Eat healthy and save time!

Ryan ODonnellhealth, nutritionLeave a Comment

no junk food postits

Many of you have probably already heard that Joey and I are currently working on our Precision Nutrition certification and I can say so far I have learned a lot. The guys behind the Precision Nutrition program have a lot of free information available online as well, it’s all very informative. I shared this infographic (http://www.precisionnutrition.com/workout-nutrition-infographic) a while ago in the members facebook group, It helps making your eating choices very easy. I try to base my diet (most of the time) on this infographic and it works great. Check it out before you continue reading this post. OK. We know what to eat and when to eat it. Now comes the hard part, actually doing it. Let’s face it, if we really want to eat clean, more than likely we have to cook for ourselves. There’s not exactly a large number of restaurants out there offering a wide selection of balanced and healthy meals. The problem with cooking is that it’s time consuming, and finding the time to prepare food for yourself can be difficult. I’m here to offer some hacks that I use to help me eat healthy and save myself some time. Number one: Stock up on some … 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 to … Read More

Movement Mastery

Zuzka Zavodnahealth, instructionLeave a Comment

In CrossFit, we specialize in not specializing. That’s something every member of the gym learns at their first introductory class. We strive to balance the 10 general physical skills: cardiovascular / respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Coach Glassman, the founder of the CrossFit methodology, said in his article “What is fitness?”, that we should “practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” (This article is considered as the foundation of CrossFit, if you haven’t read it, you definitely should.) With CrossFit, we have a very powerful tool in our hands, with a lot of movements ranging from the most basic to extremely difficult. And just like with any other activity, we want to get to those fancy movements as fast as we can. Who likes doing air … Read More

Gym Happenings: Arrival of the AED

Jaime Freemanhealth, newsLeave a Comment

aed logo

I know a lot of you are thinking “AED? Oh great, yet another acronym in the gym that I have no idea what it means.”   This one is an important one, not so much that you remember the name, but that you know it’s in the gym!  AED stands for Automatic External Defibrillator and it has saved lives in gyms all over the world.  In the next week or so we will be getting our very own AED at CFC and shortly after it’s arrival we will be holding a training on how to us it. (Offered by the Red Cross Czech Republic) We want as many people as possible to attend the training, the more of you that know how to use the machine the better! For those of you who are completely unfamiliar with the device I’ll give you a quick history.  The AED is an emergency life saving device that when available is a useful addition to the CPR process.  Studies show that persons who had some kind of heart-related event had much higher survival chances when an AED was used alongside traditional CPR techniques. The technology for the defibrillator has been around since the 1970’s … Read More

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

Joey Scafidicrossfit tips, healthLeave a Comment

dr kelly starrett

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

Hardcoreness

Joey Scafidihealth, newsLeave a Comment

cfc logo

A guest-post today, from our friend Nate at n8trainingsystems.com. Most people don’t like to work out. People like to say they work out. They like to talk to their friends about working out, they like to wear work out clothes, shirts that say “Just do it” and “Pain is weakness leaving the body”. But when it comes time to get sweaty and start the recommended set of squats ending with a heavy triple, people are tired. They had a long day at work, their manager was riding their ass, and their kid just spilled chocolate milk all over the backseat of the Volvo. Or, they’re sore from the deadlifts they did 2 days ago, they’ve been sitting in meetings, and oh goodness, they’re just getting over a cold.   “It’s been a long day” “I’m tired” “I didn’t get very much sleep” “Traffic was terrible” “My quad is hurting” “I’m stiff” “I’m just not there today”   Fuck.   You.   When these kinds of people show up at my gym and use my squat rack, I hope their knees explode out the back of their legs.   Take this quick quiz to see if you’re ready to workout today!   … Read More

Sleep: The Missing Ingredient

MikehealthLeave a Comment

Let’s start from the beginning…I mean the very beginning. Research suggests that our Paleolithic ancestors lived a lifestyle that was, in general, very different from our own (wow – you think!?). But just how different remains a debate. According to Ancestral Health experts a typical caveman day may have looked something like this: Wake up as the sun rises Forage for some berries and/or plants to eat Rest Play around with your fellow tribesman Rest Stalk some prey and (hopefully) kill it for dinner Rest Eat and dance and hopefully get laid Sleep as the sun sets Repeat There obviously exist several iterations to the above scenario, but you get the point.  Now contrast the above with a typical human schedule these days, or to your own schedule for that matter. It’s likely that unless you work in a pre-school your life doesn’t involve sporadic “napping” (if you do work in a pre-school, hopefully you get to nap with kids).  Moreover, I would argue that a vast majority of people don’t go to bed as the sun is going down. I don’t want to fall into the rabbit-hole argument of our “uber-productive” and “workaholic” society – so I’ll leave that … Read More

Crossfit Hands: Badge of Honor or Mark of Neglect

MikehealthLeave a Comment

I could almost hear the collective groan as the third workout of the 2012 Crossfit Open workout was posted onto the Facebook page. Eighteen minutes of box jumps, push presses…and the dreaded toes-to-bar. All three have their own challenges, but for me personally it’s that final movement that is bad for a particular reason: ripping the skin from my hands. If the pictures above seem familiar, then you can relate to this post. Those are my hands after a particularly grueling workout. In addition to the pain (a “wearing-gloves-in-the-shower” type pain), it doesn’t look particularly appealing either. Moreover, if your job or social life outside of Crossfit requires the occasional handshake then it may be awkward to explain why you would “rather not” shake hands without launching into a justification of why suffering is more bearable than quitting. Some in the Crossfit world contend that blisters make you seem hardcore, and certainly credit must be given for working through the pain. But let’s face it: torn hands are an unnecessary inconvenience – and they may even keep you out of the gym if they’re bad enough. Prevention First and foremost if you’re new to the Crossfit scene and don’t yet … Read More

Step away from the scale!

Joey ScafidihealthLeave a Comment

Throughout the last seven weeks of our Paleo Challenge, and in general, people are obsessed with the number on the scale. And I have to admit that at times I’ve been guilty of the same thing.  It’s gratifying to step on the scale and watch the number go down, week after week.  You assume that you’re getting fitter, leaner and more healthy but any number of things could be responsible for weight loss/gain. When a new person joins the gym with the hope of losing weight, oftentimes it can be discouraging to actually see the number stay the same or even go up, in the beginning! For untrained people, adding muscle is easy and in the beginning of starting a new program that’s exactly what will happen. And since muscle is more dense and heavier than fat, you could actually gain weight in the beginning. Gaining muscle and losing fat can make it seem as if you’re not making any progress, if all you do is go by the number on the scale. So, instead of stressing out over stepping onto the scale, day after day; focus on other, more meaningful, measures of progress. How do you feel? How do … Read More