Warm-up: The why and the how!

Joey Scafidihealth, instruction0 Comments

When it comes to warming up, people are full of excuses:  Me especially;  in fact, I’m probably one of the worst! “I don’t need to warm up.” “I’m already warm.” “Caffeine is all I need. Caffeinate and dominate!” “It doesn’t simulate real life. If someone needs help moving a couch, you don’t ask to warm-up with the lighter couch…” “I only have 45 minutes, so I have to start the workout right away…” Truth is, most people just don’t take warming up seriously. And I get it. It can be tedious and boring, and time consuming, too. And it’s definitely not as glamorous as throwing big plates on the bar or kicking upside down into a handstand. But what if I told you this: Properly warming up will help you do four things you probably are very interested in achieving: 1. Stay injury-free 2. Move more efficiently 3. Perform better 4. Recover better Injuries One reason injuries happen—both acute and overuse—comes down to being in the wrong position. Properly prepping your muscles and joints during warm-up—from your shoulders to your ankles—will allow you to get into better, safer positions, and ultimately avoid injuries! Efficiency Being efficient also largely comes down to … Read More

Paleo, Keto, which diet is best for me?

Ryan ODonnellstrength, Uncategorized, wod0 Comments

Since I started studying nutrition last year I’ve fielded the same question from countless different members in the gym: “what’s the best diet?” As most of you know, I passed my Precision Nutrition level 1 certificate several months ago. Their founder Dr. John Berardi’s opinion, which he outlines in detail here, is one I agree with wholeheartedly. Basically: There is no “best diet” and there’s nothing that will work for everyone. I can already hear people that have found success with keto, paleo or something similar saying, “you’re wrong.” I respectfully disagree. The truth is, if you are not following any type of eating plan whatsoever, you’re going to lose weight and feel better if you start following one regardless of the type. It’s because you actually start to pay attention to what you’re eating. You’ll naturally cut out those afternoon snacks or sugary drinks or beers after work because they aren’t in your plan. However, how many of you have tried strict paleo and stuck with it for more than 6 or 8 weeks? How many people do you know that have? This is the reason I don’t suggest following any of these diets for my beginner clients. Trying to make … Read More

What should be your next steps after the Open?

Dora Stenclovastrength, wod0 Comments

The CrossFit Open is a great test of fitness and for most of our members it is the only competition besides from our annual CFC Throwdown that they participate in. Therefore, everybody wants to perform the best they can. Unlike in our regular group classes, you cannot just simply avoid certain movement or scale anything down in the Open. If you are registered for the Open your only choice is between the Rx and scaled category. Therefore, your weaknesses can get easily exposed, especially if a movement you have been trying to avoid or a movement that you are not able to do shows up. 17.2 was a great workout that exposed different weaknesses. For some of you it was all about heavy dumbbells in Rx category, for others it was more about gymnastics movements like toes to bar, pull ups or bar muscle ups. There was a different challenge for everybody.   via @crossfitcommitted 🇨🇿 ・・・ “This is what the Open is all about!💪🏁🏋 Congratulations, @terkazlamalova !! Hard work pays off!” #CrossFitOpen #OpenMagic #Fitness #CrossFitGames #CrossFit @nicole.carroll A post shared by The CrossFit Games (@crossfitgames) on Mar 7, 2017 at 8:07am PST We got to see many firsts. Our very own Terka Eriksdottir got her first bar … Read More

How to run with proper form and technique

Vasek Malecekhealth, instruction0 Comments

We talked about how to start running in our previous article. In this article I would like to talk about ways that can help you run with correct technique. At first I would recommend trying to implement below mentioned changes during our warm up at CrossFit Committed (if running is included) or during your own running warm up. Once you become comfortable with these technique adjustments in your training, try to focus on them every time you run. Posture: Amateur runners often waste energy because of wrong posture – you can often see weak shoulder rolling forward, incorrect use of arms, rounded backs or running in a position where you lean backwards. To achieve a correct posture for running, your feet should be under your hips with your toes pointing forward. Your body should be upright and you want to think about getting the top of your head as tall as possible. Your torso should be tight, so that you don’t overextend in your lower back. Your arms should be relaxed and bend in the elbow to 90°. They should be moving straight forward and backwards while running. The best way how to see your running technique is to take a video of … Read More

How to prepare for The CrossFit Open: Day after day

Zuzka Zavodnastrength, wod0 Comments

It is here. 5 weeks of craziness that is called The CrossFit Open have begun on Friday. It is a crazy time that makes us nervous about what Dave Castro will come up with for the first half of the week and the other half we discuss with what strategy we are going to approach the workout. There is no time for anything else. Let’s have a look on how every week will look like: Monday-Thursday We follow Dava Castro’s Instagram account and we try to figure out, what will happen on Friday. We also analyze workouts from previous years and we train movements that we cannot do, because you can still make it up in 4 days. Friday at 2am The workout is published! Some people watch the Live Announcement or set up their alarm just to quickly see what the workout is. At this moment everybody starts thinking about how to perform the best in this workout. For me it is the moment of nervousness, because I start thinking about how to structure my classes that start at 6am, which is in 4 hours 🙂 Friday 6am – Saturday 2pm This is the time that is allocated at our gym for doing the Open WODs. Try … Read More

It's Open Time Again! Are You In?

