Workout contexts

Zuzka ZavodnainstructionLeave a Comment

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No matter how long you’ve been coming to the gym, every time you hear “Starting in 10 seconds!”, you feel nervous, the adrenaline starts flowing through your blood and your heart is pounding. Your daily workout is as much a physical effort as it is a mental one. That’s why it is important to have the right context going into class. You cannot attack every day as a competition day. What that would do to your fitness is a huge spike in the first 6-18 months that are eventually followed by a burnout or an injury. CrossFit methodology is supposed to be a lifetime fitness program. The movements we perform on a daily basis are hard and very technical, and they usually take a very long time to master. In fact, developing mastery of the basic skills takes a lifetime. Add intensity to it – doing workouts for time or for the maximum numbers of repetitions – and you will get a very powerful, but also very tough fitness program. Intensity without the foundation leads to undesired outcomes. It is very tempting to go hard and be on top of the leaderboard every day, but the true wisdom lies in … Read More

Gym Happenings: Arrival of the AED

Jaime Freemanhealth, newsLeave a Comment

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I know a lot of you are thinking “AED? Oh great, yet another acronym in the gym that I have no idea what it means.”   This one is an important one, not so much that you remember the name, but that you know it’s in the gym!  AED stands for Automatic External Defibrillator and it has saved lives in gyms all over the world.  In the next week or so we will be getting our very own AED at CFC and shortly after it’s arrival we will be holding a training on how to us it. (Offered by the Red Cross Czech Republic) We want as many people as possible to attend the training, the more of you that know how to use the machine the better! For those of you who are completely unfamiliar with the device I’ll give you a quick history.  The AED is an emergency life saving device that when available is a useful addition to the CPR process.  Studies show that persons who had some kind of heart-related event had much higher survival chances when an AED was used alongside traditional CPR techniques. The technology for the defibrillator has been around since the 1970’s … Read More

Snatch program

Joey Scafidiinstruction, newsLeave a Comment

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Our new strength cycle is all about the snatch and just like the previous cycles the format will remain the same. It will be 15 sessions over 6 weeks.   Last Monday, all of you that came to the gym found your max snatch, whether it was a power snatch or a full squat snatch. For some of you newer guys maybe you were going from the hang position. All versions are ok! While the goal is to eventually gain the mobility and technique required to do a full squat snatch, for some people that might happen over the course of this upcoming cycle and it might not.   The picture below is the time table for our snatch cycle. If you’re serious about improving your technique don’t miss snatch days!   15 sessions over 6 weeks is a great dose of volume to see some significant improvements in your technique and strength.   Typically the first few weeks will start out light. We’re developing the technique to be able to lift the heavier weights. Don’t let your ego win and start adding more weight before you’re ready! I’ve been guilty of this as well. You know your technique wasn’t … Read More

Newbies – New strength session – Linear progression

Joey ScafidiinstructionLeave a Comment

I talked about this briefly yesterday during the intro to the program for the day but it needs to be said again and in a little more depth. We’ve got a lot of new people in the gym and also a lot that have been with us for more than a year. The strength sessions for both groups will look very different. The people that have been with us for a longer time will no longer see the same quick and easy results as new people will and therefore, they’ll need  a little different approach. While you’re still relatively new to strength training the results come quickly; practically every session and that’s an awesome thing! There’s no sense in trying to rush into a more advanced program while there are still so many gains to be had on a very basic system. That system is called a Linear Progression. It’s extremely simple and extremely effective for newer people. We’ll be using it with squats during this program and also the bench press. The system goes like this: For our squats and bench the repetition scheme will say 3×5. That means that you’ll do 3 sets of 5 repetitions. 15 reps … Read More

“All human beings should be able to perform basic maintenance on themselves.” Dr. Kelly Starrett

