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

How to train in the heat Part 2

Zuzka Zavodnahealth, nutrition, Uncategorized0 Comments

Tomáš wrote about how to train in extreme heat last week. This articles continues to share specific tips on what to do differently in these hot summer temperatures. There is no reason to stop training, but you need to adjust how you train. Particularly strength, which requires consistency. You skip one training and it will be easier to skip another. Hydration We all know that staying hydrated is key for our bodies. But how much water is enough? Robert Voy, the former head of the US Olympic Training Center, says that for every 20 minutes of training we should drink at least 200 ml of water. Losing just 1% of water in your body can limit your performance. Avoid sweet drinks – sugar slows your metabolism and regeneration down. Caffeine is diuretic and it drains you. If you’re used to drinking coffee as a kicker before you train, try avoiding it when its really hot outside. Supplements The most important dietary supplements are vitamins and minerals that our bodies lose when we sweat. The warning signs our bodies send us when minerals are missing are: cramps, muscle tremors, weariness, and extreme fatigue. Ideally take soluble supplements before, during and after you train. Especially if … Read More

How to train in the heat

Tomas Horakcrossfit tips0 Comments

It’s getting hot outside, you can feel it and not just at the gym. Many of you complain about working out when its hot hot hot, some even decided to limit your trainings because of it. I found a great article on journal.crossfit.com that talks exactly about how we should train when it gets hot. So, how to train in the heat and how to approach you workouts overall without limiting your fitness? 🙂 I will only mention the most important points from the article, you can read the whole thing in the link at the bottom of this post.  Drink a lot. That’s the most important thing. Water is super necessary for our bodies, especially when it’s hot because we sweat and need a whole lot more than usual. Water cools of the body and makes sure it works right. There are two water related myths: you have to get very dehydrated to notice the risks of dehydration on yourself and focus on how thirsty you are. The latter works ok on a regular basis but not when it is hot out. Drink clear water and avoid coffee or sweet drinks before you head to the gym. When water leaves our body it … Read More

The unsung heroes! Our members are the best!

Joey ScafidiUncategorized0 Comments

So, the first ever Battle of Prague is behind us and I must say that it was a huge success! The event itself was a huge undertaking. 180 athletes from all over Europe came to Prague to compete in a 2 day event. The support staff required to power an event like this was massive! Luckily, at CrossFit Committed, we’ve got a huge number of members that were willing to come together to make it all happen! Here’s a list of all of the positions that our members filled to make the event happen. Key positions: Virtually every aspect of the event was powered by members of CrossFit Committed (and some awesome folks from abroad and out of town as well!) Besides those critical positions, the help that was needed to get the venue ready on Friday and to break it down afterwards on Sunday evening was monumental! 100s of meters of flooring needed to be moved from CrossFit Committed and CrossFit Committed South to the venue at Vystaviste and back again! Approximately 6 tons of sandbags had to be loaded and unloaded. Multiple trips were made to and from the gym to bring equipment and things that were forgotten. … Read More

GPP the important but not as sexy part of your training

Zuzka Zavodnahealth, instruction, Uncategorized0 Comments

GPP, an abbreviation for General Physical Preparedness, ie general physical readiness. It is the less sexy part of our training sessions that does not include heavy squats or technically challenging movements. At our gym, we usually see GPP days on Tuesday and Thursdays, the two not so favorite days. The trainings are usually longer but less technically demanding. Sure, everyone would rather work on their clean & jerk than row or walk around with a kettlebell. But, GPP will always be an important part of CrossFit and here is why: 1.GPP as the basis for technique Without exceptions – from the absolute beginners to the CrossFit Games athletes – we all need days when we don’t perform any technically challenging movements and risk injury. GPP helps build the foundation of our fitness. Because it moves in the aerobic range around 60-70% of the maximum heart rate, it gives our body a different impulse than high intensity training. 2. GPP to build your strength If you think GPP won’t help you reach your new max squat or press goal you are wrong again. You don’t have to squat three times a week to improve. CrossFit builds on developing all 10 aspects of physical … Read More

Why I Love Sandbags and What We Can Do with Them

Ryan ODonnellUncategorized0 Comments

I’m going to open this post by saying that this is not a knock on barbells. I like barbells. They are a great tool for building strength. However, I love sandbags. A lot of you have probably noticed me in the hallway squatting, pressing, tossing or carrying sandbags around for the past few months. The aim of this post is to shed some light on why. I can pinpoint the moment my affection for sandbags started to the weekend I attended the Strongfit seminar in January. The founder of Strongfit, Julien Pineau, emphasizes the use of sandbags with his clients, and his enthusiasm for them rubbed off on me. Why do I love sandbags? Two reasons, functionality and simplicity. Throughout this post I’ll go over some of the basic movements we can do with the sandbag and relate them back to these two principles. Sandbag Deadlift Take a look at the picture below and ask yourself which object looks more like something that you would have to lift in real life? Whether it be a piece of furniture, a piece of luggage or maybe your child? The obvious answer is the object on the bottom.   One of the principles of CrossFit … Read More

What Are Hero Workouts?

