Paleo, Keto, which diet is best for me?

Ryan ODonnellstrength, Uncategorized, wod0 Comments

Since I started studying nutrition last year I’ve fielded the same question from countless different members in the gym: “what’s the best diet?” As most of you know, I passed my Precision Nutrition level 1 certificate several months ago. Their founder Dr. John Berardi’s opinion, which he outlines in detail here, is one I agree with wholeheartedly. Basically: There is no “best diet” and there’s nothing that will work for everyone. I can already hear people that have found success with keto, paleo or something similar saying, “you’re wrong.” I respectfully disagree. The truth is, if you are not following any type of eating plan whatsoever, you’re going to lose weight and feel better if you start following one regardless of the type. It’s because you actually start to pay attention to what you’re eating. You’ll naturally cut out those afternoon snacks or sugary drinks or beers after work because they aren’t in your plan. However, how many of you have tried strict paleo and stuck with it for more than 6 or 8 weeks? How many people do you know that have? This is the reason I don’t suggest following any of these diets for my beginner clients. Trying to make … Read More

What should be your next steps after the Open?

Dora Stenclovastrength, wod0 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 prepare for The CrossFit Open: Day after day

Zuzka Zavodnastrength, wod0 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

It's Open Time Again! Are You In?

Jaime Freemanstrength, wod0 Comments

It is that time of year again.  I’m sure you are well aware of the “buzz” that is going around the gym right now.  It’s OPEN season!  The CrossFit Open brings CrossFitters from all over the world together to test themselves against one another in an effort to find the fittest among them.  With this kind of introduction, you might think that the Open is only for elite level CrossFit athletes.  This is NOT the case!  In the early days of the Open if you could not do a workout Rx then you just did not get to log a score.  This was very discouraging for a lot of athletes.  However, recently CrossFit HQ has made changes that make the Open manageable for everyone.  With the introduction of the “scaled” category last year as well as some changes to the age divisions (which makes me a Masters athlete this year, let’s not talk about it), suddenly you really have no excuse not to participate! Not only has CrossFit HQ done their work to make the Open more fun and accessible, we at CFC are really working hard to make it a special experience for all of our members.  If you … Read More

5 Ways How to Stay Active when Out of Town

Dora Stenclovastrength, Uncategorized, wod0 Comments

Taking a few days off is actually a really good idea from time to time so that our bodies can get some well deserved rest. But we all know that if we do not exercise for more than 7-10 days in a row our comeback to the gym is going to be painful. So what to do when you are going away for a business trip, vacation or just out of town and you want to stay active?   1. Drop in to another gym Dropping into another CrossFit gym is always a lot of fun. I especially love it because you get to meet local people and CrossFit is one big family all around the world. Often times, you can get great tips on what to do or where to eat around town and you can usually get a new CrossFit t-shirt as well. If you want to drop in, contact the gym in advance and tell them when you’d like to come. You can find a drop in etiquette to follow here. Once you drop in, don’t forget to take a picture and send it to us:) 2. Do a WOD in your hotel room All you need to do … Read More

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

5 Tips for Better Recovery

Dora Stenclovastrength, Uncategorized, wod0 Comments

What you do for recovery is as important as what you do in your training. Everyone of us loves working out and we also like that feeling of soreness, BUT to some extend. Feeling your muscles ache is one thing, but not being able to come to the gym because you are too sore is another story. In this article I am going to cover ways how to improve your recovery and therefore perform better at the gym as well as outside the gym. 1. Cool Down & Stretch Many people finish the WOD, take a shower and they sit at work the entire day. Going from a high intensity workout, when your entire body is working into not moving at all for hours is going to make your muscles feel stiff and sore. I understand that, especially in the morning, you have to run to work to be there at certain time, but if you can take 15 minutes after your workout to cool down and stretch, it is going to make you feel much better. Cool down is an important post workout routine as it decreases lactic acid build up in your muscles and therefore decreases muscle fatigue … Read More

What is Tabata Training?

Vasek Malecekhealth, strength, Uncategorized, wod0 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

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

Accessory exercises in CrossFit

Tomas Horakstrength, Uncategorized, wod0 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