Jaime Freemanstrength, wod0 Comments

It is that time of year again.  I’m sure you are well aware of the “buzz” that is going around the gym right now.  It’s OPEN season!  The CrossFit Open brings CrossFitters from all over the world together to test themselves against one another in an effort to find the fittest among them.  With this kind of introduction, you might think that the Open is only for elite level CrossFit athletes.  This is NOT the case!  In the early days of the Open if you could not do a workout Rx then you just did not get to log a score.  This was very discouraging for a lot of athletes.  However, recently CrossFit HQ has made changes that make the Open manageable for everyone.  With the introduction of the “scaled” category last year as well as some changes to the age divisions (which makes me a Masters athlete this year, let’s not talk about it), suddenly you really have no excuse not to participate! Not only has CrossFit HQ done their work to make the Open more fun and accessible, we at CFC are really working hard to make it a special experience for all of our members.  If you … Read More

How to NOT come back to the gym after a long break

Joey Scafidihealth, wod0 Comments

Many in the gym know that I haven’t worked out in FOREVER! And for those that don’t know, last September I broke my 4th and 5th metatarsals on my right foot which required surgery and a pin to rejoin the bones.     Besides hobbling around the gym on the amazing iwalk2.0  I pretty much didn’t do anything until the middle of January when I went home to see my family in Florida. Huge mistake. I lost all motivation and I wish Ryan would’ve written his article on motivation a bit earlier!   While at home I wanted to visit CrossFit Rise Above, a gym that my brother-in-law goes to. He told me that they were having a Fran/Social on Friday and that it would be a perfect day for me to go and meet the owner, Eric. I thought to myself, “no way, i’m doing Fran. I’ll just go and have some beers and hang out.” (click here if you have no idea what Fran is!)   Upon arriving to the gym everyone was warming up and I thought, “ok, i’ll just do some empty bar thrusters just to see how it feels.” To my relief there was no … Read More

How to stay motivated

Ryan ODonnellinstruction0 Comments

The New England Patriots quarterback and four-time world champion (American football) Tom Brady was once asked what his favorite championship ring was. His response? “The next one.” Keep in mind he’s a man who is married to one of the most famous super models in the world (Gisele Bunchen), makes $20 million a year and has accomplished more in the most popular sport in the country with the most rabid sports culture in the world than anyone else. Yet, he still gets out of bed every morning and goes to work because he’s still got that fire inside him. I should probably mention that on the day this post gets published he’ll be playing for his fifth championship ring. In other words, he’s done it all and he’s got it all, but he’s still trying to get better. Are the rest of us Tom Brady? Simple answer: No. We’re not even close, but staying motivated is maybe the most import thing about crossfit or any fitness program. Sure, the workouts are hard, but once you’re at the gym you’re going to do it. Sometimes simply convincing yourself to come every day is the hardest part. Here are some tricks I use … Read More

5 Ways How to Stay Active when Out of Town

Dora Stenclovastrength, Uncategorized, wod0 Comments

Taking a few days off is actually a really good idea from time to time so that our bodies can get some well deserved rest. But we all know that if we do not exercise for more than 7-10 days in a row our comeback to the gym is going to be painful. So what to do when you are going away for a business trip, vacation or just out of town and you want to stay active?   1. Drop in to another gym Dropping into another CrossFit gym is always a lot of fun. I especially love it because you get to meet local people and CrossFit is one big family all around the world. Often times, you can get great tips on what to do or where to eat around town and you can usually get a new CrossFit t-shirt as well. If you want to drop in, contact the gym in advance and tell them when you’d like to come. You can find a drop in etiquette to follow here. Once you drop in, don’t forget to take a picture and send it to us:) 2. Do a WOD in your hotel room All you need to do … Read More

6 Tips on How to Start Running

Vasek Malecekhealth0 Comments

Beginning of the new year is usually a time for resolutions. One of the common ones is to start running regularly. The motivation is different for everyone – it might be to lose weight, get fitter or to prepare for one of the popular running races. Newbies often do not know how to start with running in order to reach their goals and how to stay consistent with it. In this article I am going to cover a few tips that can help you in the beginning. 1. Go out and run! It sounds weird, but if you want to start running, put your shoes on and go immediately. Do not postpone it to: “nicer weather”, “buying proper running equipment” or “tomorrow”. This way you will never get started. 2. Start with short distance runs. It does not matter that your friends, who are runners, run 5, 10, 20 or 100 km normally. Your friends are not you and this is your run. If you go for a long distance run right at the beginning, it is very probable that your body will suffer a lot in the days after the run. What is going to happen after? Since you will have a … Read More