How was our first Dry January Challenge?

Dora StenclovaCrossfit Committed, health, nutrition, UncategorizedLeave a Comment

Our first CFC Dry January Challenge is over. We have got over 60 people (roughly 1/4 of our gym!) who decided to give up drinking alcohol for 31 days! In addition to not drinking every participant of the challenge had to choose one lifestyle or nutrition challenge or a habit that they were going to stick with for the month of January. A lot of people started meditating a few times per week, studied a new language, worked on a new skill, gave up eating sugar, bread, coffee, chocolate, sweets or decided to eat strictly paleo for the entire month. Why did we do this? Even though our challenge took place in January, it was not supposed to be a New Year’s resolution kind of thing. I personally do not like New Year’s resolutions very much, because I believe that if people want to change something, they should change it right now and not wait until next Monday, the 1st of the upcoming month or the New Year to start. The whole challenge was therefore more about taking a break from alcohol after the holiday season and about making changes that contribute to your wellbeing and creating new positive habits. … Read More

Quick tip: Overcoming stress in your workouts

Joey ScafidiUncategorizedLeave a Comment

  Oftentimes the mental task of working out can be far greater than the physical stress that we put our bodies through day after day.   “This is going to hurt so bad” “I have to do HOW MANY burpees!?” “There’s no way I can do that” “My last time was 5:03, there’s no way that I can beat that today” “I have a weird pain in my left forearm, it doesn’t really hurt but I can feel it. Maybe I should take a rest day.”   All of this negative self talk can and does take a toll on your workouts. The worst is when you let that little negative Nancy inside of you win and you don’t even come to the gym. Most of my negative self talk stems from the fear of the workout itself. I have dealt with anxiety my whole life and one place in particular that it flares up, as maybe it does for more of us, is before a workout. Usually my thoughts are, “ugghhh, this is going to hurt. I really don’t want to do this. Maybe I’ll do it later.” And we all know too well that later very easily turns … Read More

How to get ready for the CrossFit Open?

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

February is almost here and so is the CrossFit Open that starts on Feb 22! The CrossFit Open serves as a qualification for the CrossFit Regionals and consists of 5 different work out in the span of 5 weeks. Despite the fact that only 20-30 athletes from each region make it to the CrossFit Regionals ten-thousands of people sign up every year. Their reasons vary – from seeing progress to competing at your own gym or trying to see where you stand compared to the CrossFit athletes. Last year over 150 members from our gym signed up. We split them into teams and then held special events every week. What a blas! If you participated last year or sometime before you surely remember that there were areas you wanted to work on until the next Open. There is always something to work on in CrossFit so it is likely that you didn’t succeed on improving that one skill. This post will take a look at all the different movements we can expect during the CrossFit Open so that you can do your best and prepare during the next month.   Rx movements during the CrossFit Open (2011 – 2017) Snatch – 7x Toes to … Read More

The Gain You Can Make Today, a Better Attitude

Ryan ODonnellUncategorizedLeave a Comment

I’ll admit it, I can be impatient at the gym. My goals never seem to arrive at the times I hope they will. I think we’re all guilty of being impatient when it comes to achieving our goals and making gains at the gym, whether it’s a 400lbs. Squat, stringing together 50 unbroken double unders or even getting our first pull up. We want to get better and we want to get better now. This post isn’t a lesson in being more patient or trying to reassure you that over time the improvements will come. This post is about the one aspect of your fitness repertoire you can improve immediately, your attitude. Here are a few simple things you can do to get better tomorrow. Listen to your coach This seems like a “no-brainer,” right? Although it might seem like it at times (especially in my case) coaches don’t speak just to hear their own voices. Your coaches are advising you with your best fitness interests in mind. If your coach suggests that you take some weight off the bar or scale to a different movement, don’t take it personally or get upset. Just do it. Following the program according … Read More

Oh my shoulders

Vasek MalecekCrossfit Committed, crossfit tips, health, UncategorizedLeave a Comment

Experience shoulder pain is a bit of a never ending story for CrossFitters. Sooner or later everyone feels that their shoulders are tired, hurt before the warm up or just constantly in various positions of the joint. But this problem is not limited only to CrossFitters. Thanks to my swimming experience I am surprised to say that having shoulder pain is natural for swimmers too. They even have a name for it: “Swimmer’s shoulder”.  Whether you are a swimmer or you do Crossfit the signs and reasons for pain are the same. In my last post I talked about different injuries of the shoulder joint. Today I want to take a look at avoiding the injury. What we should do in order not to hurt ourselves. Stance Maybe its not a bad idea to start with something as easy as the way you hold yourselves. We do it all day every day and we do it wrong. Just think about the way you hold yourself when you wait for the bus or sit at work. Your back is bent, shoulders swung down and forward. We often look at our phones so our heads are also facing the ground. Try to … Read More

