You've Got All This Fitness…NOW USE IT!

Jaime Freemannews, strength, wod0 Comments

It is the beginning of another year.  Whether you believe in the traditional idea of “resolutions” or not, a New Year forces you to stop for a minute and think about things that maybe you wished you had accomplished last year and the limitless things that are possible in this brand new one!  In this article we will look at a few really cool things you could accomplish with all the Fitness you’ve been working on with us at CFC.  My personal challenge to all of you this year is to take all this FITNESS out into the world and DO something AMAZING with it! GPP (General Physical Preparedness) is one of the key tenants of CrossFit.  In fact, it is the driving force behind everything that CrossFit is.  Our “Constantly Varied, Functional Movements at High Intensity” are all meant to make you generally prepared for ANY activity you might choose to do in life.  While I believe that goals in the gym are useful and necessary, I think that sometimes we get stuck just focusing on muscle-ups, max lifts and handstand walks.  What if you actually USED your increasing level of fitness to go out and test your limits a … Read More

Community…or Why CFC is Awesome

Jaime Freemannews, strength, Uncategorized, wod0 Comments

Think back to the day you first walked into CrossFit Committed. Do you remember your first impression? We all walked in with different expectations, different reasons for being there and different goals. However different our original motivations may have been, we are all still here 3 months, 1 year, 3 years or even 5 years later. Why? Results? Maybe. It is clear that CrossFit works: we are getting stronger and fitter. Arguably though, understanding the concept and with enough discipline, you could go workout on your own and also get results. So what do we have at CFC that keeps people coming back? How does someone who once “hated” exercise suddenly find himself or herself working out 5 times a week? How does the seemingly most shy and quiet member end up finding their voice, making friends for life and dominating the dance floor at our parties? One word: Community. For the purposes of this article we are going to define Community as: “A group or groups of people with enhanced social connections who are mutually engaged in an activity, common interest or pursuit.” We of course know that what is built and maintained everyday in the gym (our community) … Read More

Jak tvoříme program pro CrossFit lekce?

Zuzka Zavodnahealth, instruction, news, Uncategorized, wod0 Comments

“Ahoj! Jaký je dnes workout?” To je jedna z prvních vět, kterou člověk slyší v šatně v CrossFit Committed. Programming je jednou z nejdůležitějších věcí pro každodenní běh naší tělocvičny. Není to jen o tom vymyslet si jeden workout na dnešní trénink. Jde o ucelený systém cviků a jejich kombinací. Vstupuje do něj množství proměnných, od typu rozcvičky, přes silové programy v průbehu roku, druhy mobilizačních cviků až po závěrečné “metcony”. Je to kumšt, který musí zohlednit členy, kteří se ukážou 2-3x týdně i ty, co chodí každý den a k tomu dělají ještě barbell club. Na něm záleží, jestli se všichni zlepšujeme v tom, kvůli čemu tu jsme. Fitness. Zvednu vyšší váhu na mrtvý tah? Mám rychlejší čas na Fran? Cítím se obecně lépe? Záleží nám na tom, abychom v CrossFit Committed měli ten nejlepší programming. Proto jsme se v roce 2015 rozhodli tuto část outsourcovat a přejít na systém jednoho z nejlepších v oboru.   Jeremy Jones aka “Coach 2js” je známý kouč z Kalifornie, který momentálně působí v rámci Thrivestry a MadLab Group. Při tréninku bojových sportů a MMA narazil na CrossFit a v roce 2005 založil jeden z prvních boxů, Diablo CrossFit, ve své zahradě za domem. … Read More

3rd Annual CFC Throwdown Recap!

Jaime Freemannews, strength, Uncategorized, wod0 Comments

[av_textblock size=” font_color=” color=”] Last week the gym was the staging ground for our largest in-house competition ever.  More than 70 members competed in the 3rd annual CFC Throwdown and for about two-thirds of the group it was their first competition experience.  It was a spectacular day full of friendly rivalries, PR’s, sweat and probably even a few tears.  For most of us who participated whether as a competitor, judge or organizer the day seemed to go by in a blur, so here is a recap of the events and highlights so we can all relive some of the best moments! Athletes began to gather at the gym at 8am waiting for the briefing that would tell them their fate for the day.  Only event one had been published and the anticipation was high as they waited to see what else would be in store.  While many athletes were visibly nervous, everyone was full of smiles and hugs for fellow competitors, helping each other keep focused on the goal of the day which was to have fun and push their personal limits. The women’s scaled division started the competition off strong in Event 1. EVENT ONE 6 min AMRAP 4 … Read More

Successful Goal Setting: CrossFit and Beyond

Jaime Freemannews, Uncategorized0 Comments

The summer is drawing to a close (sorry, somebody had to say it) and as the schedules return to normal after all that travel and partying in the sunshine and you all return to your normal gym routines I thought it might be a good time to talk about goal setting.  We see each other in the gym all the time, some of us upwards of 5 times a week, yet how many of us know EXACTLY why we are there and what we are working towards?  There is this ambiguous idea out there that we are all aiming to be “fit” or that we are all gunning for that awesome CrossFit term of “general physical preparedness”.  That is great, and personally I love to see you in the gym suffering next to me, but I hope this article sets you on a path to picking some specific areas of your life (CrossFit related or not) and set some goals for yourself.  So how do we go about doing that?  Here are some tips first about how to pick your goals and then a few on how to set about achieving them. Step 1 to successful goal setting is making … Read More

