How can CrossFit help you train for a Spartan Race?

Zuzka Zavodnacrossfit tips, health0 Comments

Races, such as the Spartan Race, have become very popular in the past four years. They are so popular that you can visit specialised gyms or programs that will help you prepare for them. If you do CrossFit on the regular, you already know that our WODs are very versatile and will prepare you for anything. Even the “Spartan”.  The biggest advantage of CrossFit is training in high intensity, switching between aerobic and anaerobic workouts or working out in various energy systems (ATP-CP, lactate, oxidative). “Spartan” is not just about running and overcoming obstacles, it’s also about slowing down, sprinting uphill and going all out on those obstacles. What obstacles will you most likely have to conquer at a Spartan Race? I bet you already met some of them at our gym. 1. Stone carry / bucket of sand carry  This obstacle is very similar to sandbag carry, which is so widely popular now. How you pick up and hold the stone/bucket requires a slightly different technique but you use the same muscles, so training with sandbag will only help. 2. Tire pull You LOVE pulling or pushing sleds. And you already know that your head is your biggest enemy. … Read More

The Conjugate Method

Joey Scafidihealth, instruction, programming0 Comments

There are so many strength programs out there, where are you to begin with making a choice? Mike Hedlesky, an accomplished American powerlifter and coach, wrote a great article where he talks about how you should choose a strength program. His 3 criteria for making that choice are:   Is this going to make me stronger? Can I change things up (variation) when training stalls? Most importantly, is this something that I can follow for 10 years straight?     Our current program, the Conjugate Method answers yes to all three of those. The conjugate method is the name of the strength program that we’re currently following at both of our gyms. And it looks much different than the more standard, linear structure that we’ve followed in the past. By the looks of it, it sometimes may seem that we’re not following a system at all! I can assure you though, that there is a method to the madness. I’d like to explain a bit about it, where it came from and how we’re implementing it at CrossFit Committed and CrossFit Committed South. The Conjugate method was originally designed by Louie Simmons, the owner of arguably the strongest gym in … Read More

Building mental fortitude to reach new heights

tobiCrossfit Committed, crossfit tips, health, Uncategorized0 Comments

mental toughness

Better safe than sorry Before I go into the topic of mental toughness I want to emphasise what many couches mentioned before and is part of our introduction to CrossFit. Safety, technique, consistency and then intensity are important to us. This is especially true in the beginning of your CrossFit journey. Notice the word journey – it is not a sprint. Make sure to stay within your physical capacity to not get injured. As soon as technique breaks, in any movement, scale it! ☺ In your first 3 months to one year you will most likely make leaps and bounds of improvements. This however is not only due to increased metabolic capacity and strength but more likely due to technique which makes it possible to ‘catch’ the new PRs. So always remember, if you were not exposed to this kind of weight training before (especially with repetitive movements), your muscles might be able to lift the weight however, your joints, ligaments and bones take longer to adapt to the new challenge. Mental toughness This does not mean that you cannot work on your mental toughness from the very get go of your journey. Mental toughness is individual resilience and confidence … Read More

How does alcohol affect our performance?

Dora Stenclovahealth, nutrition, Uncategorized0 Comments

alcohol crossfit

If you’ve ever been to one of our CrossFit Committed parties, whether it was the popular Christmas party or pre/post Open party at WOD & Rest, you’ve probably noticed that CrossFitters like to have a few drinks. In the summer, when it’s nice and warm outside it is tempting sit and enjoy a drink (or two) at your favorite beer garden. Which is why we are going to look at how our bodies process alcohol and how much drinking affects our performance. How do we process alcohol? Various factors -weight, sex, how fast we drink it, or whether we drink on an empty stomach- affect how fast our metabolism tackles alcohol. However, the process is always the same. First, it is processed, then distributed through out the body and then degraded. When we drink, the alcohol (ethanol) travels straight to our stomach where it is immediately absorbed (about 20-25%) into our bloodstream. The rest continues to the small intestine, where it is reabsorbed into the bloodstream. Once absorbed, it continues to our liver where it is metabolised. Usually, it takes up about 90 minutes to absorb 14 grams of alcohol (about 1 beer, wine, or a shot of hard alcohol). However, the speed … Read More

Don't forget to cool down!

IrenkaCrossfit Committed, crossfit tips, health, instruction0 Comments

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 Part 2

Zuzka Zavodnahealth, nutrition, Uncategorized0 Comments

Tomáš wrote about how to train in extreme heat last week. This articles continues to share specific tips on what to do differently in these hot summer temperatures. There is no reason to stop training, but you need to adjust how you train. Particularly strength, which requires consistency. You skip one training and it will be easier to skip another. Hydration We all know that staying hydrated is key for our bodies. But how much water is enough? Robert Voy, the former head of the US Olympic Training Center, says that for every 20 minutes of training we should drink at least 200 ml of water. Losing just 1% of water in your body can limit your performance. Avoid sweet drinks – sugar slows your metabolism and regeneration down. Caffeine is diuretic and it drains you. If you’re used to drinking coffee as a kicker before you train, try avoiding it when its really hot outside. Supplements The most important dietary supplements are vitamins and minerals that our bodies lose when we sweat. The warning signs our bodies send us when minerals are missing are: cramps, muscle tremors, weariness, and extreme fatigue. Ideally take soluble supplements before, during and after you train. Especially if … Read More

GPP the important but not as sexy part of your training

Zuzka Zavodnahealth, instruction, Uncategorized0 Comments

GPP, an abbreviation for General Physical Preparedness, ie general physical readiness. It is the less sexy part of our training sessions that does not include heavy squats or technically challenging movements. At our gym, we usually see GPP days on Tuesday and Thursdays, the two not so favorite days. The trainings are usually longer but less technically demanding. Sure, everyone would rather work on their clean & jerk than row or walk around with a kettlebell. But, GPP will always be an important part of CrossFit and here is why: 1.GPP as the basis for technique Without exceptions – from the absolute beginners to the CrossFit Games athletes – we all need days when we don’t perform any technically challenging movements and risk injury. GPP helps build the foundation of our fitness. Because it moves in the aerobic range around 60-70% of the maximum heart rate, it gives our body a different impulse than high intensity training. 2. GPP to build your strength If you think GPP won’t help you reach your new max squat or press goal you are wrong again. You don’t have to squat three times a week to improve. CrossFit builds on developing all 10 aspects of physical … Read More

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