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

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

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

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

Pain or injuries – should you continue coming to the gym?

Dora Stenclovacrossfit tips, health, UncategorizedLeave a Comment

Most of you have probably had an injury or some kind of tendon, joint or muscle pain before. We do our best at CrossFit Committed to make you move as safely as possible and to prepare you for any challenge outside of the gym. However, injuries still happen even though they are in most of the cases not related to CrossFit. When you get some sort of pain or injury, it is always unpleasant and I know that one of your first thoughts might be “I won’t be able to come to the gym”. In this article I am going to show you that you can still come to the gym and how you should do it. Scaling Scalability of CrossFit is in my opinion one of its best aspects. A 90-year old lady can do the same workout as a 15-year old girl if the workout is scaled properly. It of course really depends on a character of the injury, but in most cases with some scaling and adjustments, you will be able to come to the gym. We are not doctors by any means, so we need to know from your doctor about what you can and cannot … 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

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

CrossFit as a sport vs. CrossFit as a training program

Zuzka Zavodnacrossfit tips, health, UncategorizedLeave a Comment

“Does anybody in our gym have a chance to qualify for the Regionals?”, was a question I heard many times during the CrossFit Open. I think that there might be a chance, but more of a question is if there is anybody who is willing to dedicate all his/her time to training CrossFit and sacrifice everything: injuries, pain, food, sleep, free time, parties, family, friends, hobbies and work? Being a top level CrossFit athlete is a full time job nowadays and you cannot just do it as a hobby. CrossFit training methodology had originated 35 years before the first CrossFit Games took place. Greg Glassman started CrossFit with a goal to bring real athletic training to everyone and not just professional athletes. CrossFit brings great results and when it is done right it promotes health and longevity. Nowadays we hear about CrossFit from media especially thanks to the CrossFit Games and we can see top athletes like Mat Fraser or Katrin Tanja Davidsdottir (yes, it is the blond girl from Nano 7 poster:)). How has CrossFit changed over the years? And what is the difference between CrossFit Games athletes and average members of our gym? “Our needs vary by the degree of intensity of the … Read More