3 very good reasons not to skip cool down

Zuzka Zavodnacrossfit tips, health, instruction, UncategorizedLeave a Comment

Do you ever wonder why your coach tells you to take 2-3 minutes after the WOD to go for a short run or to row and then stretch in the back for 5? It is because cool down should be an integral part of your training. Cool down aka getting your body to the state it was in pre-WOD. Cooling down is just as important as warming up, strength, working on your technique, or the WOD itself, you should never skip it. Sometimes we manage to get it into our 60minute class, other times your coach just gives you instructions and you are on your own. Here are three reasons why cooling down is so important: 1. It helps remove accumulated “waste” and reduces the chance of blood clots An intense WOD causes our bodies to create metabolic waste: lactic acid and hydroxyproline (amino acid). It is ideal to get rid of those before you rest to prevent muscle pain and to fasten regeneration. Additionally, during an intense work out, our blood vessels expand so that our muscles can properly wok. If we suddenly stop working out, our blood can clot in our legs and cause dizziness or weakness. 2. It … Read More

Sitting All Day? 5 Great Desk Exercises To Try RIGHT Now… Yes, Do It NOW!

Joey Scafidihealth, instruction, strength, Uncategorized2 Comments

no more sitting

We have A LOT of members at the gym that have jobs where they are sitting for large parts of the day on their butts while staring into a computer screen and not exercising! As human beings this isn’t a very natural thing for us to be doing! Typically, we’d be walking to find water, hunting and gathering food, climbing trees, playing with children, laying in the sun, milking cows, mending fences, gathering wood, etc.. Nowadays, we’re not nearly as active as humans traditionally were and our bodies are paying the price! Only recently have we adopted such a sedentary lifestyle and being sedentary….. Leads to gaining weight – Think about how many more calories a person burns over the course of one week if they’re walking to work and have an active job versus the person that drives everywhere and sits down all day! The average American, that drives everywhere and has an office job, walks around 3km per day. The average person that doesn’t drive a car and has an active job can walk around double that! Considering that walking 1km burns roughly your body weight in calories, the more active male that walks everywhere can expect to … Read More

How was our first Dry January Challenge?

Dora StenclovaCrossfit Committed, health, nutrition, UncategorizedLeave a Comment

Our first CFC Dry January Challenge is over. We have got over 60 people (roughly 1/4 of our gym!) who decided to give up drinking alcohol for 31 days! In addition to not drinking every participant of the challenge had to choose one lifestyle or nutrition challenge or a habit that they were going to stick with for the month of January. A lot of people started meditating a few times per week, studied a new language, worked on a new skill, gave up eating sugar, bread, coffee, chocolate, sweets or decided to eat strictly paleo for the entire month. Why did we do this? Even though our challenge took place in January, it was not supposed to be a New Year’s resolution kind of thing. I personally do not like New Year’s resolutions very much, because I believe that if people want to change something, they should change it right now and not wait until next Monday, the 1st of the upcoming month or the New Year to start. The whole challenge was therefore more about taking a break from alcohol after the holiday season and about making changes that contribute to your wellbeing and creating new positive habits. … Read More

Oh my shoulders

Vasek MalecekCrossfit Committed, crossfit tips, health, UncategorizedLeave a Comment

Experience shoulder pain is a bit of a never ending story for CrossFitters. Sooner or later everyone feels that their shoulders are tired, hurt before the warm up or just constantly in various positions of the joint. But this problem is not limited only to CrossFitters. Thanks to my swimming experience I am surprised to say that having shoulder pain is natural for swimmers too. They even have a name for it: “Swimmer’s shoulder”.  Whether you are a swimmer or you do Crossfit the signs and reasons for pain are the same. In my last post I talked about different injuries of the shoulder joint. Today I want to take a look at avoiding the injury. What we should do in order not to hurt ourselves. Stance Maybe its not a bad idea to start with something as easy as the way you hold yourselves. We do it all day every day and we do it wrong. Just think about the way you hold yourself when you wait for the bus or sit at work. Your back is bent, shoulders swung down and forward. We often look at our phones so our heads are also facing the ground. Try to … Read More

