CrossFit Brisbane Hard 'n' up challenge 15 August 2010
Come and celebrate CrossFit Never Quits 1st birthday over at Prestons. The day will be run in ability categories and will be team events. Please click on lik to register your team.
* No session this 630pm evening as outlined above.
* CrossFit Brookvale open day this Sunday 30th MAY 2010
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* CrossFit Body M- Rise of the Machines open day June 13th 2010 Gosford
* Tough bloke/chick challenge July 2010
WOD
30 Muscle-ups for time
* if can't muscle up sub 2 pull ups and 2 ring dips per muscle up. Interchange these 2 for 2.
Rest 5min
1 Rounds for Time:
15 knees to elbows
15 kettle bell swings 32/24
5 laps bear crawl
25 MAY 2010 Max Snatch
NO SESSION THIS WEDNESDAY AT 6:30pm. ALL OTHER SESSIONS NORMAL
A little on diet........... A new member to the box asked me the other day about what they should be eating. There is no simply answer to this and for each individual there is probably no ONE correct answer as what works for one person may not work for another. In todays society many people have food intolerances and or allergies. More and more people are being diagnosed with coeliacs disease and diabetes so please do not take the following reading as gospel. Each person has different dietary needs!!!
I can say however after reading Barry Sears, Enter the zone I followed the zone diet to the letter. I measured everything, calculated my macro nutrients into the correct ratios and I can honestly say that I immediately say improvements in my work capacity. To further my education into the dietary needs of not only athletes but indeed all individuals I was put onto the Robb Wolf site by Adrian a fellow CrossFitter. There, I read not SO much about food ratios but a large emphasis on food quality. Nothing processed, nothing that could be potentially poisoning the body but simple unprocessed foods meaning not eating breads, rices, pastas, dairy- like cheese, milk and yogurt.
I decided not to through out the Barry Sears principles but mould the 2 together. From my experience I can say that eating a Robb Wolf paleothlic diet concentrating on eating fresh fruits and vegetables, meat, chicken and fish with nuts and seeds in a Barry Sears zone orientated ratio is a terrific way to reach optimal results. Mind you, you must remember that all individuals have different needs and no generic diet prescription is suitable for every single person.
Lastly I do not believe in diets........... I believe in lifestyle choices. You are after all what you eat.
WOD
Snatch 1-1-1-1-1-1-1 reps
Post loads to forum
then .
"Cindy" for 3min.
5 Pull ups
10 Push ups
15 Squats
24 MAY 2010
NO SESSION THIS WEDNESDAY AT 6:30pm. ALL OTHER SESSIONS NORMAL
Yesterday 3 CrossFit Norwest members and Raw strength and conditioning athletes participated in a 5km fund raising run at Homebush Olympic park. Adrian Miles also participated in an 8km cross country run at Bass Hill. It was an earlier start to to the day but Daz, Corinne and myself car pooled to the start. There we met Kat.
I think it was probably the coldest morning this winter. The threat of rain loomed and the breeze was a little more than brisk. The flat course that was outlined meant that some personal records were going to fall.
They warmed up briefly and they were off. The winner crossed the line in 16min 02. An amazing run! Kat crossed first in the female catagory with a time of 20.29. A blistering time! Daz came in next finishing 4th overall fromt he males with a time of 23min 56 and closely coming in just behind him was Corinne with a time of 23min 58!
I later recieved results from Adrian who ran roughly 39min for his 8km cross country run!!
WOD
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up Box jump box GHD sit-up or normal sit ups
Post time to comments/forum.
23 MAY 2010
Today is a rest day at CrossFit Norwest however some of our affiliate team will train in preparation for their trip to the USA in 6 weeks. The normal RAW program is actually WOD 2. Sometimes our team training will involve multiple workouts over the course of a few hours which are designed to replicate the stress placed on the body in competition when multiple workouts are prescribed using alternating energy systems with sometimes only a few hours between maximal efforts.
