Do you want to be better at CrossFit? Choose the right approach.

Dora StenclovaCrossfit Committed, crossfit tips, instruction0 Comments

Whenever you come to CrossFit Committed there’s always a WOD waiting for you. Maybe you don’t think about how you are going to break the sets and just start your work out. There is nothing wrong with that. But if you want to get better and feel good when you work out, it is good to think about the WOD you are about to do and how you are going to approach it. Let’s take a look at the criteria that will help you choose the right tactic. You already know this WOD If this is the case look into Sugar WOD to see your notes: what weight you chose and how you felt. Which is why it is important to take notes after each work out (I usually add how I broke down the sets as well). Chances are you also remember this WOD. So based on your experience or notes it should be easy for you to know if you are going to do smaller or bigger sets or go unbroken with short breaks. A great example is the intro work out we all did when we first stepped into CFC. I have a number of clients who … Read More

Squeeze in your core!

Vasek MalecekCrossfit Committed, crossfit equipment, crossfit tips, instruction0 Comments

Squeeze in your core! You hear this a lot, especially in classes where we play with heavy weights. Upon hearing “squeeze in your core” most of you tighten up your back muscles so much that your torso bends back. This happens because you don’t engage all of the muscles in your torso. Simply said your back is tight but your belly is not. Can we safely lift heavy weights when our bodies are in this position? Nope. So let’s take a look how to tighten our core right so that we can lift our next PR soon.   Loading our spine with a heavy barbell, or any heavy object, puts it into flexion. Bent back under a heavy load is not ideal, better case scenario is pain and a couple of days of rest, In worse case scenarios we need to see a specialist (doctor, physio, …).  The worst are outstretched muscles, pinched nerves, dislocated discs, etc. Spinal erectors are not strong enough for this kind of work out. To make sure our spine is safe we need to help them out by engaging other core muscles and breathing right. How: Flex your glutes Suck in your stomach – think … Read More

Why I love sleds and what we can do with them

Ryan ODonnellCrossfit Committed, crossfit equipment, strength, Uncategorized0 Comments

A few posts ago I wrote a post about my love of sandbags and some ways they can be used in order to help you get fitter. This week I’m going to talk about the other tool I use during the bulk of my training that, like the sandbag, I feel is underused in most Crossfit gyms, the sled. So…why do I love it? It’s brainless Teaching someone even a simple movement, such as the deadlift, requires time and patience. The time it takes to be proficient enough in the movement to the point where you can perform at a high intensity takes even longer. However, it only takes a few seconds to teach someone how to push a sled. Which makes it a great tool for people who are total fitness beginners. It’s safe and won’t lead to pain Injuries are a part of all sports and training regimens, including CrossFit. If you think about the types of injuries we’ve seen in our gym most of them include jumping (i.e. box jumps) or falls (i.e. off the pull up bar or rope). Furthermore, many of the nagging injuries we see around the gym involve load-bearing movements. Think of sore … Read More

How can CrossFit help you train for a Spartan Race?

Zuzka Zavodnacrossfit tips, health0 Comments

Races, such as the Spartan Race, have become very popular in the past four years. They are so popular that you can visit specialised gyms or programs that will help you prepare for them. If you do CrossFit on the regular, you already know that our WODs are very versatile and will prepare you for anything. Even the “Spartan”.  The biggest advantage of CrossFit is training in high intensity, switching between aerobic and anaerobic workouts or working out in various energy systems (ATP-CP, lactate, oxidative). “Spartan” is not just about running and overcoming obstacles, it’s also about slowing down, sprinting uphill and going all out on those obstacles. What obstacles will you most likely have to conquer at a Spartan Race? I bet you already met some of them at our gym. 1. Stone carry / bucket of sand carry  This obstacle is very similar to sandbag carry, which is so widely popular now. How you pick up and hold the stone/bucket requires a slightly different technique but you use the same muscles, so training with sandbag will only help. 2. Tire pull You LOVE pulling or pushing sleds. And you already know that your head is your biggest enemy. … Read More

How to use and wear grips

Tomas Horakcrossfit equipment, crossfit tips, Uncategorized0 Comments

Lately I’ve heard a lot of you complain that gymnastics movements on the rig/rings make your hands hurt or tear them up. There are many reasons why this happens. One can be bad technique, second not enough palm protection. I will not dive into bad technique, that’s a topic for another post, I will talk about option two: not enough protection, choosing wrong or not wearing gloves/grips/tape/you-name-it properly. Gloves If you wear gloves for kipping (or butterfly) movements on the rig or the rings you must love pain. Leave them in your backpack and only take them out for rope climbs, sandbag cleans, sled pushes, etc. when, unlike with gymnastics, they can actually help you. Grips These are your best accessory and companions for gymnastic movements. They are super simple and made of two pieces of leather with holes for your fingers and a band that wraps them around your wrist. The easiness of putting them on however does not reflect on how easy they are to use. I see many of you buy and wear them wrong, which is why you still leave with torn hands after workouts like CINDY or FRAN. How to wear grips? Most of you … Read More