Dora StenclovaCrossfit Committed, Uncategorized0 Comments

Last week on Monday we did a hero workout called Murph at CrossFit Committed. Murph is often done on Memorial Day that is a US federal holiday taking place on the last Monday of May. It is remembering people who died serving the country in its armed forces. CrossFit remembers fallen heroes as well in so called Hero workouts. How should you approach hero workouts? Hero workouts always carry a name or a nickname of a fallen hero. They are supposed to be performed with intense effort and you should always give it your all in honor of fallen heroes. These are also some of the most intense workouts you can experience. To showcase this, let’s have a look at previously mentioned Murph. For those of you who don’t know Murph is: *Partition the pull-ups, push-ups and squats as needed. If you have a 10kg vest or body armor, wear it. In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused … Read More

How to avoid shoulder pain

Vasek MalecekCrossfit Committed, crossfit tips, health0 Comments

One of the common issues that our clients have is pain in the shoulder joint that results in limitations in their training. Shoulders are probably used more than any other joint in our body during our trainings. The instability of this joint and the range of motion of the joint can often cause issues. We use the shoulder joint in following movements: All S2O movements (press, push press, jerk, thruster) Gymnastics on the bar (pull ups, mainly the kipping variation, toes to bar, muscle ups) Push ups, HSPU, hand stand, dips, burpees Snatch and OHS As you can see from this list, we do at least one exercises that engages shoulder joint in almost every single class. I would like to cover the most often diagnosis of shoulder joint pain so that you will know what your physiotherapist means when he or she tells you all the medical terms. I will also add couple tips on how to avoid shoulder pain. Bursitis – So called bursae are small sacs filled with fluid. They are located close to joints. Their role is to decrease friction between bones, ligaments and muscle origins. Bursitis happens when bursae gets inflamed. Movement of the joint or pressure on bursae then becomes … Read More

Battle of Prague: the biggest CrossFit competition in CZ

Zuzka ZavodnaCrossfit Committed, news, Portfolio, Uncategorized0 Comments

10 – 11 June 2017 Prague, Výstaviště Holešovice, Malá sportovní hala   Battle of Prague has the ambition to become the biggest CrossFit competition in Central Europe. 600 m2 of competition floor in a covered arena, 200 athletes, 70 people on staff, 1000 spectators and 6600 euros of prize money for winners. There will be 8 workouts during Saturday and Sunday that will decide who are the top 3 men, women and teams. The organizer of this event is our gym, CrossFit Committed. To prepare this event we connected with CrossFit legend Chris Spealler (USA) who is also the man that programmed the workouts for our competition. Athletes who will compete in Battle of Prague will have a unique opportunity to do workouts prepared only for this event by 7 times CrossFit Games competitor. Spectators can also look forward to an interesting accompanying program and testing of the newest clothes and equipment.   Who is competing? The best athletes from the Czech Republic, Slovakia, Germany, Austria, Switzerland, Ukraine, Hungary, Poland or Italy will compete in The Battle of Prague. You will have a chance to see top CrossFit competitors like Ľudovít Czókoly, Ondrej Tencer, Wojciech Laszczak and Karin Freyová. There will be an exhibition by the best Czech … Read More

What Are The Advantages Of Dynamic Stretching?

Tomas HorakCrossfit Committed, crossfit tips, health, instruction, Uncategorized0 Comments

Sometimes I hear from some of our members that they have pulled a muscle or that her or his knee, wrist or back hurts. I used to have the same issues and I was often thinking about what I could change to avoid injuries and restrictions like these mentioned above. I figured out that my problem might be my warm up that has not changed ever since I used to play hockey or go to a normal globo gym. Therefore, I decided to start warming up in a different way. Instead of starting with static stretching that all of you probably know, I started doing dynamic exercises and stretches. I tried to move continually and therefore better warm up and mobilize different parts of my body. The pain I was often suffering from has significantly decreased or has disappeared completely. Our members might have noticed that we have been doing more dynamic warm ups lately in our group classes and it is for a reason. So what is dynamic stretching? Dynamic stretching is using movement to stretch and warm up certain muscles or muscle groups. Dynamic stretching uses movements like squats, lunges, different types of rotations,.. and transforms them into stretches. Advantages … Read More