Why is intensity more important than volume?

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

It is quite possible that there was a time (or two) when you have wondered whether or not you do enough for your witness in order to move forward when you train CrossFit for an hour a day or several times a week. The top. Regionals or Games athletes seem to undergo bigger training loads. But there is a huge difference when you spend 6-8 hours a day training and doing CrossFit mostly to just be fit. Which is why this post will take a look at why the intensity of your training is much more important than the volume and how to get the best out of the hour you spend at the gym. The original CrossFit methodology CrossFit by definition is is constantly varied functional movements performed at high intensity.  But it is important to realize that this definition doesn’t mean you WOD every day at 100% and I’m not saying that it is good to do that either. Just by taking look at SugarWOD you see that some days we want you to give your 90-100% but then there are days dedicated to recovery when you should go at 60% (read more about intensity here). The biggest … Read More

3 Simple Steps to Stay Sane on Vacation

Ryan ODonnellUncategorizedLeave a Comment

Before you read this please notice that this post is called “staying sane on vacation” and not “staying fit on vacation.” If you want to know more about working out while you’re vacationing there’s plenty of other resources online. One of the things I love about CrossFit is how it drives people to constantly improve. With the strong desire to improve comes the frustration of setbacks. Many Crossfitters (myself included) can feel disappointed with themselves after, or even during, a vacation. Let’s be honest, no one likes losing #gainz. However, there are several steps you can take to ensure that you enjoy your vacation guilt-free. 1. Realize that time away from the gym can be an advantage If you want to learn about the physical benefits of rest, just Google: “importance of rest CrossFit.” I’m going to talk about the mental aspect. Sometimes a week or more away from the gym can help you think about your training differently. You have time to reflect on what you’ve been doing and can start to formulate a plan on how you’re going to attack the box when you get back. Maybe you realize you’ve been neglecting some conditioning work. Your free time … Read More

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

The Problem with Numbers

Ryan ODonnellcrossfit tips, UncategorizedLeave a Comment

Heavier, faster and more reps! These are typically the three factors that many Crossfitters use to gauge their progress and overall fitness. However, using numbers as the only barometer to asses ourselves presents a host of problems. Are numbers helpful? Absolutely, but here are a few reasons why focusing strictly on numbers can inhibit you from becoming the most fit person you can be. Numbers don’t judge technique We’ve all been there before. We hit a new one rep max on our clean and it looks UGLY. Does it “count”? sure, but is that really how we want to be moving on a consistent basis? Definitely not. For most of the Crossfitters I know, fitness and overall health is the main goal. Moving well is going to help us get there quicker than moving faster or moving more weight. If we’re talking about a competition, then it’s absolutely OK to sacrifice technique. No one cares who’s reps looked the cleanest in the Crossfit Games, they only care who scored the best. When you’re training in your box, moving correctly and safely should be your biggest concern. If you really want to keep track of your progress regularly take videos of … Read More

Perform and look great. At the same time!

Zuzka Zavodnacrossfit tips, UncategorizedLeave a Comment

Great performance and athletic body, isn’t that what we all dream to have? The good news is, you can achieve it simply. Get on track and stick to it!  CrossFit is constantly varied functional movements performed at high intensity. But if I had to choose one part of the definition that is not really it, it would be high intensity. The more experience we get the more we know about how to pace, i.e. saving energy, breaking up the movements, planning your rest. When is the last time you went all out without a strategy and almost passed out? If it was last week, wonderful. If you can’t remember then you should change the way you train. Hight intensity is the key to increasing your performance and starting up the hormonal changes that help us form our bodies. In an article in 2007 coach Greg Glassman wrote: “Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.” Favorable adaptation includes forming your body and improving your health. “Be impressed by intensity, not volume,” he adds. Which means, do more work at less time. not more work over a longer period (i.e. training twice a day). Instensity is something we … Read More

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