Joey Scafidicrossfit tips, healthLeave a Comment

dr kelly starrett

So, Bara and I are back from the mobility course in Nuremberg and we’re ready to turn you all into supple leopards! We’ve done some mobility in the past but it has always been too infrequent to really make any change.  The first rule that we learned when programming mobility is that it needs to be done, EVERY DAY!  Yep.  Every day. A concept that was talked about that hit home for me, was the concept of Play and Work. We were asked what we considered to be play during a normal CrossFit session.  There was a lot of silence.  The correct answer is the workout itself.  What?  That’s play?  We CrossFitters have a sick sense of what is fun.  Well, if the workout is play then what is work?  Work is the warmup, mobility, technique work, skill work….All of those things that most people would rather not do. What’s the old saying?  “All work and no play makes Jack a dull boy” or something like that.  Well, all play and no work might make Jack a pretty fun boy he’ll also be pretty poor. If we work to make money and when we play we spend money then never … Read More

Mike (Blinkat) Burton

Joey ScafidiCrossfit CommittedLeave a Comment

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Yesterday was a sad day for CrossFit Committed and for many of us personally.  Our first trainer and great friend, Mike (Blinkat) Burton left to return home to the States. Mike has been with us since nearly the very beginning.  The first day that he came through our doors, upon completing his workout, he said to me, “hey, I’m awesome, why don’t you let me work for you?”  Me, being a bit more skeptical, said “why don’t  you join us for a month and then we’ll see.”  Well yeah, he turned out to be pretty awesome and he’s been helping us out ever since.  Mike has helped improve the gym by leaps and bounds since he’s been here.  Some of his more noteworthy contributions have been: Gettting the blog up and running.  When he came we had around 40 visitors per day, now we’re around 300-400. Contributing great articles to the blog, such as The Myth of Bulk:  Why women should do CrossFit.  Sleep:  The missing ingredient. And CrossFit hands:  Badge of honor or mark of neglect.  Just to name a few. The quality of the music in the gym has either greatly improved or sucked depending on your tastes but … Read More

The Myth of Bulk: Why Women Should do Crossfit

Mikeinstruction, newsLeave a Comment

There is a particularly popular YouTube video series that comes to mind when you hear some women speak about why they don’t do Crossfit or any type of heavy Olympic lifting. The series is aptly titled “Sh*t (insert some sport or activity or group here) Say.” Some of the Sh*t I hear anti-crossfit women, and even some pro-crossfit women, say goes as follows: “I don’t want to get bulky arms/legs/back/etc.” “I don’t want to get too BIG.” “I don’t want my thighs to get bigger.” “I don’t want to look like a body builder.” “Is that Jason Khalipa?!?” I think you’ll have noticed a theme by now. Without dancing around the issue let me make a proclamation: Doing Crossfit with [relatively] heavy weights will NOT make you look like a body builder.  Moreover, the advantages of doing crossfit-type training far outweigh any perceived disadvantages. Disclaimer I don’t really need to remind any readers of this blog that I’m not a doctor. However, I have researched the topic thoroughly and gotten feedback from an actual physician. The information is yours to absorb or not, hopefully (if nothing else) it inspires some enlightening debate in the gym. I realize that claiming you … Read More

Hardcoreness

Joey Scafidihealth, newsLeave a Comment

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A guest-post today, from our friend Nate at n8trainingsystems.com. Most people don’t like to work out. People like to say they work out. They like to talk to their friends about working out, they like to wear work out clothes, shirts that say “Just do it” and “Pain is weakness leaving the body”. But when it comes time to get sweaty and start the recommended set of squats ending with a heavy triple, people are tired. They had a long day at work, their manager was riding their ass, and their kid just spilled chocolate milk all over the backseat of the Volvo. Or, they’re sore from the deadlifts they did 2 days ago, they’ve been sitting in meetings, and oh goodness, they’re just getting over a cold.   “It’s been a long day” “I’m tired” “I didn’t get very much sleep” “Traffic was terrible” “My quad is hurting” “I’m stiff” “I’m just not there today”   Fuck.   You.   When these kinds of people show up at my gym and use my squat rack, I hope their knees explode out the back of their legs.   Take this quick quiz to see if you’re ready to workout today!   … Read More

“The Beast”

Joey ScafidiCrossfit Committed, newsLeave a Comment

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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 ScafidiCrossfit Committed, newsLeave a Comment

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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