How to avoid shoulder pain

Vasek MalecekCrossfit Committed, crossfit tips, health0 Comments

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, Uncategorized0 Comments

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

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

Dora Stenclovacrossfit tips, health, Uncategorized0 Comments

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

CrossFit as a sport vs. CrossFit as a training program

Zuzka Zavodnacrossfit tips, health, Uncategorized0 Comments

“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

How to NOT come back to the gym after a long break

Joey Scafidicrossfit tips, health0 Comments

Many in the gym know that I haven’t worked out in FOREVER! And for those that don’t know, last September I broke my 4th and 5th metatarsals on my right foot which required surgery and a pin to rejoin the bones.     Besides hobbling around the gym on the amazing iwalk2.0  I pretty much didn’t do anything until the middle of January when I went home to see my family in Florida. Huge mistake. I lost all motivation and I wish Ryan would’ve written his article on motivation a bit earlier!   While at home I wanted to visit CrossFit Rise Above, a gym that my brother-in-law goes to. He told me that they were having a Fran/Social on Friday and that it would be a perfect day for me to go and meet the owner, Eric. I thought to myself, “no way, i’m doing Fran. I’ll just go and have some beers and hang out.” (click here if you have no idea what Fran is!)   Upon arriving to the gym everyone was warming up and I thought, “ok, i’ll just do some empty bar thrusters just to see how it feels.” To my relief there was no … Read More

How to stay motivated

Ryan ODonnellcrossfit tips, health0 Comments

The New England Patriots quarterback and four-time world champion (American football) Tom Brady was once asked what his favorite championship ring was. His response? “The next one.” Keep in mind he’s a man who is married to one of the most famous super models in the world (Gisele Bunchen), makes $20 million a year and has accomplished more in the most popular sport in the country with the most rabid sports culture in the world than anyone else. Yet, he still gets out of bed every morning and goes to work because he’s still got that fire inside him. I should probably mention that on the day this post gets published he’ll be playing for his fifth championship ring. In other words, he’s done it all and he’s got it all, but he’s still trying to get better. Are the rest of us Tom Brady? Simple answer: No. We’re not even close, but staying motivated is maybe the most import thing about crossfit or any fitness program. Sure, the workouts are hard, but once you’re at the gym you’re going to do it. Sometimes simply convincing yourself to come every day is the hardest part. Here are some tricks I use … Read More

Why workout logs and benchmarks are important

Ryan ODonnellhealth, instruction0 Comments

A lot of times in our strength or skill portions of the class you’ll be instructed to work up to a percentage of your one rep max on a certain lift. Last week on Tuesday for example we worked up to 80-90% of our one rep max for snatch. A troubling trend I’ve noticed in the last several months are more and more people explaining to me at the beginning of the class that they don’t know their one rep max. This is totally fine if you’re newer to the gym, but I hear this from a lot of people who I would consider experienced Crossfitters and have been with us for a year or more. Even worse, is when we retest a WOD (like Jackie a few weeks ago) and people say, “I didn’t put in my score last time we did it.” So today I’m going to talk about the importance of tracking your workouts, some good tips for how to track them and also a couple of useful benchmarks that I feel all Crossfitters should know. Let’s start with some reasons why it’s important to log your workouts. 1. It helps you track your progress. Quite simply, … Read More

5 Tips for Better Recovery

Dora Stenclovacrossfit tips, health0 Comments

What you do for recovery is as important as what you do in your training. Everyone of us loves working out and we also like that feeling of soreness, BUT to some extend. Feeling your muscles ache is one thing, but not being able to come to the gym because you are too sore is another story. In this article I am going to cover ways how to improve your recovery and therefore perform better at the gym as well as outside the gym. 1. Cool Down & Stretch Many people finish the WOD, take a shower and they sit at work the entire day. Going from a high intensity workout, when your entire body is working into not moving at all for hours is going to make your muscles feel stiff and sore. I understand that, especially in the morning, you have to run to work to be there at certain time, but if you can take 15 minutes after your workout to cool down and stretch, it is going to make you feel much better. Cool down is an important post workout routine as it decreases lactic acid build up in your muscles and therefore decreases muscle fatigue … Read More

What is Tabata Training?

Vasek Malecekhealth, instruction0 Comments

All of you that went through our private introduction lessons have already done Tabata before. When you heard “We’ll do Tabata today” at the 6th lesson, you probably still didn’t know what was going to happen. And when your coach explained to you that you will work only 20 seconds and then you’ll rest for 10 seconds, and this will happen only 8 times and you’ll be done in 4 minutes, you probably didn’t expect that it’s going to be that bad. In this article I’d like to focus on Tabata training more closely. This high intensity training method was developed by Dr. Izumi Tabata and his team of scientists at National Institute of Health and Nutrition in Tokyo in 1990. Doctor Tabata and his team divided athletes into two groups and each group was given a 6-week training plan. One group followed a typical endurance program (higher volume and low intensity training) 5x per week. Second group trained only 1 hour per week, but they were doing a high intensity training (later on named Tabata training after its author). After 6 weeks, control group trained 1.800 minutes in total and “Tabata group” trained only 360 minutes. Even though the “Tabata group” spent … Read More

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

Zuzka Zavodnacrossfit tips, health0 Comments

“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