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

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

Why workout logs and benchmarks are important

Ryan ODonnellUncategorized0 Comments

A lot of times in our strength or skill portions of the class you’ll be instructed to work up to a percentage of your one rep max on a certain lift. Last week on Tuesday for example we worked up to 80-90% of our one rep max for snatch. A troubling trend I’ve noticed in the last several months are more and more people explaining to me at the beginning of the class that they don’t know their one rep max. This is totally fine if you’re newer to the gym, but I hear this from a lot of people who I would consider experienced Crossfitters and have been with us for a year or more. Even worse, is when we retest a WOD (like Jackie a few weeks ago) and people say, “I didn’t put in my score last time we did it.” So today I’m going to talk about the importance of tracking your workouts, some good tips for how to track them and also a couple of useful benchmarks that I feel all Crossfitters should know. Let’s start with some reasons why it’s important to log your workouts. 1. It helps you track your progress. Quite simply, … 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

5 tips for hand care or how not to have hands like a lumberjack

Zuzka Zavodnahealth, Uncategorized0 Comments

“What do you do with your hands? Don’t they hurt when you do weightlifting or hang from a bar?”, that’s one of common questions I get from CrossFit newbies. My first reaction is usually a smile in an understanding way, because I exactly know how they’re feeling. We all have been through this and it wasn’t pain free. If you haven’t ripped your hands at least once, it’s like you haven’t been baptized in the church of CrossFit. The truth is that ripped hands AREN’T COOL. Nobody wants to skip a week of training just because of ripped hands or take showers in rubber gloves for a week. There are many tools that you can use to protect your hands like gloves, gymnastics grips or athletic tape. But this is not what this article is going to be about. If you try all of these you’ll eventually find out that the best thing for contact with the bar are BARE HANDS. Personally I don’t use any hand protection except for when I do bar muscle ups, when I use gymnastics grips. Your hands have to get used to it, your skin has to become harder and whatever you do, you’ll get calluses. Chalk in combination … 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

5 Reasons why you should spend some one-on-one time with your coach

Joey Scafidihealth, instruction, Uncategorized0 Comments

[av_slideshow_full size=’extra_large’ stretch=’image_no_stretch’ animation=’slide’ autoplay=’false’ interval=’5′ control_layout=’av-control-default’ src=” attachment=” attachment_size=” position=’top left’ repeat=’no-repeat’ attach=’scroll’] [av_slide_full slide_type=’image’ id=’8559′ video=’http://’ mobile_image=” video_format=” video_ratio=’16:9′ title=” custom_title_size=” custom_content_size=” caption_pos=’caption_bottom’ link_apply=” link=’lightbox’ link_target=” button_label=’Click me’ button_color=’light’ link1=’manually,http://’ link_target1=” button_label2=’Click me’ button_color2=’light’ link2=’manually,http://’ link_target2=” font_color=” custom_title=” custom_content=” overlay_opacity=’0.5′ overlay_color=” overlay_pattern=” overlay_custom_pattern=” video_controls=” video_mute=” video_loop=” video_autoplay=” overlay_enable=”][/av_slide_full] [/av_slideshow_full] [av_image src=” attachment=” attachment_size=” align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ animation=’no-animation’][/av_image] [av_textblock size=” font_color=” color=”] Personal training is for newbies, right? For people who have never cleaned or snatched before, right? You don’t need personal training. You have been doing this stuff for three years now. Right? Not so fast… Personal training isn’t just for people going through our fundamental program learning the movements for the first time. Even veterans can, and should, meet with their coach for one-on-one training once a month, every six weeks, or at the very least once every quarter. Think about it this way: The absolute best athletes in the world in every sport all have coaches, (where as amateur athletes often don’t). So get it out of your mind that you have been here for three years and no longer need a coach. As a MadLab member gym, … 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

CrossFit + Strongman = StrongFit!

Joey ScafidiUncategorized0 Comments

[av_image src=’http://staging-crossfitcommitted.kinsta.com/wp-content/uploads/2016/10/20161016_173617-1-1500×630.jpg’ attachment=’9969′ attachment_size=’featured_large’ align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ animation=’no-animation’][/av_image] [av_heading tag=’h1′ padding=’10’ heading=’My weekend with Julien Pineau at the StrongFit seminar’ color=” style=” custom_font=” size=” subheading_active=” subheading_size=’15’ custom_class=”][/av_heading] [av_textblock size=” font_color=” color=”] Recently I had the pleasure of travelling to Arnold Schwarzenegger’s hometown of Graz, Austria. It was there at CrossFit Graz that I would be attending a 2 day seminar given by Julien Pineau, the man in charge of keeping CrossFit Invictus’ athletes injury free and ready for game day. To be honest, I didn’t know a lot about the seminar or Julien, for that matter, before I went. Julien’s been around the CrossFit scene for just about as long as anyone but he really came to the community’s attention after a podcast he did last year with the guys at Barbell Shrugged. The seminar was so highly recommended to me that I only briefly researched it before registering to go. When they told me that they want to go and take it again, I took that as a pretty good sign! I won’t try and go into detail about everything that was covered in the seminar but I would like to … Read More