The Conjugate Method

Joey Scafidihealth, instruction, programming0 Comments

There are so many strength programs out there, where are you to begin with making a choice? Mike Hedlesky, an accomplished American powerlifter and coach, wrote a great article where he talks about how you should choose a strength program. His 3 criteria for making that choice are:   Is this going to make me stronger? Can I change things up (variation) when training stalls? Most importantly, is this something that I can follow for 10 years straight?     Our current program, the Conjugate Method answers yes to all three of those. The conjugate method is the name of the strength program that we’re currently following at both of our gyms. And it looks much different than the more standard, linear structure that we’ve followed in the past. By the looks of it, it sometimes may seem that we’re not following a system at all! I can assure you though, that there is a method to the madness. I’d like to explain a bit about it, where it came from and how we’re implementing it at CrossFit Committed and CrossFit Committed South. The Conjugate method was originally designed by Louie Simmons, the owner of arguably the strongest gym in … Read More

Building mental fortitude to reach new heights

tobiCrossfit Committed, crossfit tips, health, Uncategorized0 Comments

mental toughness

Better safe than sorry Before I go into the topic of mental toughness I want to emphasise what many couches mentioned before and is part of our introduction to CrossFit. Safety, technique, consistency and then intensity are important to us. This is especially true in the beginning of your CrossFit journey. Notice the word journey – it is not a sprint. Make sure to stay within your physical capacity to not get injured. As soon as technique breaks, in any movement, scale it! ☺ In your first 3 months to one year you will most likely make leaps and bounds of improvements. This however is not only due to increased metabolic capacity and strength but more likely due to technique which makes it possible to ‘catch’ the new PRs. So always remember, if you were not exposed to this kind of weight training before (especially with repetitive movements), your muscles might be able to lift the weight however, your joints, ligaments and bones take longer to adapt to the new challenge. Mental toughness This does not mean that you cannot work on your mental toughness from the very get go of your journey. Mental toughness is individual resilience and confidence … Read More

Standards and RX, Is it worth the risk?

Ryan ODonnellUncategorized0 Comments

CrossFit is full of standards, “full lock out,” “hip crease below the knee,” “the bar must be received in a squat position in one fluid motion,” etc. On top of that, every WOD you see in your box will have RX weight and movement specifications. These standards and specifications serve an important purpose and provide nice goals to shoot for. However, they should only be met if you can perform the movement properly and safely. This post aims to outline some of the issues that arise from athletes pushing to meet standards or “go RX” and some of the most problematic movements. WHAT IS A STANDARD? A standard, in my understanding, is put in place to ensure that movements are performed consistently by all athletes. This can vary from sport to sport (I.E. power lifting, Oly lifting, Crossfit), competition to competition (can you hold your opposite foot on a pistol? Does a squat clean thruster count as our first rep on this WOD?) and even gym to gym (Do we have to jump on the burpee or just open the hips?). HOW CAN STANDARDS BE PROBLEMATIC? Standards don’t care about technique, plain and simple. In the CrossFit judges course they … Read More

How does alcohol affect our performance?

Dora Stenclovahealth, nutrition, Uncategorized0 Comments

alcohol crossfit

If you’ve ever been to one of our CrossFit Committed parties, whether it was the popular Christmas party or pre/post Open party at WOD & Rest, you’ve probably noticed that CrossFitters like to have a few drinks. In the summer, when it’s nice and warm outside it is tempting sit and enjoy a drink (or two) at your favorite beer garden. Which is why we are going to look at how our bodies process alcohol and how much drinking affects our performance. How do we process alcohol? Various factors -weight, sex, how fast we drink it, or whether we drink on an empty stomach- affect how fast our metabolism tackles alcohol. However, the process is always the same. First, it is processed, then distributed through out the body and then degraded. When we drink, the alcohol (ethanol) travels straight to our stomach where it is immediately absorbed (about 20-25%) into our bloodstream. The rest continues to the small intestine, where it is reabsorbed into the bloodstream. Once absorbed, it continues to our liver where it is metabolised. Usually, it takes up about 90 minutes to absorb 14 grams of alcohol (about 1 beer, wine, or a shot of hard alcohol). However, the speed … Read More

Don't forget to cool down!

IrenkaCrossfit Committed, crossfit tips, health, instruction0 Comments

Not too long ago we heard from Tomáš on how to effectively warm up before every CrossFit workout. You can read the article here. However, preventing injuries is not just about what we do before we work out, it’s is also about the part most of us skip. That is cooling our organisms down after we work out. Most of our members collapse after the WOD, then clean their stuff up, chat with friends and head to the shower. Some of the more enthusiastic ones try to improve some of their movements or play with the sandbags. There is a small number of members who notice and stretch using a foam roller. But is that enough? I’d like to talk about the right way to help our bodies restart and recover faster so that we are ready for the next day at CrossFit. Runners run it out, bikers bike it out, swimmers swim it out. So I guess CrossFitters CFitout? Probably not, so let’s just use cool down. Because a cool down is just as important as a warm up. Three steps to an effective cool down: Low intensity exercise Spend 5 to 10 minutes working out at a low intensity. … Read More