Why I love sleds and what we can do with them

Ryan ODonnellCrossfit Committed, crossfit equipment, strength, Uncategorized0 Comments

A few posts ago I wrote a post about my love of sandbags and some ways they can be used in order to help you get fitter. This week I’m going to talk about the other tool I use during the bulk of my training that, like the sandbag, I feel is underused in most Crossfit gyms, the sled. So…why do I love it? It’s brainless Teaching someone even a simple movement, such as the deadlift, requires time and patience. The time it takes to be proficient enough in the movement to the point where you can perform at a high intensity takes even longer. However, it only takes a few seconds to teach someone how to push a sled. Which makes it a great tool for people who are total fitness beginners. It’s safe and won’t lead to pain Injuries are a part of all sports and training regimens, including CrossFit. If you think about the types of injuries we’ve seen in our gym most of them include jumping (i.e. box jumps) or falls (i.e. off the pull up bar or rope). Furthermore, many of the nagging injuries we see around the gym involve load-bearing movements. Think of sore … Read More

How to use and wear grips

Tomas Horakcrossfit equipment, crossfit tips, Uncategorized0 Comments

Lately I’ve heard a lot of you complain that gymnastics movements on the rig/rings make your hands hurt or tear them up. There are many reasons why this happens. One can be bad technique, second not enough palm protection. I will not dive into bad technique, that’s a topic for another post, I will talk about option two: not enough protection, choosing wrong or not wearing gloves/grips/tape/you-name-it properly. Gloves If you wear gloves for kipping (or butterfly) movements on the rig or the rings you must love pain. Leave them in your backpack and only take them out for rope climbs, sandbag cleans, sled pushes, etc. when, unlike with gymnastics, they can actually help you. Grips These are your best accessory and companions for gymnastic movements. They are super simple and made of two pieces of leather with holes for your fingers and a band that wraps them around your wrist. The easiness of putting them on however does not reflect on how easy they are to use. I see many of you buy and wear them wrong, which is why you still leave with torn hands after workouts like CINDY or FRAN. How to wear grips? Most of you … Read More

Building mental fortitude to reach new heights

tobiCrossfit Committed, crossfit tips, health, Uncategorized0 Comments

mental toughness

Better safe than sorry Before I go into the topic of mental toughness I want to emphasise what many couches mentioned before and is part of our introduction to CrossFit. Safety, technique, consistency and then intensity are important to us. This is especially true in the beginning of your CrossFit journey. Notice the word journey – it is not a sprint. Make sure to stay within your physical capacity to not get injured. As soon as technique breaks, in any movement, scale it! ☺ In your first 3 months to one year you will most likely make leaps and bounds of improvements. This however is not only due to increased metabolic capacity and strength but more likely due to technique which makes it possible to ‘catch’ the new PRs. So always remember, if you were not exposed to this kind of weight training before (especially with repetitive movements), your muscles might be able to lift the weight however, your joints, ligaments and bones take longer to adapt to the new challenge. Mental toughness This does not mean that you cannot work on your mental toughness from the very get go of your journey. Mental toughness is individual resilience and confidence … Read More

Standards and RX, Is it worth the risk?

Ryan ODonnellUncategorized0 Comments

CrossFit is full of standards, “full lock out,” “hip crease below the knee,” “the bar must be received in a squat position in one fluid motion,” etc. On top of that, every WOD you see in your box will have RX weight and movement specifications. These standards and specifications serve an important purpose and provide nice goals to shoot for. However, they should only be met if you can perform the movement properly and safely. This post aims to outline some of the issues that arise from athletes pushing to meet standards or “go RX” and some of the most problematic movements. WHAT IS A STANDARD? A standard, in my understanding, is put in place to ensure that movements are performed consistently by all athletes. This can vary from sport to sport (I.E. power lifting, Oly lifting, Crossfit), competition to competition (can you hold your opposite foot on a pistol? Does a squat clean thruster count as our first rep on this WOD?) and even gym to gym (Do we have to jump on the burpee or just open the hips?). HOW CAN STANDARDS BE PROBLEMATIC? Standards don’t care about technique, plain and simple. In the CrossFit judges course they … Read More

How does alcohol affect our performance?

