5 tips for hand care or how not to have hands like a lumberjack

Zuzka Zavodnacrossfit tips, healthLeave a Comment

“What do you do with your hands? Don’t they hurt when you do weightlifting or hang from a bar?”, that’s one of common questions I get from CrossFit newbies. My first reaction is usually a smile in an understanding way, because I exactly know how they’re feeling. We all have been through this and it wasn’t pain free. If you haven’t ripped your hands at least once, it’s like you haven’t been baptized in the church of CrossFit. The truth is that ripped hands AREN’T COOL. Nobody wants to skip a week of training just because of ripped hands or take showers in rubber gloves for a week. There are many tools that you can use to protect your hands like gloves, gymnastics grips or athletic tape. But this is not what this article is going to be about. If you try all of these you’ll eventually find out that the best thing for contact with the bar are BARE HANDS. Personally I don’t use any hand protection except for when I do bar muscle ups, when I use gymnastics grips. Your hands have to get used to it, your skin has to become harder and whatever you do, you’ll get calluses. Chalk in combination … Read More

Accessory exercises in CrossFit

Tomas Horakcrossfit tips, instructionLeave a Comment

As we all know, CrossFit is a workout routine that aims to develop general physical preparedness. However CrossFit is not just about workouts, it is also about developing strength, gymnastics, coordination and other skills. Many people try to improve their weightlifting and aerobic capacity, but they often forget about accessory exercises that have the same importance for overall development and progress as correct clean or snatch technique. This article is going to cover a few important, but many times ignored accessory exercises that people don’t like doing because they think that these exercises aren’t beneficial. Many times I hear claims like “I’m not going to do this, how is it going to help me in CrossFit?” In fact, accessory work can make you even better athlete and it of course will show in your performance in CrossFit workouts too. Accessory work helps mainly with development of back muscles and muscles in your midline. Majority of training programs for competitive CrossFitters includes these exercises and even a hobby CrossFitter should be doing them. So what accessory exercises should you be doing?   L-sit L-sit is not a very popular exercise because it’s pretty difficult:). This exercise engages stabilizing muscles of your whole … Read More

Dropping in to a CrossFit gym – 8 steps

Joey ScafidiCrossfit Committed, crossfit tipsLeave a Comment

Summer is winding down but many of you are still travelling, seeing the world and visiting CrossFit gyms! Awesome! Last I checked there were more than 13,000 CrossFit gyms worldwide so, you’ve got many to choose from. If you’re like me, the first thing that I do when travelling to a new city is to check out the local CrossFit gyms in the area. As an owner I love visiting other gyms and seeing how they do things. Usually I’ll steal some cool coaching cues, a great warmup (our short shitty warmup) or just get a feel for things that I like or don’t like. As members visiting other gyms maybe you’ll get a new cue that gets you your first muscle up or just improves something that hasn’t been improved upon in a while. Hearing things said in a different way from another coach can sometimes be just the thing that you need to switch the light on between your ears and drive improvement. So, please, by all means, once you’ve finished your private training, fundamentals, on-ramp or whatever your gym calls it, get out there and visit as many gyms as you can! But…before you do here are … 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 … Read More

"All human beings should be able to perform basic maintenance on themselves." Dr. Kelly Starrett

Joey Scafidicrossfit tips, healthLeave a Comment

So, Bara and I are back from the mobility course in Nuremberg and we’re ready to turn you all into supple leopards! We’ve done some mobility in the past but it has always been too infrequent to really make any change.  The first rule that we learned when programming mobility is that it needs to be done, EVERY DAY!  Yep.  Every day. A concept that was talked about that hit home for me, was the concept of Play and Work. We were asked what we considered to be play during a normal CrossFit session.  There was a lot of silence.  The correct answer is the workout itself.  What?  That’s play?  We CrossFitters have a sick sense of what is fun.  Well, if the workout is play then what is work?  Work is the warmup, mobility, technique work, skill work….All of those things that most people would rather not do. What’s the old saying?  “All work and no play makes Jack a dull boy” or something like that.  Well, all play and no work might make Jack a pretty fun boy he’ll also be pretty poor. If we work to make money and when we play we spend money then never … Read More

Workout Journals

Joey Scafidicrossfit tipsLeave a Comment

Starting November 1st, everyone at CrossFit Committed has received their own workout journal and will be recording their daily Strength/Skill sessions and workouts.  This will be an important part in tracking your progress and keeping you accountable for your own training.  Yes, it’s going to add an extra 5 minutes to your workout.  Too bad:)  The results that you get from keeping a detailed account of your training will be worth it!   Increased effectiveness:  Whenever you measure something and you can look back and see the numbers you were putting up previously, it becomes easier to devise a way to improve.  Just guessing what you did last time isn’t going to cut it.   The numbers don’t lie:  Instead of guessing what you did the last time you squatted 5×5, go to your journal, look at your numbers and try to beat them!  Oftentimes when we guess what our previous numbers were, for some strange reason we have a tendency to inflate them!  This can hinder progress and be demotivating as well.  If you’re squatting 140 for a set of 5 and you failed on the 5th repetition, guess what?  You didn’t squat 140 five times!  Don’t write that … Read More