EASTER MONDAY: NO CLASSES, TWO OPEN GYM SESSIONS INSTEAD 7-9AM AND 4-6PM
TUESDAY: NORMAL TIMETABLE RESUMES
How seriously do you take your recovery?? Following a tough session where you've busted your ass - how do you show your body some love? In today's post we'll look at self maintenance and tomorrow we will have a look at post WOD nutrition.
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.
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.
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.
Tickets are now on sale for the CrossFit Games Australia Regional Event at WIN Stadium in Wollongong from the 18-20th May. Tickets are $10 a day or $25 for all three days of competition. Purchase tickets via the CrossFit Games website here.
We would love for as many people as possible to come down over the course of the weekend and support our team and individuals competing! I guarantee that this event is worth the drive down to Wollongong, you will see some incredible athletes and be totally inspired to train hard for next year.
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.
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!
Have you checked out the photos section of the website lately? Many of you may have seen the AMAZING quality of our more recent photos - we'd just like to say a BIG THANKYOU to Sarah for her photography prowess! The photos we've received from the last two months have been fantastic, and Sarah has been kind enough to pass them on to Rich so we could include them on our Facebook page and website.
FROM THE 1ST OF MARCH, WESTERN SYDNEY'S CROSSFIT NORWEST WILL BE INTRODUCING A NEW CLASS TIMETABLE.
The reason behind this decision is to cater for the variety of levels and needs present at our gym, while still making the majority of class times accessible to all. As we get busier we have different standards of athletes, at CrossFit Norwest we want to integrate a few different levels of classes, please be patient while we all get used to this new timetable.
FROM THE 1ST OF MARCH, WESTERN SYDNEY'S CROSSFIT NORWEST WILL BE INTRODUCING A NEW CLASS TIMETABLE.
The reason behind this decision is to cater for the variety of levels and needs present at our gym, while still making the majority of class times accessible to all. As we get busier we have different standards of athletes, at CrossFit Norwest we want to integrate a few different levels of classes, please be patient while we all get used to this new timetable.
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!
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.
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.
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?
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!!!*
New Year’s resolutions are just goals, and goals are a fantastic thing to have – they give all aspects of your life purpose, and keep you motivated and focused. Remember these don’t have to just be about training or diet – goals can guide your work, focus on your relationships – improve your overall quality of life. They allow you to mark milestones in your progress.
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?
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.
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.
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...
So I've become a little obsessed with standards and full range of motion this week... Today, we'll look at ring dips: Proper range of motion in a ring dip means the shoulders have moved BELOW the elbows, and the height of the hips has changed dramatically. If your hips didn’t drop, you might be doing a crunch—and your “ring dips” won’t help you much when you’re doing muscle-ups.
For a front squat to hit full range of motion, in terms of depth you must go ass to grass. What does this mean?? Once the bottom position is reached, the bottom third of the hamstrings should completely cover the calves. If you're not hitting full range of motion, don't count it and think about why you can't achieve that depth... flexibility, strength - core or legs??
Hand release push-ups tend to be the set standard for CrossFit competitions, from a local Sydney games day to the Reebok CrossFit Games. While slower than a normal push-up, hand release push-ups have a number of benefits...
CrossFit whilst growing rapidly is still fairly unknown in the wider Sydney community. Once a strength and conditioning program, it has rapidly transformed into a hugely popular sport culminating each year with the CrossFit Games.
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 CrossFit Program visit the RAW Strength and Conditioning website.
SAVE THE DATE: CROSSFIT NORWEST CHRISTMAS PARTY 8th DECEMBER!
The back squat is a TOTAL BODY exercise, thus is an essential movement in developing strength. During the squat, the body recruits your glutes, hamstrings, lower back and abdomen to perform the movement. A stable core is required to enable your lower body to create enough force to drive the barbell/weight up against gravity.
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 CrossFit program visit the RAW Strength and Conditioning website.
GPP stands for General Physical Preparedness, it is a term which describes a degree of fitness. It means you have to get into shape to train NOT train to get into shape, if you are not in shape you will not get the most from your training. GPP work must be specific to how and what you will be training. SO.... GPP RAISES YOUR ABILITY TO DO MORE WORK BY SPECIAL MEANS.
