CrossFit Committed's 4th Annual Throwdown!

Joey Scafidicompetition, Crossfit Committed, health, news, UncategorizedLeave a Comment

As I write this, our 4th annual CrossFit Committed Throwdown has just ended and I wanted to write a few thoughts from the day while it’s still fresh in my mind.   Nearly 70 of our amazing members came out and competed in our one day event that had everyone complete 4 workouts before we cut the field for the final workout.   Every year we have to poke, prod, bribe, force, and beg our members to sign up and that’s always because we’re trying to get our members that have never competed before to do so and, understandably, they’re always very nervous. However, we as coaches know what’s in store for them if we do get them to put themselves out there and register! So often it happens that our members get their first pull up, muscle up, rope climb, break weightlifting PRs, and just generally accomplish awesome things that they haven’t done in the past!     When there’s no option to scale (as we always give and encourage during our daily training) and when there’s a crowd of people yelling in your face – it’s make it or break it time. Sometimes you make it and it’s the … Read More

Training in autumn and winter

tobiCrossfit Committed, crossfit tips, instructionLeave a Comment

For many people this time of the year around might be the most challenging when it comes to training and getting motivated. Suddenly the snooze button on your phone in the dark mornings and the couch in front of your TV after work seem to be the better alternative.    This might be in part due to the lack of sunlight and its energy to keep our body warm. Without our daily portion of Vitamin D we are less energized, motivated and surprisingly, even our aerobic performance might go down. (Sunlight triggers the release of nitric oxide which boosts aerobic performance). But ‘believe you me’ ☺ the reward when getting out of your comfort zone and ‘Just GO’ is much bigger. We are approaching flu season and the best medicine is prevention. How do we build up our immune system by CF you might wonder and in fact the answer is similar to classic/alternative medication. It depends…on frequency, quality and the type of activity. In CF we do it with high intensity. HIT improves lung capacity (improved lung capacity = prevents tract infections, i.e. a sore throat, a cold or a sinus infection) and builds stronger hearts which in turn … Read More

Do you want to be better at CrossFit? Choose the right approach.

Dora StenclovaCrossfit Committed, crossfit tips, instructionLeave a Comment

Whenever you come to CrossFit Committed there’s always a WOD waiting for you. Maybe you don’t think about how you are going to break the sets and just start your work out. There is nothing wrong with that. But if you want to get better and feel good when you work out, it is good to think about the WOD you are about to do and how you are going to approach it. Let’s take a look at the criteria that will help you choose the right tactic. You already know this WOD If this is the case look into Sugar WOD to see your notes: what weight you chose and how you felt. Which is why it is important to take notes after each work out (I usually add how I broke down the sets as well). Chances are you also remember this WOD. So based on your experience or notes it should be easy for you to know if you are going to do smaller or bigger sets or go unbroken with short breaks. A great example is the intro work out we all did when we first stepped into CFC. I have a number of clients who … Read More

Squeeze in your core!

Vasek MalecekCrossfit Committed, crossfit equipment, crossfit tips, instructionLeave a Comment

Squeeze in your core! You hear this a lot, especially in classes where we play with heavy weights. Upon hearing “squeeze in your core” most of you tighten up your back muscles so much that your torso bends back. This happens because you don’t engage all of the muscles in your torso. Simply said your back is tight but your belly is not. Can we safely lift heavy weights when our bodies are in this position? Nope. So let’s take a look how to tighten our core right so that we can lift our next PR soon.   Loading our spine with a heavy barbell, or any heavy object, puts it into flexion. Bent back under a heavy load is not ideal, better case scenario is pain and a couple of days of rest, In worse case scenarios we need to see a specialist (doctor, physio, …).  The worst are outstretched muscles, pinched nerves, dislocated discs, etc. Spinal erectors are not strong enough for this kind of work out. To make sure our spine is safe we need to help them out by engaging other core muscles and breathing right. How: Flex your glutes Suck in your stomach – think … Read More

Why I love sleds and what we can do with them

Ryan ODonnellCrossfit Committed, crossfit equipment, strength, UncategorizedLeave a Comment

A few posts ago I wrote a post about my love of sandbags and some ways they can be used in order to help you get fitter. This week I’m going to talk about the other tool I use during the bulk of my training that, like the sandbag, I feel is underused in most Crossfit gyms, the sled. So…why do I love it? It’s brainless Teaching someone even a simple movement, such as the deadlift, requires time and patience. The time it takes to be proficient enough in the movement to the point where you can perform at a high intensity takes even longer. However, it only takes a few seconds to teach someone how to push a sled. Which makes it a great tool for people who are total fitness beginners. It’s safe and won’t lead to pain Injuries are a part of all sports and training regimens, including CrossFit. If you think about the types of injuries we’ve seen in our gym most of them include jumping (i.e. box jumps) or falls (i.e. off the pull up bar or rope). Furthermore, many of the nagging injuries we see around the gym involve load-bearing movements. Think of sore … 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

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

What Are Hero Workouts?

Dora StenclovaCrossfit Committed, UncategorizedLeave a Comment

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, healthLeave a Comment

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, UncategorizedLeave a Comment

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