Efficiency or brut power?

Recently the Australasian Regional Qualifiers were held.  This event show cased the best athletes from across the country in one sporting arena.

With such a varst array of athletes on display different strengths and weakness were highlighted

CrossFit is an evidence based fitness program constantly measuring work capacity. So what is better- efficiency or brut force. Over the course of the weekend as events went on it was clear that efficiency and technique will always win.... Hands down over brut force.

Chris Hogan was calm composed and planned his workouts, even walking on transitions between exercises. He was efficient in every way. Great mid line stability, excellent levers, great Olympic lifting technique and little excess muscle bulk- having said that he was no ectomorph.

In CrossFit economy,efficiency and technique will eventually out play, out pace and win over a firebreathing dragon! Tip- step back, plan your workouts, break down your movements, ensure correct technique and look forward to quicker times!

WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Our WOD today is max deadlift. This will be a CrossFit Norwst Leader board and it will also go up on RAW strength and conditioing leader board Although todays session is purely a weight lifting session and not your typical CrossFit session where you are trying to avoid your heart pounding out of the mouth you should attempt to reach the same intensity.

We need heavy days in our programming to not only build strength in that particular lift but also build strength and resiliance in our tendons, ligaments and other connective tissues. Lifing heavy provides a huge amount of neuromuscular stimulation. When you are finished lifting on a heavy day you should feel just as gassed as you do when you perform any metabolic conditioning workout just different. If you have lifted heavy you will feel fatigued, slow and you may even experience twitching or cramping in the muscles. This is the bodies response to stress and it means you lifted or pushed hard!

Today concentrate on your technique, KEEP your back straight. No harbour bridges!!! Give it everything and lift heavy. Lets see some PR's and new names on the leader board!!!

WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to Forum.

Muscle Soreness

Muscle soreness


Muscles act as pulleys between bones creating levers and movement. Muscles are used in every single action your body performs from swallowing your food to blinking your eyes and snatching 60kg.

Over time our bodies become accustomed to it's everydays activities, when activities change like moving from sitting infront of the computer all week to gardening on the weekend..... Suddenly getting out of bed isn't that fun on Monday

Muscles are made up of muscle fibres, going deeper inside the fibres you'll find muscle spindles, inside these spindles you'll find sarcomeres, the actual contractile elements of your muscles are actin and myosin filaments. These slide across each other and grip for an easy way to describe it and the result is movement. When we do something different physically that our body is not accustomed to these actin and myosin fibres are disrupted. Local inflamation comes to heal the area and the end result is sore but in the long run stronger muscles

If you are sore don't worry, it means you worked hard. The skills is differentiating DOMS vs injury.

WOD

"Murph"

For time:
 1.6kmRun
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

*leader board workouts to be done UNPARTITIONED!!!!

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1.6km run. If you've got a10kg  vest or body armor, wear it.

Post time to forum.

LAST WEEKS GAMES

The weekend just gone was Mothers Day weekend but more importantly than Mothers Day the Australasian CrossFit Regional Games were on!!!! There was individual, Affiliate Cup and Masters categories. CrossFit Norwest had multiple athletes competing and a few that were unlucky and missed out due to injury.

The Norwest Affliate Cup Team made up from Corinne K, Sharon B, Dana C, Dieter R, John F and Dan W were extrememly nervous with only John and Dieter having done any form of CrossFit related competition. Dan and the girls were extremely nervous! UNDERSTANDABLY. All nerves were gone aftert the first work out when Norwest took 1st place with 197 reps of overhead squat-Daylight second! The remaining events we clearly finished in the top four in every single event only missing 3rd by 1 second in the sand bag run.......... Every second really does count! Norwest failed to complete only 1 workout however out of all teams only 3 teams FINSHED. What that meant was that the best we could possibly finish was 4th..... Regardless of all other placings if you finished ALL workouts RX'D you would finish above any team who did not finish (DNF)

Norwest finished 5th overall, if we had done 15 more reps in the workout that got DNF'd Norwest would have finished 3rd!!! A fantastic effort from everyone!!!!!!! We have now booked our spot to the finals in the states!!

The individuals was a bit of a let down in the end for Norwest and RAW as Rob was injured only 10 days prior to the event and Kiara having surgery 4 weeks prior on a dislocated shoulder. However all was not lost with Chloe V H flying the flag. Chloe is a great all round athlete that excels at nothing particular but is solid across all domains of fitness. This is what makes a good CrossFitter. Good general physical preparedness (GPP). Chloe finished mid place over all with 2 particular workouts highlighting some chinks in the armour. Chloe stuck to her guns an although not performing one single repetition in workout 4 due to not being able to muscle up, her will and determination meant she went down trying. Due to her decision to atttempt the workout as RX'D she was rewarded but placing ahead of ALL girls who scaled. The points scoring system worked in her favour for that work out.

Overall it was a great day and I thnk everyone was inspired and I think we'll see alot more Norwest/RAW guys/girls at the next few games.

WOD

Complete as many rounds in 20 minutes as you can of:
15 Superman
15 Knees to elbows
40/30kgOverhead squat, 15 reps

Post total reps to forum (45reps per round).