What Are The Advantages Of Dynamic Stretching?

Tomas HorakCrossfit Committed, crossfit tips, health, instruction, UncategorizedLeave a Comment

Sometimes I hear from some of our members that they have pulled a muscle or that her or his knee, wrist or back hurts. I used to have the same issues and I was often thinking about what I could change to avoid injuries and restrictions like these mentioned above. I figured out that my problem might be my warm up that has not changed ever since I used to play hockey or go to a normal globo gym. Therefore, I decided to start warming up in a different way. Instead of starting with static stretching that all of you probably know, I started doing dynamic exercises and stretches. I tried to move continually and therefore better warm up and mobilize different parts of my body. The pain I was often suffering from has significantly decreased or has disappeared completely. Our members might have noticed that we have been doing more dynamic warm ups lately in our group classes and it is for a reason. So what is dynamic stretching? Dynamic stretching is using movement to stretch and warm up certain muscles or muscle groups. Dynamic stretching uses movements like squats, lunges, different types of rotations,.. and transforms them into stretches. Advantages … Read More

Mastering the Journey: Learning to love the plateau

Joey ScafidiCrossfit Committed, crossfit tips, UncategorizedLeave a Comment

General Physical Preparedness (GPP) fitness can be frustrating: The more you improve at something, the more you want to improve at something else, and when you do make gains at one skill, you still suck at 10 other movements. Factor in the inevitable weeks, months and even years where you feel like you’re plateau-ing and sometimes it feels like the easy thing to do is to give up and find another hobby. Although it’s a cliche, one of our goals, at CrossFit Committed, for all our clients is to help you realize that fitness is a lifelong endeavour that must be approached with diligence and patience. We want you all to embrace the long-term journey in all its ups and downs (most particularly the downs). One book that has proven incredibly helpful for many to learn to love the process is a book by George Leonard called “Mastery: The Keys to Success and Long-Term Fulfillment.” You can read the full book here for free, but here’s a Cliff’s Notes of some important takeaways that can truly help you be more successful not just at the gym, but in all areas of your life.  Leonard explains that whenever a person seeks to … Read More

My 3 Biggest Mistakes in Crossfit and What I Learned From Them

Ryan ODonnellCrossfit Committed, crossfit tips, UncategorizedLeave a Comment

There’s an old saying, “in order to succeed you must first experience failure.” My work in fitness both as an instructor and an athlete is a constant work in progress. I credit a lot of the success I’ve had to the failures I’ve experienced. I’m sharing the three biggest I made mistakes and what I learned from them with the hope that it will help some of you to not make these same mistakes or perhaps realize that you are making them at the moment. Focusing too much on the “what” and not the “how” The author of the programming I follow constantly reminds us, “it’s not what we do it’s how we do it.” Early on I was obsessed with where my name was in the whiteboard and whether or not I got to have that “RX” next to my name. I was too competitive and my technique suffered. I cared more about WHAT my score was and not HOW flat my back was during a deadlift or HOW nice my form looked on a power snatch. I’ve experienced chronic shoulder pain the last two years and I owe this exclusively to my awful shoulder positioning during overhead squats. Currently, … Read More

How to swim more efficiently?

Vasek MalecekCrossfit Committed, crossfit tipsLeave a Comment

Swimming has become a popular discipline in CrossFit competitions. It is also a great way how you can work on your endurance and improve your lung capacity without stressing the joints of your body. In addition, it is a great active recovery tool that can release sore muscles after our difficult WODs. Many CrossFitters are scared of swimming when it appears in CrossFit competitions, therefore I am going to give you three tips that will help you swim more efficiently. Body position – water has almost thousand times higher density than air, therefore it is important to swim in a position that will have as little resistance as possible. Try to keep your body straight and tight, so that your hips and legs are hidden behind a “window” created by your shoulders. Tighten your core similar to the hollow rock position and avoid overextending your lower back. Another common mistake can be sinking legs. It happens when your legs are not floating in the same line as your body but they get in front of your body. It is like swimming uphill. You can avoid this by laying more on your chest without sinking your head deeper into the water. Imagine, that your chest is a bouy that … Read More

What should be your next steps after the Open?

Dora StenclovaCrossfit Committed, crossfit tips, instructionLeave a Comment

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 prepare for The CrossFit Open: Day after day

Zuzka ZavodnaCrossfit Committed, crossfit tips, instructionLeave a Comment

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 FreemanCrossfit Committed, newsLeave a Comment

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

You've Got All This Fitness…NOW USE IT!

Jaime FreemanCrossfit Committed, crossfit tipsLeave a Comment

It is the beginning of another year.  Whether you believe in the traditional idea of “resolutions” or not, a New Year forces you to stop for a minute and think about things that maybe you wished you had accomplished last year and the limitless things that are possible in this brand new one!  In this article we will look at a few really cool things you could accomplish with all the Fitness you’ve been working on with us at CFC.  My personal challenge to all of you this year is to take all this FITNESS out into the world and DO something AMAZING with it! GPP (General Physical Preparedness) is one of the key tenants of CrossFit.  In fact, it is the driving force behind everything that CrossFit is.  Our “Constantly Varied, Functional Movements at High Intensity” are all meant to make you generally prepared for ANY activity you might choose to do in life.  While I believe that goals in the gym are useful and necessary, I think that sometimes we get stuck just focusing on muscle-ups, max lifts and handstand walks.  What if you actually USED your increasing level of fitness to go out and test your limits a … Read More

Do you have a friend or family member who wants to join but is too scared?

Joey ScafidiCrossfit CommittedLeave a Comment

If I had a nickel for every time a client has gotten my hopes up by saying, “I have a friend who wants to join,” (yet that friend, or sister or husband never ends up showing up) I would be a rich coach. Recently, I retraced my steps and asked clients why that friend of theirs never followed through. All of their explanations were more or less, “Oh, he was just really scared because he isn’t very fit.” I have also learned in seven years of coaching that the hardest part for many people about joining a gym is just walking through those doors on their very first day. The fear and apprehension of the unknown can be crippling. So I’ll tell you what I’m going to do. I’m about to reveal exactly what the process will look like from the moment you contact our website and the end of your Day 1 one-on-one introductory session with a coach. Here goes: After you contact our website, or call us, you will be assigned a coach and he or she will call you within 24 hours. Yes, they will call you. We want to hear your voice. We want to get to … Read More

Community…or Why CFC is Awesome

Jaime FreemanCrossfit CommittedLeave a Comment

Think back to the day you first walked into CrossFit Committed. Do you remember your first impression? We all walked in with different expectations, different reasons for being there and different goals. However different our original motivations may have been, we are all still here 3 months, 1 year, 3 years or even 5 years later. Why? Results? Maybe. It is clear that CrossFit works: we are getting stronger and fitter. Arguably though, understanding the concept and with enough discipline, you could go workout on your own and also get results. So what do we have at CFC that keeps people coming back? How does someone who once “hated” exercise suddenly find himself or herself working out 5 times a week? How does the seemingly most shy and quiet member end up finding their voice, making friends for life and dominating the dance floor at our parties? One word: Community. For the purposes of this article we are going to define Community as: “A group or groups of people with enhanced social connections who are mutually engaged in an activity, common interest or pursuit.” We of course know that what is built and maintained everyday in the gym (our community) … Read More