"The Beast"

Joey Scafidinews, strength, Uncategorized, wod0 Comments

Today was the final hoorah for Petr “The Beast” Jindra.  He’ll be leaving us for the Army soon and he’ll be sorely missed. Petr’s been with us from the first day that we were in Letna and he has been a big help in getting the gym up and running.  From helping to move/install 4 tons of flooring to chipping off plaster, painting and installing our lighting, Petr has been there for it all. Always one to accept a larger than life challenge, joining the Army almost seemed predestined. We sent Petr off with a fun little couplet and a shot of hruskovice!  Compliments of Tomas Ladman:) “You’re always welcome at CrossFit Committed, Petr, and we hope to see you back here often!  Good luck and kick ass!” Strength:  Wendler deadlift WOD:  5 rounds 10 power snatches 45/30 40 double unders  

CrossFit Open 2012

Joey ScafidiUncategorized0 Comments

So, the CrossFit Open is over and I wanted to congratulate everyone who competed!  For some of you this was your first competition, for others it was the first in a long while.  And some of you competed even though you thought you had no chance, whatsoever.  Whatever the case may be the important part is that you threw your hat in with the others and gave it all that you had. One of the great things (and not so great things) about the Open was that there was no scaling.  This pushed many of you to try things you normally wouldn’t have had the courage to try.  Which led to some of you achieving things that you didn’t think you were capable of. Burpees, box jumps, snatches, toes to bar, push presses, thrusters, chest to bar, wall balls, double unders and muscle ups! Many of you set new PR’s and pushed yourself harder than you thought you could, and for that you deserve a round of applause. It’s time to start training for next year!     Men * 328. Joey Scafidi – CrossFit Commited 842. Michael Burton – CrossFit Commited 985. Petr Jindra – CrossFit Commited 1261. Filip Belohuby – CrossFit Commited … Read More

Goal work!

Joey ScafidiUncategorized0 Comments

Now that our goal board is humming along, we’ll be doing away with our Tuesday 2min challenges and instead we’ll be focusing on achieving our goals!   Today was our first day implementing “goal work” and: Robert got his 1st muscle up! Mike got 5 unbroken muscle ups! Mike also got his first strict muscle up! Tomas L. got 5 double unders unbroken! Great work!  Let’s keep setting new goals and knocking them down. Click here to set your goal!  http://www.staging-crossfitcommitted.kinsta.com/members-goal-board/     27/3/12 Strength:  Goal work/Make up WOD:  4 rounds 5 wall walks 10 v-ups 15 lateral jumps   And just to answer the common question that keeps coming up:  Yes, you need to reserve your place in a class online and then sign in when you enter the gym.  Yes, I know it’s a big change and it’ll be a pain in the ass at first but it’s the only way that we can stay organized and continue to grow.  Thanks for your help with this.  Give it a week or two and you won’t even give it a second thought anymore.

Ain't nuttin' but a peanut.

Joey Scafidistrength, Uncategorized, wod0 Comments

Since we’ve implemented the Wendler 5-3-1 system as our strength program, it’s become evident, really quickly, that that last set is the “oh shit” set. Five reps at 65%, no big deal.   75%?  hard but doable.   But max reps at 85, 90 and 95%?  If you push yourself  on that last set, as you should, then you’ll come away  feeling just as exhausted as when you finish any other workout, where you end up sprawled out on the floor wondering, what the hell just happened. How you mentally prepare for that last set will drastically effect how well you do. Even though we all may not strive to be as freakishly huge as Ronnie Coleman (we couldn’t even if we tried), that doesn’t mean that we can’t learn a thing or two from one of the giants of the bodybuilding scene. Namely, how to approach a heavy lift. If you’ve never seen the larger than life Ronnie lift some serious weight then check out the clip below to see how it’s done.  No, you really need to watch it.  I’ll wait. http://youtu.be/pM7uyP6cXgY As amusing as that was it’s more important to note what he doesn‘t do, than what he … Read More

Winners of our 8 week Paleo Challenge!

