Warm-up: The why and the how!

Joey Scafidihealth, instruction0 Comments

When it comes to warming up, people are full of excuses:  Me especially;  in fact, I’m probably one of the worst! “I don’t need to warm up.” “I’m already warm.” “Caffeine is all I need. Caffeinate and dominate!” “It doesn’t simulate real life. If someone needs help moving a couch, you don’t ask to warm-up with the lighter couch…” “I only have 45 minutes, so I have to start the workout right away…” Truth is, most people just don’t take warming up seriously. And I get it. It can be tedious and boring, and time consuming, too. And it’s definitely not as glamorous as throwing big plates on the bar or kicking upside down into a handstand. But what if I told you this: Properly warming up will help you do four things you probably are very interested in achieving: 1. Stay injury-free 2. Move more efficiently 3. Perform better 4. Recover better Injuries One reason injuries happen—both acute and overuse—comes down to being in the wrong position. Properly prepping your muscles and joints during warm-up—from your shoulders to your ankles—will allow you to get into better, safer positions, and ultimately avoid injuries! Efficiency Being efficient also largely comes down to … Read More

How to run with proper form and technique

Vasek Malecekhealth, instruction0 Comments

We talked about how to start running in our previous article. In this article I would like to talk about ways that can help you run with correct technique. At first I would recommend trying to implement below mentioned changes during our warm up at CrossFit Committed (if running is included) or during your own running warm up. Once you become comfortable with these technique adjustments in your training, try to focus on them every time you run. Posture: Amateur runners often waste energy because of wrong posture – you can often see weak shoulder rolling forward, incorrect use of arms, rounded backs or running in a position where you lean backwards. To achieve a correct posture for running, your feet should be under your hips with your toes pointing forward. Your body should be upright and you want to think about getting the top of your head as tall as possible. Your torso should be tight, so that you don’t overextend in your lower back. Your arms should be relaxed and bend in the elbow to 90°. They should be moving straight forward and backwards while running. The best way how to see your running technique is to take a video of … Read More

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

Joey Scafidihealth, wod0 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

6 Tips on How to Start Running

Vasek Malecekhealth0 Comments

Beginning of the new year is usually a time for resolutions. One of the common ones is to start running regularly. The motivation is different for everyone – it might be to lose weight, get fitter or to prepare for one of the popular running races. Newbies often do not know how to start with running in order to reach their goals and how to stay consistent with it. In this article I am going to cover a few tips that can help you in the beginning. 1. Go out and run! It sounds weird, but if you want to start running, put your shoes on and go immediately. Do not postpone it to: “nicer weather”, “buying proper running equipment” or “tomorrow”. This way you will never get started. 2. Start with short distance runs. It does not matter that your friends, who are runners, run 5, 10, 20 or 100 km normally. Your friends are not you and this is your run. If you go for a long distance run right at the beginning, it is very probable that your body will suffer a lot in the days after the run. What is going to happen after? Since you will have a … Read More

How to get your significant other to try CrossFit?

Zuzka Zavodnahealth0 Comments

How to persuade your girlfriend, wife or a friend to try CrossFit.  CrossFit is an amazing thing. It has improved our conditioning, it has given us a boost in our work life, more self confidence, helped us to find motivation, or it has even changed life to some people. How much better would CrossFit be if you could do it with your significant other? You wouldn’t have to explain at home all the time, why you have to go to the gym at least 3x per week, why you spend so much time there, why you sometimes go there even on Saturdays or why is going to the 25th party of this year so important. Both mean and women can be afraid of CrossFit, but women are usually even more worried. These worries can be summed up in couple points: 1. Look “I don’t want to be bulky!” This is usually the first sentence I hear from every girl who comes to our introduction training. Media and internet portray CrossFit as a difficult sport only for the toughest people. They show photos of CrossFit Games athletes, who are professionals and they earn their living doing this sport. These athletes train 6-7 times … Read More

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

Joey Scafidihealth0 Comments

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

What is Tabata Training?

Vasek Malecekhealth, strength, Uncategorized, wod0 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 Zavodnahealth, Uncategorized0 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

5 Reasons why you should spend some one-on-one time with your coach

Joey Scafidihealth, instruction, Uncategorized0 Comments

[av_slideshow_full size=’extra_large’ stretch=’image_no_stretch’ animation=’slide’ autoplay=’false’ interval=’5′ control_layout=’av-control-default’ src=” attachment=” attachment_size=” position=’top left’ repeat=’no-repeat’ attach=’scroll’] [av_slide_full slide_type=’image’ id=’8559′ video=’http://’ mobile_image=” video_format=” video_ratio=’16:9′ title=” custom_title_size=” custom_content_size=” caption_pos=’caption_bottom’ link_apply=” link=’lightbox’ link_target=” button_label=’Click me’ button_color=’light’ link1=’manually,http://’ link_target1=” button_label2=’Click me’ button_color2=’light’ link2=’manually,http://’ link_target2=” font_color=” custom_title=” custom_content=” overlay_opacity=’0.5′ overlay_color=” overlay_pattern=” overlay_custom_pattern=” video_controls=” video_mute=” video_loop=” video_autoplay=” overlay_enable=”][/av_slide_full] [/av_slideshow_full] [av_image src=” attachment=” attachment_size=” align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ animation=’no-animation’][/av_image] [av_textblock size=” font_color=” color=”] Personal training is for newbies, right? For people who have never cleaned or snatched before, right? You don’t need personal training. You have been doing this stuff for three years now. Right? Not so fast… Personal training isn’t just for people going through our fundamental program learning the movements for the first time. Even veterans can, and should, meet with their coach for one-on-one training once a month, every six weeks, or at the very least once every quarter. Think about it this way: The absolute best athletes in the world in every sport all have coaches, (where as amateur athletes often don’t). So get it out of your mind that you have been here for three years and no longer need a coach. As a MadLab member gym, … Read More

What is IIFYM? Try tracking your macronutrients.

Dora Stenclovahealth, strength, Uncategorized, wod0 Comments

CrossFit has become a lifestyle for many of us and it also makes us think more about what we eat. Many people connect CrossFit with Paleo or Zone diet, but we can see that there are also other diet approaches that are becoming popular. One of the most popular one among CrossFitters is If It Fits Your Macros (IIFYM) and I am going to discuss this approach further in this article. Many professional CrossFitters have recently changed their diets from “I can eat what I want” to tracking what they eat and logging everything into applications like My Fitness Pal. They are more concerned about eating clean, but even more than that they concentrate on reaching the right amount of macro and micronutrients that support their athletic performance and goals.   IIFYM is probably the most common approach that we can currently see in fitness world. It is pretty simple. You have a set amount of grams of protein, carbohydrates and fat that you should eat everyday. This amount can be changed depending on what your goals are. The main idea is that it is not important if your calories come from a bowl of oatmeal or a cheeseburger, but … Read More