How can CrossFit help you train for a Spartan Race?

Zuzka Zavodnacrossfit tips, healthLeave a Comment

spartan race ad

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, UncategorizedLeave a Comment

gripping bar

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, programmingLeave a Comment

weights

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, UncategorizedLeave a Comment

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 ODonnellUncategorizedLeave a Comment

crossfit to scale or not to scale

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, UncategorizedLeave a Comment

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, instructionLeave a Comment

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, UncategorizedLeave a Comment

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 tipsLeave a Comment

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 ScafidiUncategorizedLeave a Comment

Battle of Prague

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