New years resolution

tobiCrossfit Committed, UncategorizedLeave a Comment

predsevzeti

Hi folks, Yes it is the time of the year again. You are probably reflecting upon your achievements and memories of the past year and tell yourself that from next year on there will be a few things different. This at least is what numerous studies suggest. All articles I have read on this topic suggest that the majority of people either think about New-year’s resolutions or actually write New year’s resolution down. However all sources are telling the same story. The success rate of following through with these resolutions is very slim! For example, it is said that roughly 90 % of all people have new year’s resolutions. 80 % of those people give up on their resolution by the middle of February and the remainder of those people follow through only until the middle of the New Year. A very marginable number of people actually follow through until the very end of the New Year. So let’s face it. The statistics are against you. This fact should not discourage you but encourage you to tackle your very own New year’s resolutions and be one of the few successful people. Let’s start simple. Most people overestimate what they can … Read More

Are your shoulders opened?

Zuzka Zavodnacrossfit tips, UncategorizedLeave a Comment

As kids we loved to play on the playground. We would hang on the bar, do somersaults, think of ways to conquer the rig without touching the ground. All these natural movements would help us have strong, mobile and stable shoulders. But as we got older the movement of our shoulders got worse and if you now have a job where you sit all day you probably can move your shoulders only barely. And then one day you show up at CrossFit and start to do hand stands, lift heavy objects above your head and return to the rig. Ever wonder how do your shoulders must feel?  Test them out! Try to find our if your shoulders are opened. What does that mean? That they are fully mobile and you can lift your arms above your head without your spine compensating the movement. This is very important for any vertical movement. Step 1: Lay on the ground, feet together, point your toes, lower your pelvis, suck in your stomach and make sure your lower back is glued to the floor. Now try to touch the ground above your head with your arms stretched out, don’t bend the elbows. Stop reading … Read More

My experience with intermittent fasting

Joey Scafidihealth, nutrition, strength, UncategorizedLeave a Comment

“Eat six small meals a day” “Breakfast is the most important meal of the day” “Your body will start using your muscle as fuel if you don’t eat at regular intervals!” We’ve heard all of these before and it sounds as if we should be shoveling food into our mouths continuously throughout the day. What if eating larger meals, less frequently was actually the way to go? Intermittent fasting: A term that describes controlling your fasting (not consuming any calories) and non-fasting windows *This is intended to be only an empirical account of my experience with intermittent fasting. It’s been over 5 months now that I’ve been consistently fasting and following a ketogenic diet and I just wanted to share a bit about my experience, with the fasting part, over this time in case you’ve been thinking about giving it a try yourself. I’ve known about intermittent fasting ever since I heard about the Paleo diet back in 2009. However, it was always one of those things that was put on the back burner as I felt that it was too much for me and that I wasn’t ready for it. Not consuming ANY calories for extended periods of time!? … Read More

Be Economical "Save" Your Fitness

Ryan ODonnellUncategorizedLeave a Comment

Everyone remembers the first time they had (what they thought was) a lot of money. I remember it vividly. I was in second grade and I had like $100. I spent an eternity walking up and down the aisle overwhelmed by all the different things I wanted. I finally settled for 3 G.I. Joe figurines, 2 Nintendo games and a brand new Super Soaker 50. Then I was broke. Two weeks later those three new G.I. Joe’s were no different than the 20 others I already had, my brother and I had conquered those video games and my Super Soaker 50 sucked compared to my neighbor’s Super Soaker 100. I really wished I still had that $100. This is a great life lesson, because it’s our first introduction to how real life works. This irresponsible and frivolous spending is fine for an 8-year-old. It’s not so fine for an adult with financial responsibilities. If we decide to spend more money than we have on things we don’t need as an adult, we’re left with something far more serious than envy at our friend’s killer water gun, debt. As we mature and move into the real world we begin to realize … Read More

9 tips for a better good night sleep

Dora Stenclovacrossfit tips, health, UncategorizedLeave a Comment

Sleep is one of our basic needs. When we sleep our whole organism gets to restart. We already talked about how important sleep is in a post not too long ago. Today I will share a few tips on what to avoid, if you have trouble sleeping and how to get the best out of it.   1. Limit you caffein intake If you have trouble falling asleep try to watch your caffein intake. A couple of early morning and morning coffees won’t affect your sleep, however afternoon or even evening coffee is a different story. Watch out for after-wod drinks too, some contain up to 200mg of coffee which is 2-3 shots of espresso. 2. Try to train earlier Moving and tiring your body out is good for your sleep. However, if there are only 2 to 3 hours in-between the end of the work out and your bed time, the physical activity can do more damage than good. Especially after short intense workout, our bodies are over-energised and you find your self starring at the ceiling instead of sleeping.   3. Don’t over-booze it  It may seem that alcohol helps you fall asleep faster, but the quality is … Read More