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

How to use and wear grips

Tomas Horakcrossfit equipment, crossfit tips, UncategorizedLeave a Comment

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

Which Shoes Are Best For CrossFit?

Joey Scafidicrossfit equipment, crossfit tipsLeave a Comment

What kind of shoes should you buy for CrossFit? “Wait, What?  I need new shoes?” Yes. Throw out your running shoes and get something which is more appropriate for a wide range of tasks. Ever try a max deadlift while standing on a mattress?  Well that’s basically what you’re doing when you’re wearing shoes with big, squishy soles such as these.  You want a shoe with a firm sole, something that you can push against without having it compress.  You also want to be able to run in that same shoe and be able to jump, push and pull stuff as well. Olympic shoes, basketball shoes, tennis shoes, running shoes, minimalist shoes, no shoes or those weird, glove/5 finger things? If our training consisted of only running we’d probably buy some type of running shoe.  Logical, right?  Basketball players, I’m guessing, wear basketball shoes.  Olympic weightlifters?  Yep.  Olympic shoes. But what about CrossFit shoes?  We run, jump, lift heavy weights, climb ropes, scale buildings and generally, do awesome stuff everyday.  So we need a shoe that’s able to deal with all of the variance that we typically deal with, and up  until recently it’s been a problem to find a … Read More