Safety First

Tomas HorakhealthLeave a Comment

CrossFit can be a dangerous sport, that is a fact. We may be used to working out at high intensity and be comfortable with doing all sorts of movements, so we can forget about basic safety rules. I was recently reminded of this, when I was careless about my surroundings and tried to move too quickly, which resulted in an injury that will be painful and annoying for quite a while. This experience inspired me to write this article to remind me and other people about basic safety rules while working out. In CrossFit, we try to do work as fast as possible, we can easilly get caught up in the process and forget to pay attention to “what if” scenarios. Injuries can happen any time and it can just be a coincidence, but let’s talk about ways, how to minimize the risks. We talk about proper scaling a lot. It does not have to be with weights, but also with movements. We try to stress the proper form before loading weight on the bar. Safety, however, means little bit more than using moderate weights and avoiding ring muscle-ups when technique is sketchy. Sorroundings Paying attention to your surroundings is important everywhere, but at … Read More

Tim’s “Fit 4 Fifty” Challenge!

Joey ScafidiCrossfit Committed, health, nutritionLeave a Comment

6 pack progress

Last September I began a journey. This journey began following an experience I had on holiday with my family in August last year. I have two sons and at that time they were 11 and 15 years old and we went to spend an hour of fun together on a large multi activity inflatable anchored out in the bay about 50 meters. It was a pay at the beach for 1 hour and a swim out and back it had slides, rope swings, obstacle course etc. looked lots of fun. I really hadn’t realised or was in total denial how much I had let my physical condition go. Subsequently, I lasted 10 mins of the allocated hour and wasn’t even able to pull myself out of the water without embarrassing assistance from some other people or to carry on after I got back on as I was totally exhausted and had no strength left to do anymore. I was so annoyed and upset with myself I thought it was shameful at my age. The swim back to shore was long, slow and a real low point. That evening I reflected very heavily on my age, condition, future health and quality … Read More

Eat healthy and save time!

Ryan ODonnellhealth, nutritionLeave a Comment

no junk food postits

Many of you have probably already heard that Joey and I are currently working on our Precision Nutrition certification and I can say so far I have learned a lot. The guys behind the Precision Nutrition program have a lot of free information available online as well, it’s all very informative. I shared this infographic (http://www.precisionnutrition.com/workout-nutrition-infographic) a while ago in the members facebook group, It helps making your eating choices very easy. I try to base my diet (most of the time) on this infographic and it works great. Check it out before you continue reading this post. OK. We know what to eat and when to eat it. Now comes the hard part, actually doing it. Let’s face it, if we really want to eat clean, more than likely we have to cook for ourselves. There’s not exactly a large number of restaurants out there offering a wide selection of balanced and healthy meals. The problem with cooking is that it’s time consuming, and finding the time to prepare food for yourself can be difficult. I’m here to offer some hacks that I use to help me eat healthy and save myself some time. Number one: Stock up on some … Read More

How to be better at CrossFit – right mindset and mental toughness

Dora Stenclovacrossfit tips, health, instructionLeave a Comment

In CrossFit we mostly measure athletic performance by how much one can lift or how fast one can do a workout. But there is not only hard training that can make you better at weightlifting or CrossFit. Your mind is a very powerful tool as well. In this article I’m going to cover how to get the best of yourselves by using your mind. The importance of having the right mindset Having the right mindset can help you at many aspects of life and it goes way beyond your performance at the gym. Every success starts with having the right mindset. I personally believe that anybody can have the right mindset. Often times I see people standing in front of a barbell and telling me that they can’t do it. And my reply is always the same – “if you tell yourself that you can’t get it, then you simply won’t get it”. It might seem harsh, but it’s, in most cases, true. If you want to finish a lift successfully, you must believe you can do it. Another thing that can help you is to try to visualize in your head how you perform the lift. Last action that is essential is to … Read More

Movement Mastery

Zuzka Zavodnahealth, instructionLeave a Comment

In CrossFit, we specialize in not specializing. That’s something every member of the gym learns at their first introductory class. We strive to balance the 10 general physical skills: cardiovascular / respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Coach Glassman, the founder of the CrossFit methodology, said in his article “What is fitness?”, that we should “practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” (This article is considered as the foundation of CrossFit, if you haven’t read it, you definitely should.) With CrossFit, we have a very powerful tool in our hands, with a lot of movements ranging from the most basic to extremely difficult. And just like with any other activity, we want to get to those fancy movements as fast as we can. Who likes doing air … Read More

Inspiration all around us! Spotlight on our member transformations.