Dora Stenclovahealth, nutrition, Uncategorized0 Comments

alcohol crossfit

If you’ve ever been to one of our CrossFit Committed parties, whether it was the popular Christmas party or pre/post Open party at WOD & Rest, you’ve probably noticed that CrossFitters like to have a few drinks. In the summer, when it’s nice and warm outside it is tempting sit and enjoy a drink (or two) at your favorite beer garden. Which is why we are going to look at how our bodies process alcohol and how much drinking affects our performance. How do we process alcohol? Various factors -weight, sex, how fast we drink it, or whether we drink on an empty stomach- affect how fast our metabolism tackles alcohol. However, the process is always the same. First, it is processed, then distributed through out the body and then degraded. When we drink, the alcohol (ethanol) travels straight to our stomach where it is immediately absorbed (about 20-25%) into our bloodstream. The rest continues to the small intestine, where it is reabsorbed into the bloodstream. Once absorbed, it continues to our liver where it is metabolised. Usually, it takes up about 90 minutes to absorb 14 grams of alcohol (about 1 beer, wine, or a shot of hard alcohol). However, the speed … Read More

How to train in the heat Part 2

Zuzka Zavodnahealth, nutrition, Uncategorized0 Comments

Tomáš wrote about how to train in extreme heat last week. This articles continues to share specific tips on what to do differently in these hot summer temperatures. There is no reason to stop training, but you need to adjust how you train. Particularly strength, which requires consistency. You skip one training and it will be easier to skip another. Hydration We all know that staying hydrated is key for our bodies. But how much water is enough? Robert Voy, the former head of the US Olympic Training Center, says that for every 20 minutes of training we should drink at least 200 ml of water. Losing just 1% of water in your body can limit your performance. Avoid sweet drinks – sugar slows your metabolism and regeneration down. Caffeine is diuretic and it drains you. If you’re used to drinking coffee as a kicker before you train, try avoiding it when its really hot outside. Supplements The most important dietary supplements are vitamins and minerals that our bodies lose when we sweat. The warning signs our bodies send us when minerals are missing are: cramps, muscle tremors, weariness, and extreme fatigue. Ideally take soluble supplements before, during and after you train. Especially if … Read More

The unsung heroes! Our members are the best!

Joey ScafidiUncategorized0 Comments

So, the first ever Battle of Prague is behind us and I must say that it was a huge success! The event itself was a huge undertaking. 180 athletes from all over Europe came to Prague to compete in a 2 day event. The support staff required to power an event like this was massive! Luckily, at CrossFit Committed, we’ve got a huge number of members that were willing to come together to make it all happen! Here’s a list of all of the positions that our members filled to make the event happen. Key positions: Virtually every aspect of the event was powered by members of CrossFit Committed (and some awesome folks from abroad and out of town as well!) Besides those critical positions, the help that was needed to get the venue ready on Friday and to break it down afterwards on Sunday evening was monumental! 100s of meters of flooring needed to be moved from CrossFit Committed and CrossFit Committed South to the venue at Vystaviste and back again! Approximately 6 tons of sandbags had to be loaded and unloaded. Multiple trips were made to and from the gym to bring equipment and things that were forgotten. … 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

Why I Love Sandbags and What We Can Do with Them

Ryan ODonnellUncategorized0 Comments

I’m going to open this post by saying that this is not a knock on barbells. I like barbells. They are a great tool for building strength. However, I love sandbags. A lot of you have probably noticed me in the hallway squatting, pressing, tossing or carrying sandbags around for the past few months. The aim of this post is to shed some light on why. I can pinpoint the moment my affection for sandbags started to the weekend I attended the Strongfit seminar in January. The founder of Strongfit, Julien Pineau, emphasizes the use of sandbags with his clients, and his enthusiasm for them rubbed off on me. Why do I love sandbags? Two reasons, functionality and simplicity. Throughout this post I’ll go over some of the basic movements we can do with the sandbag and relate them back to these two principles. Sandbag Deadlift Take a look at the picture below and ask yourself which object looks more like something that you would have to lift in real life? Whether it be a piece of furniture, a piece of luggage or maybe your child? The obvious answer is the object on the bottom.   One of the principles of CrossFit … Read More

What Are Hero Workouts?

Dora StenclovaCrossfit Committed, Uncategorized0 Comments

Last week on Monday we did a hero workout called Murph at CrossFit Committed. Murph is often done on Memorial Day that is a US federal holiday taking place on the last Monday of May. It is remembering people who died serving the country in its armed forces. CrossFit remembers fallen heroes as well in so called Hero workouts. How should you approach hero workouts? Hero workouts always carry a name or a nickname of a fallen hero. They are supposed to be performed with intense effort and you should always give it your all in honor of fallen heroes. These are also some of the most intense workouts you can experience. To showcase this, let’s have a look at previously mentioned Murph. For those of you who don’t know Murph is: *Partition the pull-ups, push-ups and squats as needed. If you have a 10kg vest or body armor, wear it. In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused … Read More