while still in charge of the CrossFit Norwest programming, I will be in and out of the gym sporadically, however will continue to take the Beginners Introduction Course on the first weekend of each month. Rich Millar will be taking the majority of classes, with our other trainers; Dazza Jackson, Dieter Roose, Dana Corsini and of course Johnny Sewerle also taking a few classes per week.

TENTATIVE DATE for a CrossFit Norwest Christmas Party/Welcome for the New Trainers will be the 10th December. KEEP IT FREE!!!!!

For the Advanced RAW Program click here.

GOOD LUCK TO ALL THE NORWEST ATHLETES COMPETING AT BATTLE OF THE BEACHES TODAY!!! RESULTS WILL BE POSTED TOMORROW!

How many times have you heard Non-CrossFitters question the legitimacy of CrossFit workouts and movements when they see kipping or butterfly chin-ups - "Isn't it cheating?" The kipping pull-up has been a point of fervent contention since its popularisation by the sport; one camp tells the world it’s the only way to create complete elite athletic dominance and will possibly cure all known disease, and the other claims they will fail to develop much of anything athletic but will completely destroy your shoulders. It seems unlikely that any of these is entirely true.

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, 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 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.

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 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!