Dropping in to a CrossFit gym – 8 steps

Joey Scafidinews, Uncategorized, wod0 Comments

Summer is winding down but many of you are still travelling, seeing the world and visiting CrossFit gyms! Awesome! Last I checked there were more than 13,000 CrossFit gyms worldwide so, you’ve got many to choose from. If you’re like me, the first thing that I do when travelling to a new city is to check out the local CrossFit gyms in the area. As an owner I love visiting other gyms and seeing how they do things. Usually I’ll steal some cool coaching cues, a great warmup (our short shitty warmup) or just get a feel for things that I like or don’t like. As members visiting other gyms maybe you’ll get a new cue that gets you your first muscle up or just improves something that hasn’t been improved upon in a while. Hearing things said in a different way from another coach can sometimes be just the thing that you need to switch the light on between your ears and drive improvement. So, please, by all means, once you’ve finished your private training, fundamentals, on-ramp or whatever your gym calls it, get out there and visit as many gyms as you can! But…before you do here are … Read More

Foam rolling

Vasek Malecekhealth, instruction, news, Uncategorized0 Comments

Často v našich hodinách v mobilitě společně, nebo po hodině každý sám, používáme foam roller. Napadlo vás někdy, v průběhu povalování se na pěnovém (někdy mučícím) válci, jak celá ta procedura funguje?A proč Jak každý z nás ví, válec používáme na uvolnění ztuhlých svalů a bolestivých trigger pointů. Pojďme se nejdříve podívat, jak tyto nepříjemné stavy vznikají. Na oba stavy má vliv trénink, zažité pohybové vzorce, postoj (nejen pozice v tréninku, ale postoj našeho těla v každodenním životě), stres, ale i to, kolik času věnujeme odpočinku a regeneraci.  Naše tělo reaguje na každý podnět, kterému jej vystavíme na tréninku i v životě.  Co se týče svalů samotných, svaly mají schopnost se natahovat, smršťovat a přizpůsobovat námaze. Přizpůsobí se nejen zvětšením svého objemu, ale také tím, že se zkracují, vznikají různé srůsty a spasmy, které zabraňují průtoku energie, negativně ovlivňují nervy a stojí za svalovou bolestí. Krom toho, že dochází ke zkracování svalů, může dojít i ke zkrácení takzvaných fascií, což je ochranná vrstva svalu tvořená vazivovým pouzdrem. Můžeme si je představit jen jako jakýsi obal svalu, oddělující jednotlivé svaly od sebe tak aby po sobě hladce při pohybu klouzaly. Protože jde o ochranou vrstvu, jsou méně flexibilní než samotné svaly a pokud dojde k jejich zkrácení, samotné protahování svalu … Read More

What is intensity and how you might be doing it wrong

Joey Scafidinews, Uncategorized, wod0 Comments

I saw a post from Jon Gilson the other day that made me want to write about this and also because this same subject came up at one of our coaches’ meetings recently. Jon Gilson’s been around the CrossFit scene from the very beginning. He runs a great business seminar and always puts out lots of great content geared towards CrossFitters. Here it is.. “A quick note on CrossFit advancement: The prescription is Mechanics, Consistency, Intensity. This should not be confused with Mechanics, Consistency, Load. They are not equivalent. Put another way, load is an input into Intensity, but not a determinant, and too much load will blunt intensity needlessly, limiting adaptation. At its most basic, this means you should take longer to add load than you believe necessary. Bias toward speed and mechanics. This will keep intensity high, thereby fulfilling the prescription, and ensuring proper progression.” This is something that we’ve told every single one of you from day one at your introductory lesson. “Technique first, then consistency and only after you have those two things then, intensity.” Technique – Moving correctly and safely. Easy Consistency – Moving correctly and safely all of the time, even when you’re tired. … Read More

Workout contexts

Zuzka Zavodnahealth, instruction, news, Uncategorized0 Comments

  No matter how long you’ve been coming to the gym, every time you hear “Starting in 10 seconds!”, you feel nervous, the adrenaline starts flowing through your blood and your heart is pounding. Your daily workout is as much a physical effort as it is a mental one. That’s why it is important to have the right context going into class. You cannot attack every day as a competition day. What that would do to your fitness is a huge spike in the first 6-18 months that are eventually followed by a burnout or an injury. CrossFit methodology is supposed to be a lifetime fitness program. The movements we perform on a daily basis are hard and very technical, and they usually take a very long time to master. In fact, developing mastery of the basic skills takes a lifetime. Add intensity to it – doing workouts for time or for the maximum numbers of repetitions – and you will get a very powerful, but also very tough fitness program. Intensity without the foundation leads to undesired outcomes. It is very tempting to go hard and be on top of the leaderboard every day, but the true wisdom lies … Read More

Snatch program

Joey Scafidiinstruction, news, strength, Uncategorized0 Comments

Our new strength cycle is all about the snatch and just like the previous cycles the format will remain the same. It will be 15 sessions over 6 weeks.   Last Monday, all of you that came to the gym found your max snatch, whether it was a power snatch or a full squat snatch. For some of you newer guys maybe you were going from the hang position. All versions are ok! While the goal is to eventually gain the mobility and technique required to do a full squat snatch, for some people that might happen over the course of this upcoming cycle and it might not.   The picture below is the time table for our snatch cycle. If you’re serious about improving your technique don’t miss snatch days!   15 sessions over 6 weeks is a great dose of volume to see some significant improvements in your technique and strength.   Typically the first few weeks will start out light. We’re developing the technique to be able to lift the heavier weights. Don’t let your ego win and start adding more weight before you’re ready! I’ve been guilty of this as well. You know your technique wasn’t … Read More