Jaime FreemanCrossfit Committed, UncategorizedLeave a Comment

member transformation image after

We see each other in the gym every day (or almost every day) and sometimes it’s hard to recognize how much a fellow member has changed in their time with us.  We know that everyone comes to CFC with a different goal, for some it’s weight loss, for some it’s increasing muscle mass and strength, for some it’s competition or elite level fitness, and for others it’s just the desire to be motivated by a strong community to stay fit and active.  I have decided to dedicate my next couple of articles to some members who have “transformed” themselves.  It is a topic near and dear to my heart, and I’ll share why after I introduce you to some seriously inspiring people. First of all we have Petr Sebera, known to most of us as “Sebi”.  He has been a member at CFC since September of 2014 when he joined a foundations class taught by Dora.  Sebi’s goals for himself when he first joined were based mostly in a desire to lose weight and be healthier overall.  In typical Sebi fashion he gave me one or two word answers to most of my questions, he’s the strong, silent type (expect … Read More

What is intensity and how you might be doing it wrong

Joey ScafidiinstructionLeave a Comment

intensity gauge

I saw a post from Jon Gilson the other day that made me want to write about this and also because this same subject came up at one of our coaches’ meetings recently. Jon Gilson’s been around the CrossFit scene from the very beginning. He runs a great business seminar and always puts out lots of great content geared towards CrossFitters. Here it is.. “A quick note on CrossFit advancement: The prescription is Mechanics, Consistency, Intensity. This should not be confused with Mechanics, Consistency, Load. They are not equivalent. Put another way, load is an input into Intensity, but not a determinant, and too much load will blunt intensity needlessly, limiting adaptation. At its most basic, this means you should take longer to add load than you believe necessary. Bias toward speed and mechanics. This will keep intensity high, thereby fulfilling the prescription, and ensuring proper progression.” This is something that we’ve told every single one of you from day one at your introductory lesson. “Technique first, then consistency and only after you have those two things then, intensity.” Technique – Moving correctly and safely. Easy Consistency – Moving correctly and safely all of the time, even when you’re tired. … Read More

Bodyweight exercises and progressions

Tomas HorakinstructionLeave a Comment

Bodyweight exercises and progression Pull-ups, push-ups, dips, ring dips, hand stand push-ups, all these exercises sound very familiar to anyone who has ever done CrossFit, or any physical activity for that matter. Not only these movements sound familiar, they are also one of the biggest weaknesses and a kryptonite for CrossFitters, who already know how to move decent weights over their heads, or they can squat 100%+ their bodyweight and deadlift twice of it. In CrossFit, one cannot be successful or proficient without mastering the basics, because when they show up in a WOD, they will always remind us, how important they are. This article is going to take a deeper look at the basic bodyweight movements, which could be divided into two major groups: pulling and pushing movements, and this article is also going to provide few tips how to get better at those exercises. Pushing movements: Pushing exercises are any exercises that push weight away from our body, or our body from the ground, rings, or bars. These exercises usually work the pectoral muscles (chest muscles, triceps, and shoulders). Pulling exercises: Pulling exercises are movements in which you are pulling the weight towards your body or your body … Read More

Aerobic capacity, what is it and why it matters to you

Ryan ODonnellinstructionLeave a Comment

On Ben Bergeron’s blog he explains his programming philosophy, and introduces the concept of a “three-headed monster.” What is a “three-headed monster?” It’s someone that excels in all three of the basic focuses in Crossfit (strength, skills, conditioning). This is the guy or gal who can squat out of the gym, hammer out 15 unbroken muscle ups and then handstand walk home. He or she can also smoke everyone on a mile run or a 2k row. This last aspect is what we’re going to look at today. So what in the world are we talking about here? OK boys and girls, without getting too scientific there are a few things you need to understand to make the most of this blog post. Most importantly you need to know that our bodies have three energy pathways, they are: The ATP-PCr pathway, the glycolytic pathway and the oxidative pathway. The first two pathways do not require oxygen and are therefore considered ANAEROBIC while the third does require oxygen and is considered AEROBIC. The basic purpose of each one of these pathways is the same: to break carbon and hydrogen bonds in order to release energy and then use that energy to … Read More

Rowing – damper settings, efficiency and correct technique

Dora StenclovainstructionLeave a Comment

CrossFit uses rowing quite often as it’s a great conditioning tool. It’s low impact on your joints, it utilizes large muscle groups and it can really smoke you if you push hard enough. It practices opening/closing your body and hips just like in olympic lifting, so it’s a great development tool as well. Even though we probably row at least 2-3 times/week in warm ups and WODs, I often see poor technique and incorrect damper settings. In this article, I’ll explain while setting the damper to 10 is not that great of an idea and may just be exercising your ego and I’ll also cover correct technique. Setting up the rower When you get on the rower first thing you want to set up is the damper. The damper is the little wheel with numbers from 1 to 10 and it controls how much air is coming into the cage. This means that there is more air that the wheel spins against. Setting the damper is very individual and there are not na prescribed settings. It will also differ for different types of workouts. If you do sprints or generally shorter distances, you will probably be more effective with higher damper settings. For … Read More