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

How to prepare for The CrossFit Open: Day after day

Zuzka ZavodnaCrossfit Committed, crossfit tips, instruction0 Comments

It is here. 5 weeks of craziness that is called The CrossFit Open have begun on Friday. It is a crazy time that makes us nervous about what Dave Castro will come up with for the first half of the week and the other half we discuss with what strategy we are going to approach the workout. There is no time for anything else. Let’s have a look on how every week will look like: Monday-Thursday We follow Dava Castro’s Instagram account and we try to figure out, what will happen on Friday. We also analyze workouts from previous years and we train movements that we cannot do, because you can still make it up in 4 days. Friday at 2am The workout is published! Some people watch the Live Announcement or set up their alarm just to quickly see what the workout is. At this moment everybody starts thinking about how to perform the best in this workout. For me it is the moment of nervousness, because I start thinking about how to structure my classes that start at 6am, which is in 4 hours 🙂 Friday 6am – Saturday 2pm This is the time that is allocated at our gym for doing the Open WODs. Try … Read More

6 Tips on How to Start Running

Vasek Malecekcrossfit tips, instruction0 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

Why workout logs and benchmarks are important

Ryan ODonnellhealth, instruction0 Comments

A lot of times in our strength or skill portions of the class you’ll be instructed to work up to a percentage of your one rep max on a certain lift. Last week on Tuesday for example we worked up to 80-90% of our one rep max for snatch. A troubling trend I’ve noticed in the last several months are more and more people explaining to me at the beginning of the class that they don’t know their one rep max. This is totally fine if you’re newer to the gym, but I hear this from a lot of people who I would consider experienced Crossfitters and have been with us for a year or more. Even worse, is when we retest a WOD (like Jackie a few weeks ago) and people say, “I didn’t put in my score last time we did it.” So today I’m going to talk about the importance of tracking your workouts, some good tips for how to track them and also a couple of useful benchmarks that I feel all Crossfitters should know. Let’s start with some reasons why it’s important to log your workouts. 1. It helps you track your progress. Quite simply, … Read More

What is Tabata Training?

Vasek Malecekhealth, instruction0 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

Why you should spend some one-on-one time with your coach

Joey Scafidiinstruction, Uncategorized0 Comments

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, one of the backbones of our business is the concept of having a coach for life! And we mean it! The intention was never to graduate you to group classes and never hang out again. The point is to keep the relationship going, for the sake of your ongoing, ever changing fitness. 5 Reasons WHY you should keep working with your coach   5. ARE YOU PLATEAU-ING? When you first start … Read More

Accessory exercises in CrossFit

Tomas Horakcrossfit tips, instruction0 Comments

As we all know, CrossFit is a workout routine that aims to develop general physical preparedness. However CrossFit is not just about workouts, it is also about developing strength, gymnastics, coordination and other skills. Many people try to improve their weightlifting and aerobic capacity, but they often forget about accessory exercises that have the same importance for overall development and progress as correct clean or snatch technique. This article is going to cover a few important, but many times ignored accessory exercises that people don’t like doing because they think that these exercises aren’t beneficial. Many times I hear claims like “I’m not going to do this, how is it going to help me in CrossFit?” In fact, accessory work can make you even better athlete and it of course will show in your performance in CrossFit workouts too. Accessory work helps mainly with development of back muscles and muscles in your midline. Majority of training programs for competitive CrossFitters includes these exercises and even a hobby CrossFitter should be doing them. So what accessory exercises should you be doing?   L-sit L-sit is not a very popular exercise because it’s pretty difficult:). This exercise engages stabilizing muscles of your whole … Read More