Joey Scafidihealth, news, strength, Uncategorized, wod0 Comments

            So, the challenge is over!  Hopefully you all haven’t reverted back to your old ways just yet.  Many of you, myselfincluded, had at least one bad meal after the challenge ended and felt horrible afterwards.  Everyone craves that first meal after being without sugar for so long and then, after feeling the repercussions of that, you hopefully see that there might be some sense to eating this way after all.   Congratulations to Marie Petyrkova and Filip Belohuby for winning our 1st Annual Paleo Challenge! Marie lost 4.8% body fat and increased her score on Cindy by  120 repetitions! Filip lost 11.5% body fat and increased his score on Cindy by 169 repetitions!   The award for biggest increase in their Cindy score goes to Jamie Nicole with a 323 repetition increase!  Jamie went from 9 rounds plus 4 repetitions, to 19 rounds plus 27 reps!  Badass. Filip had the highest loss of body fat out of everyone Laura Gilbert had the cleanest diet for the entire 8 weeks for the women Honza Hladik had the cleanest diet for the entire 8 weeks for the men     Marie and Filip win 5,000Kc each! … Read More

A new strength program

Joey Scafidihealth, news, strength, Uncategorized0 Comments

            For awhile now, since we’ve been open actually, we’ve been following a very basic, pretty boring, linear strength program. It served its purpose for awhile – all of you got stronger!  But despite the old adage of “if it ain’t broke, don’t fix it”, I think we can do a lot better. There were a few problems with our old system of 5×5 one week, 5×3 the next week, wash, rinse, repeat. Five sets with one or two warm up sets before, tends to take a pretty long time to get through.  Especially when you’re working with a partner.  And considering that we’ve only got an hour to get through a warm up, strength session, and a WOD, that eats up a lot of time. Some of you underestimate just how badass you are and consistently load the bar with a lot less than you’re capable of. Setting new PRs didn’t come as often as hoped, I believe, because of the limiting nature of the set/rep scheme.  Do your last set of five and stop.(This was one of the biggest mistakes and one of the biggest changes with the new system.) Well, no more. … Read More

Sleep: The Missing Ingredient

Mikehealth, Uncategorized0 Comments

Let’s start from the beginning…I mean the very beginning. Research suggests that our Paleolithic ancestors lived a lifestyle that was, in general, very different from our own (wow – you think!?). But just how different remains a debate. According to Ancestral Health experts a typical caveman day may have looked something like this: Wake up as the sun rises Forage for some berries and/or plants to eat Rest Play around with your fellow tribesman Rest Stalk some prey and (hopefully) kill it for dinner Rest Eat and dance and hopefully get laid Sleep as the sun sets Repeat There obviously exist several iterations to the above scenario, but you get the point.  Now contrast the above with a typical human schedule these days, or to your own schedule for that matter. It’s likely that unless you work in a pre-school your life doesn’t involve sporadic “napping” (if you do work in a pre-school, hopefully you get to nap with kids).  Moreover, I would argue that a vast majority of people don’t go to bed as the sun is going down. I don’t want to fall into the rabbit-hole argument of our “uber-productive” and “workaholic” society – so I’ll leave that … Read More

Crossfit Hands: Badge of Honor or Mark of Neglect

Mikehealth, Uncategorized0 Comments

I could almost hear the collective groan as the third workout of the 2012 Crossfit Open workout was posted onto the Facebook page. Eighteen minutes of box jumps, push presses…and the dreaded toes-to-bar. All three have their own challenges, but for me personally it’s that final movement that is bad for a particular reason: ripping the skin from my hands. If the pictures above seem familiar, then you can relate to this post. Those are my hands after a particularly grueling workout. In addition to the pain (a “wearing-gloves-in-the-shower” type pain), it doesn’t look particularly appealing either. Moreover, if your job or social life outside of Crossfit requires the occasional handshake then it may be awkward to explain why you would “rather not” shake hands without launching into a justification of why suffering is more bearable than quitting. Some in the Crossfit world contend that blisters make you seem hardcore, and certainly credit must be given for working through the pain. But let’s face it: torn hands are an unnecessary inconvenience – and they may even keep you out of the gym if they’re bad enough. Prevention First and foremost if you’re new to the Crossfit scene and don’t yet … Read More

Step away from the scale!

Joey Scafidihealth, Uncategorized0 Comments

              Throughout the last seven weeks of our Paleo Challenge, and in general, people are obsessed with the number on the scale. And I have to admit that at times I’ve been guilty of the same thing.  It’s gratifying to step on the scale and watch the number go down, week after week.  You assume that you’re getting fitter, leaner and more healthy but any number of things could be responsible for weight loss/gain. When a new person joins the gym with the hope of losing weight, oftentimes it can be discouraging to actually see the number stay the same or even go up, in the beginning! For untrained people, adding muscle is easy and in the beginning of starting a new program that’s exactly what will happen. And since muscle is more dense and heavier than fat, you could actually gain weight in the beginning. Gaining muscle and losing fat can make it seem as if you’re not making any progress, if all you do is go by the number on the scale. So, instead of stressing out over stepping onto the scale, day after day; focus on other, more meaningful, measures of … Read More