What to do after the CrossFit Open?

Dora StenclovaCrossfit Committed, crossfit tips, instruction, UncategorizedLeave a Comment

The CrossFit Open is now done and done and I’m not afraid to say that it would be very hard to find someone who has not met their limitations. For most of us it has not been just one thing but several. So it is highly possible that you might now have 10 movements you need to improve and this post will give you tips to make the best of the CrossFit Open and who you how and what to work on so that next year you see how you’ve improved. 1. Make a list To start things off you should go through this years Open workouts and make a list of the things you need to improve. Those don’t necessarily have to be movements, it could also be a more effective flow of the WOD for example with toes to bar, or just pacing during short intense WODs. Maybe you think you are no good, but that’s not true. Make sure you write down what was easy and what surprised you as well. 2. Set your priorities Take a look at your list and try to pin down the movement that will help you the most in general. Make … Read More

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, UncategorizedLeave a Comment

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

Training in autumn and winter

tobiCrossfit Committed, crossfit tips, instructionLeave a Comment

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, instructionLeave a Comment

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, instructionLeave a Comment

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, 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

Don't forget to cool down!

IrenkaCrossfit Committed, crossfit tips, health, instructionLeave a Comment

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, UncategorizedLeave a Comment

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, UncategorizedLeave a Comment

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