Yersterday Corinne and I were having a chat about todays workouts and what we could do. I gave Corinne pretty much an open plate to see what she could come up with. I had already programmed a workout which is displayed as WOD 2 and Corinne wanted to put together her own. We had a chat about how long we thought particular exercises would take and the order they should be performed in. Normally on a Sunday CrossFit Norwest would post just REST but today Corinnes workout will be posted which for the affiliate team will be their first workout out of two.
WOD 1
"Corinne"
70m hill run 30/20kg vest 90m tyre flip 200/90kg 12 Clean and jerk 70/45kg 90m tyre flip 200/90kg 500m row
WOD 2
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up Box jump GHD sit-up
Post time to forum.
22 MAY 2010
Yesterday during an interview with a young lady from a sydney radio station the topic rose about overcoming fears. I recalled a conversation I had with an athlete at Norwest about how we had helped him overcome his fear of being upside down. When handstand pushups were programmed into the warm up as part of the skill work section this guy just didn't want to have a go. With a little encouragement, assistance and determination on the athletes part, a handstand was achieved. When he rose from being upside down he had a great smile on his face and he said "You know what? Being upside down is my biggest fear. I can't believe I just did that,"
This is just one example of over coming fear............ But really it happens every day. More than one athlete that I know of, has told me that they are almost frightened to look at the daily WOD in the morning because of fear they will not be able to complete the session because it is too hard, too long or to challenging. Each and every athlete gets through each and every session and those athletes who were, or are still scared of the workout have changed their attitude to be more anxious about the workout. A lower level of fear.
This is what is great about CrossFit. No matter your ability level, your past or present fitness level or strengths or weaknesses you WILL be able to perform each workout. The only difference will be HOW you complete the workout. It is great to see ordinary people achieve extraordinary things. People overcoming fears, people always improving and people learning more and more about themselves each and every day.
WOD
Three rounds for time of: 125kg Deadlift, 10 reps 50 Double-unders
Post time to comments/forum.
21 MAY 2010
Training with injuries
Just because you sustain and injury doesn't mean you should turn into a house bound xbox or wii hermit.
The beauty about CrossFit is it's universal scalability. Just about anything can be subbed for anything else. A good trainer should have infinite ideas on how to still get results and in fact improve other areas of fitness when one is injured. When one body part is injured often an individual will naturally protect that body part and not want to subject it to any potential dangers or further injury. That is fair enough!!! But what about the rest of the body? Because we have an injured shoulder does that mean we can not do single arm thrusters, tabata squats, rowing on the c2 with one hand. A period of training like this will also get the body and mind to adjust to different movement patterns and also allow the motor cortex to think outside the square as well as providing a different neuromuscular stimulation.
Although studies are limited there has also been positive research to say that training one particular side of the body or muscle group when the other muscle group is injured may infact lead to less muscle wasting or atrophy in the side being rested or injured. What that means is if you train your uninjured side as normal you are potential minimising the strength loss in the inactive side leading to a fast recovery when you actually are allowed back to full duties.
Do not be afraid to approach your coach with any problems you might have and how to get around problem areas
WOD
For time: Run 1.6km Dumbell snatch, 50 reps Run 800m Dumbbell snatch, 35 reps Run 400m Dumbbell snatch, 20 reps
15, 10, 5kg dumbells depending on flexability rx'd 15kg or 16kg bell
These are one-arm squat snatches, alternating arms.
20 MAY 2010
Standards
So yesterday we talked about efficiency and economy. Standards can also be placed in this bracket.
Standards are movement requirements that are set in place to ensure correct technique, injury reduction, allows reproduction of correct movements for measuring work capacity and in a competition sense ensures all athletes perform the same movement to be compared against. For instance a person performing half range air squats will be able to squat quicker than someone performing full range squats giving the appearance of more work but in fact the person doing full range would have more benefit.
For the next fortnight at CrossFit Norwest and RAW everyone will knock back on the intensity and concentrate a little more on FULL range of motion performed with as best technique as possible. Remember slow is smooth.... And smooth is FAST
