Training in autumn and winter

tobiCrossfit Committed, crossfit tips, instruction0 Comments

For many people this time of the year around might be the most challenging when it comes to training and getting motivated. Suddenly the snooze button on your phone in the dark mornings and the couch in front of your TV after work seem to be the better alternative.    This might be in part due to the lack of sunlight and its energy to keep our body warm. Without our daily portion of Vitamin D we are less energized, motivated and surprisingly, even our aerobic performance might go down. (Sunlight triggers the release of nitric oxide which boosts aerobic performance). But ‘believe you me’ ☺ the reward when getting out of your comfort zone and ‘Just GO’ is much bigger. We are approaching flu season and the best medicine is prevention. How do we build up our immune system by CF you might wonder and in fact the answer is similar to classic/alternative medication. It depends…on frequency, quality and the type of activity. In CF we do it with high intensity. HIT improves lung capacity (improved lung capacity = prevents tract infections, i.e. a sore throat, a cold or a sinus infection) and builds stronger hearts which in turn … Read More

Do you want to be better at CrossFit? Choose the right approach.

Dora StenclovaCrossfit Committed, crossfit tips, instruction0 Comments

Whenever you come to CrossFit Committed there’s always a WOD waiting for you. Maybe you don’t think about how you are going to break the sets and just start your work out. There is nothing wrong with that. But if you want to get better and feel good when you work out, it is good to think about the WOD you are about to do and how you are going to approach it. Let’s take a look at the criteria that will help you choose the right tactic. You already know this WOD If this is the case look into Sugar WOD to see your notes: what weight you chose and how you felt. Which is why it is important to take notes after each work out (I usually add how I broke down the sets as well). Chances are you also remember this WOD. So based on your experience or notes it should be easy for you to know if you are going to do smaller or bigger sets or go unbroken with short breaks. A great example is the intro work out we all did when we first stepped into CFC. I have a number of clients who … Read More

Squeeze in your core!

Vasek MalecekCrossfit Committed, crossfit equipment, crossfit tips, instruction0 Comments

Squeeze in your core! You hear this a lot, especially in classes where we play with heavy weights. Upon hearing “squeeze in your core” most of you tighten up your back muscles so much that your torso bends back. This happens because you don’t engage all of the muscles in your torso. Simply said your back is tight but your belly is not. Can we safely lift heavy weights when our bodies are in this position? Nope. So let’s take a look how to tighten our core right so that we can lift our next PR soon.   Loading our spine with a heavy barbell, or any heavy object, puts it into flexion. Bent back under a heavy load is not ideal, better case scenario is pain and a couple of days of rest, In worse case scenarios we need to see a specialist (doctor, physio, …).  The worst are outstretched muscles, pinched nerves, dislocated discs, etc. Spinal erectors are not strong enough for this kind of work out. To make sure our spine is safe we need to help them out by engaging other core muscles and breathing right. How: Flex your glutes Suck in your stomach – think … 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

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

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

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

Warm-up: The why and the how!

Joey Scafidiinstruction0 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

What should be your next steps after the Open?

Dora StenclovaCrossfit Committed, crossfit tips, instruction0 Comments

The CrossFit Open is a great test of fitness and for most of our members it is the only competition besides from our annual CFC Throwdown that they participate in. Therefore, everybody wants to perform the best they can. Unlike in our regular group classes, you cannot just simply avoid certain movement or scale anything down in the Open. If you are registered for the Open your only choice is between the Rx and scaled category. Therefore, your weaknesses can get easily exposed, especially if a movement you have been trying to avoid or a movement that you are not able to do shows up. 17.2 was a great workout that exposed different weaknesses. For some of you it was all about heavy dumbbells in Rx category, for others it was more about gymnastics movements like toes to bar, pull ups or bar muscle ups. There was a different challenge for everybody.   via @crossfitcommitted 🇨🇿 ・・・ “This is what the Open is all about!💪🏁🏋 Congratulations, @terkazlamalova !! Hard work pays off!” #CrossFitOpen #OpenMagic #Fitness #CrossFitGames #CrossFit @nicole.carroll A post shared by The CrossFit Games (@crossfitgames) on Mar 7, 2017 at 8:07am PST We got to see many firsts. Our very own Terka Eriksdottir got her first bar … Read More

How to run with proper form and technique

Vasek Malecekinstruction0 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