Why workout logs and benchmarks are important

Ryan ODonnellUncategorized0 Comments

A lot of times in our strength or skill portions of the class you’ll be instructed to work up to a percentage of your one rep max on a certain lift. Last week on Tuesday for example we worked up to 80-90% of our one rep max for snatch. A troubling trend I’ve noticed in the last several months are more and more people explaining to me at the beginning of the class that they don’t know their one rep max. This is totally fine if you’re newer to the gym, but I hear this from a lot of people who I would consider experienced Crossfitters and have been with us for a year or more. Even worse, is when we retest a WOD (like Jackie a few weeks ago) and people say, “I didn’t put in my score last time we did it.” So today I’m going to talk about the importance of tracking your workouts, some good tips for how to track them and also a couple of useful benchmarks that I feel all Crossfitters should know. Let’s start with some reasons why it’s important to log your workouts. 1. It helps you track your progress. Quite simply, … Read More

5 Tips for Better Recovery

Dora Stenclovastrength, Uncategorized, wod0 Comments

What you do for recovery is as important as what you do in your training. Everyone of us loves working out and we also like that feeling of soreness, BUT to some extend. Feeling your muscles ache is one thing, but not being able to come to the gym because you are too sore is another story. In this article I am going to cover ways how to improve your recovery and therefore perform better at the gym as well as outside the gym. 1. Cool Down & Stretch Many people finish the WOD, take a shower and they sit at work the entire day. Going from a high intensity workout, when your entire body is working into not moving at all for hours is going to make your muscles feel stiff and sore. I understand that, especially in the morning, you have to run to work to be there at certain time, but if you can take 15 minutes after your workout to cool down and stretch, it is going to make you feel much better. Cool down is an important post workout routine as it decreases lactic acid build up in your muscles and therefore decreases muscle fatigue … Read More

What is Tabata Training?

Vasek Malecekhealth, strength, Uncategorized, wod0 Comments

All of you that went through our private introduction lessons have already done Tabata before. When you heard “We’ll do Tabata today” at the 6th lesson, you probably still didn’t know what was going to happen. And when your coach explained to you that you will work only 20 seconds and then you’ll rest for 10 seconds, and this will happen only 8 times and you’ll be done in 4 minutes, you probably didn’t expect that it’s going to be that bad. In this article I’d like to focus on Tabata training more closely. This high intensity training method was developed by Dr. Izumi Tabata and his team of scientists at National Institute of Health and Nutrition in Tokyo in 1990. Doctor Tabata and his team divided athletes into two groups and each group was given a 6-week training plan. One group followed a typical endurance program (higher volume and low intensity training) 5x per week. Second group trained only 1 hour per week, but they were doing a high intensity training (later on named Tabata training after its author). After 6 weeks, control group trained 1.800 minutes in total and “Tabata group” trained only 360 minutes. Even though the “Tabata group” spent … Read More

5 tips for hand care or how not to have hands like a lumberjack

Zuzka Zavodnahealth, Uncategorized0 Comments

“What do you do with your hands? Don’t they hurt when you do weightlifting or hang from a bar?”, that’s one of common questions I get from CrossFit newbies. My first reaction is usually a smile in an understanding way, because I exactly know how they’re feeling. We all have been through this and it wasn’t pain free. If you haven’t ripped your hands at least once, it’s like you haven’t been baptized in the church of CrossFit. The truth is that ripped hands AREN’T COOL. Nobody wants to skip a week of training just because of ripped hands or take showers in rubber gloves for a week. There are many tools that you can use to protect your hands like gloves, gymnastics grips or athletic tape. But this is not what this article is going to be about. If you try all of these you’ll eventually find out that the best thing for contact with the bar are BARE HANDS. Personally I don’t use any hand protection except for when I do bar muscle ups, when I use gymnastics grips. Your hands have to get used to it, your skin has to become harder and whatever you do, you’ll get calluses. Chalk in combination … Read More