My experience with intermittent fasting

Joey Scafidihealth, nutrition, strength, Uncategorized2 Comments

“Eat six small meals a day” “Breakfast is the most important meal of the day” “Your body will start using your muscle as fuel if you don’t eat at regular intervals!” We’ve heard all of these before and it sounds as if we should be shoveling food into our mouths continuously throughout the day. What if eating larger meals, less frequently was actually the way to go? Intermittent fasting: A term that describes controlling your fasting (not consuming any calories) and non-fasting windows *This is intended to be only an empirical account of my experience with intermittent fasting. It’s been over 5 months now that I’ve been consistently fasting and following a ketogenic diet and I just wanted to share a bit about my experience, with the fasting part, over this time in case you’ve been thinking about giving it a try yourself. I’ve known about intermittent fasting ever since I heard about the Paleo diet back in 2009. However, it was always one of those things that was put on the back burner as I felt that it was too much for me and that I wasn’t ready for it. Not consuming ANY calories for extended periods of time!? … Read More

9 tips for a better good night sleep

Dora Stenclovacrossfit tips, health, UncategorizedLeave a Comment

Sleep is one of our basic needs. When we sleep our whole organism gets to restart. We already talked about how important sleep is in a post not too long ago. Today I will share a few tips on what to avoid, if you have trouble sleeping and how to get the best out of it.   1. Limit you caffein intake If you have trouble falling asleep try to watch your caffein intake. A couple of early morning and morning coffees won’t affect your sleep, however afternoon or even evening coffee is a different story. Watch out for after-wod drinks too, some contain up to 200mg of coffee which is 2-3 shots of espresso. 2. Try to train earlier Moving and tiring your body out is good for your sleep. However, if there are only 2 to 3 hours in-between the end of the work out and your bed time, the physical activity can do more damage than good. Especially after short intense workout, our bodies are over-energised and you find your self starring at the ceiling instead of sleeping.   3. Don’t over-booze it  It may seem that alcohol helps you fall asleep faster, but the quality is … Read More

Sauna, why not!

Vasek MalecekCrossfit Committed, crossfit tips, healthLeave a Comment

Im going to build on my previous posts about after-training regeneration (Foamrolling and Rest Day) by focusing on another passive regeneration that is perfect for days like we have now, days when staying bundled up in bed sounds better than hitting the cold gym, sauna. Visiting a sauna brings much more that the well known positives for our organisms, such as relaxing our minds and helping our immune systems. For sports people like us, sauna has an interesting impact on recovery and preps us for another training session. When to implement it Should you go to the sauna before you train, after or on your rest day? The answer is not a simple one. You need to realise what you expect from the visit in the first place. If you aim to recover, you should visit the sauna at a certain time after you train or on your rest day. If you want to work on your endurance, go to there immediately after you work out. If you work on your lifting and want to increase in your strength you should stop by before you train. “When you are recovering from a work out, your heartbeat should go back to normal. … Read More

CrossFit Committed's 4th Annual Throwdown!

Joey Scafidicompetition, Crossfit Committed, health, news, UncategorizedLeave a Comment

As I write this, our 4th annual CrossFit Committed Throwdown has just ended and I wanted to write a few thoughts from the day while it’s still fresh in my mind.   Nearly 70 of our amazing members came out and competed in our one day event that had everyone complete 4 workouts before we cut the field for the final workout.   Every year we have to poke, prod, bribe, force, and beg our members to sign up and that’s always because we’re trying to get our members that have never competed before to do so and, understandably, they’re always very nervous. However, we as coaches know what’s in store for them if we do get them to put themselves out there and register! So often it happens that our members get their first pull up, muscle up, rope climb, break weightlifting PRs, and just generally accomplish awesome things that they haven’t done in the past!     When there’s no option to scale (as we always give and encourage during our daily training) and when there’s a crowd of people yelling in your face – it’s make it or break it time. Sometimes you make it and it’s the … Read More

How can CrossFit help you train for a Spartan Race?

Zuzka Zavodnacrossfit tips, healthLeave a Comment

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, programmingLeave a Comment

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