Crossfit Norwest

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 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 RAW Program click here.

An excerpt from Q&A with Ken Bob Saxton, Barefoot Running Pioneer. This information is useful for everyone who has ever been for a run in Sydney, not just barefoot runners, if you are from the latter group you might find the full interview interesting!

OK, so how to run gently, gracefully, naturally, on any surface?

1. Cadence. Don't be lazy. Get your feet moving. Practice lifting your feet 180 times a minute, or a little faster, while running in place, to start with. The longer time you are in the air with each stride, the longer you will be falling back towards the earth. If your steps are quick, and short (in time, not necessarily distance), you will spend less time accelerating toward the earth, and will reduce impact.

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.

Due to overwhelming attendance at the 5pm session we are placing a cap on this class. You are now required to NOMINATE your attendance for all 5pm classes; this is to ensure safety, enough equipment for each individual and to make sure I can assist everyone. You can nominate your attendance by: