June Long Weekend Holiday

No sessions today the 12th and Mon 14th June

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June Long Weekend Holiday

No sessions Next Sat the 12th and Mon 14th June

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"Erin"

Five rounds for time of:
20/15kgDumbbells split clean, 15 reps (for rx'd)
21 Pull-up

* you may use any combination of 5, 10, 12, 16, 20kg dumbells or kettlebells

Post time to comments.

June Long Weekend Holiday

No sessions Next Sat the 12th and Mon 14th June

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Games Prep 2

Nerves

When it comes to the the first CrossFit event you compete in...... well lets call it participate in, as "compete" will automatically generate nerves try to be relaxed and have fun. Easily said than done right. Like any sporting event or any event at all for that matter nerves can work with or against us. I can bet that players running out for the State of Origin rugby league games are nervous even though they have run out onto those stadiums many times. Nerves in this case raise the heart rate, help secrete adrenalin from the adrenal glands as the pituitary sends downs it messages for the fight or flight response. These are positive physiological response for performance. This increased awareness will help you run fast, react quicker and lift heavier for longer. If you are nervous that is a GOOD thing.

The biggest hurdle with nerves for a new athlete is feeling like they are not good enough which makes them nervous because they do not want to be embarrassed or they think they are not ready. Well everyone needs to start somewhere and everyone needs to compete for the first time before they can compete for the second time. In CrossFit, although most of the time it is an individual event you are never alone. You will always be supported by your friends from the box, from friends you have made from other boxes and your family. At the end of the day you are only measuring your performance against YOUR PERFORMANCE and "competition" will bring out your best!!

If you can get over the initial nerves of actually doing a workout in an uncomfortable environment, I can tell you, you will forget about all nerves as soon as 3..2..1.... GO is shouted!!! After all CrossFit is about being comfortable with being uncomfortable.

June Long Weekend Holiday

No sessions Next Sat the 12th and Mon 14th June

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CrossFit Games Prep-

So with the recent hype of activity regarding CrossFit Games and again it's surge in popularity, we see more and more CrossFit Boxes opening and with this comes open days. One to promote the new box and two provide an environment for friends people have made through CrossFit to compete against and with each other, under standards that may or may not be a little stricter than the usual way one trains.

Recently we have seen CrossFit Brookvale having games with different ability level categories which Bas set up. He also did the same when he opened Never quit over at Prestons a little under a year ago. This weekend we see Jase Haywood from CrossFit Body M holding games with different levels of scaling allowing people who are not deadset flat stick fire breathers an avenue to test their ability level against other non flat stick fire breathers.

As new individuals are introduced to "competition" or comepting I am answering more and more questions on how you should prepare for an open day/competition. An easy answer is prepare for the unpreparable which is esssentially CrossFit. If you can't be the best at something be bloody damn good at nearly everything. Often in CrossFit style competitions you don't have to win any single workout but place reasonably well in most and you'll be near the top. Great example was Steve Willis from CFX last year in the states. Steve placed 4th overall giving him the title of 4th fittest in the world for 2009. I may be wrong but I don't think he won any one event but placed very very well in all events. This showed what a great all round athlete he is.

June Long Weekend Holiday

No sessions Next Sat the 12th and Mon 14th June

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On Saturday due to the wet weather CrossFit Norwest and RAW hosted the Parramatta Rugby Union Colts team. The boys worked hard and many felt sick and could give only little to the session. Mayb it was because they thought they were not training due to the weather but perhaps it had a little to do with their diet. 

See I was talking to the coach Peter Cohen and he asked me to talk to the players a little bit about diet as he had noticed the majority of them snacking on meat pies, sausage rolls and confectionary bars before game. This is from guys who are not playing park footy but they actually have some ambitions to to play sport at at competitive level. I had a think and the simplest advice I could give them was................

*Each meal ensure you have 3 macro nutrients (carbs, protein and fats). Examples I gave were carbs, breads, rices, pasta, fruit and vegetables. Protein, meat chicken, fish, eggs and fats olive oil, avacardo, nuts and seeds. I later refined the carbohydrate to be more fruit and vegetable and same the pasta, breads and rices as a sometimes food. 

*Eat when ever you are hungry. Don't worry if you only ate 2 hours ago. If you are hungry just eat. Usually if you are hungry soon after a meal it is because the first meal had too much carbohydrate. 

*Never play or train on an empty stomach. Always ensure you have eaten something before training or play. A simple pre game or pre training snack could be Carbohydrate- banana, Protein- small can of tuna and Fats-Hand full of nuts. Post training/game carbohydrate- fruit, protein- shake, fats olive oil in shake. 

* You don't have to be SUPER strict on your diet 100% of the time. If you can stick to your diet for 6 out of 7 days then that is great. When you have a lapse in your diet just jump straight back onto good habits.

*Drink water................................ full stop.

WOD

"DT"

Five rounds for time of:
70/45kg Deadlift, 12 reps
70/45kg Hang power clean, 9 reps
70/45kg Push jerk, 6 reps