The following is a 3 part series dealing with assessing or reassessing your gym values and goals and how to then apply your training to those goals. In a more basic sense, I want you to find your reasons WHY you come to the gym and then help you figure out HOW to apply your training to those reasons. This is part 3: Application to Training For 99% of the population, I think that the standard 3-5 times a week CrossFit routine with a decent diet will get you and keep you as fit as you need to be. This post is aimed mainly at those who strive to do more. Many of the more experienced athletes at the gym may have noticed me asking them a lot of questions about their extra training: “Why are you doing barbell club and a class WOD in the same day?” “Why are you working on your butterfly/muscle up/HSPU/etc. so often?” “Why are you doing some extra weightlifting/cardio/etc. today?” The typical answers I get to these questions sound like this: “Because my lifting sucks.” “Because I need to get better at muscle ups.” “Because I need to improve my cardio.” “Because I have … Read More
Community…or Why CFC is Awesome
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
Why you should spend some one-on-one time with your coach
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, one of the backbones of our business is the concept of having a coach for life! And we mean it! The intention was never to graduate you to group classes and never hang out again. The point is to keep the relationship going, for the sake of your ongoing, ever changing fitness. 5 Reasons WHY you should keep working with your coach 5. ARE YOU PLATEAU-ING? When you first start … Read More
Inspiration all around us! Spotlight on our member transformations.
We see each other in the gym every day (or almost every day) and sometimes it’s hard to recognize how much a fellow member has changed in their time with us. We know that everyone comes to CFC with a different goal, for some it’s weight loss, for some it’s increasing muscle mass and strength, for some it’s competition or elite level fitness, and for others it’s just the desire to be motivated by a strong community to stay fit and active. I have decided to dedicate my next couple of articles to some members who have “transformed” themselves. It is a topic near and dear to my heart, and I’ll share why after I introduce you to some seriously inspiring people. First of all we have Petr Sebera, known to most of us as “Sebi”. He has been a member at CFC since September of 2014 when he joined a foundations class taught by Dora. Sebi’s goals for himself when he first joined were based mostly in a desire to lose weight and be healthier overall. In typical Sebi fashion he gave me one or two word answers to most of my questions, he’s the strong, silent type (expect … Read More
Mike (Blinkat) Burton
Yesterday was a sad day for CrossFit Committed and for many of us personally. Our first trainer and great friend, Mike (Blinkat) Burton left to return home to the States. Mike has been with us since nearly the very beginning. The first day that he came through our doors, upon completing his workout, he said to me, “hey, I’m awesome, why don’t you let me work for you?” Me, being a bit more skeptical, said “why don’t you join us for a month and then we’ll see.” Well yeah, he turned out to be pretty awesome and he’s been helping us out ever since. Mike has helped improve the gym by leaps and bounds since he’s been here. Some of his more noteworthy contributions have been: Gettting the blog up and running. When he came we had around 40 visitors per day, now we’re around 300-400. Contributing great articles to the blog, such as The Myth of Bulk: Why women should do CrossFit. Sleep: The missing ingredient. And CrossFit hands: Badge of honor or mark of neglect. Just to name a few. The quality of the music in the gym has either greatly improved or sucked depending on your tastes but … Read More
“The Beast”
Today was the final hoorah for Petr “The Beast” Jindra. He’ll be leaving us for the Army soon and he’ll be sorely missed. Petr’s been with us from the first day that we were in Letna and he has been a big help in getting the gym up and running. From helping to move/install 4 tons of flooring to chipping off plaster, painting and installing our lighting, Petr has been there for it all. Always one to accept a larger than life challenge, joining the Army almost seemed predestined. We sent Petr off with a fun little couplet and a shot of hruskovice! Compliments of Tomas Ladman:) “You’re always welcome at CrossFit Committed, Petr, and we hope to see you back here often! Good luck and kick ass!” Strength: Wendler deadlift WOD: 5 rounds 10 power snatches 45/30 40 double unders
CrossFit Open 2012
So, the CrossFit Open is over and I wanted to congratulate everyone who competed! For some of you this was your first competition, for others it was the first in a long while. And some of you competed even though you thought you had no chance, whatsoever. Whatever the case may be the important part is that you threw your hat in with the others and gave it all that you had. One of the great things (and not so great things) about the Open was that there was no scaling. This pushed many of you to try things you normally wouldn’t have had the courage to try. Which led to some of you achieving things that you didn’t think you were capable of. Burpees, box jumps, snatches, toes to bar, push presses, thrusters, chest to bar, wall balls, double unders and muscle ups! Many of you set new PR’s and pushed yourself harder than you thought you could, and for that you deserve a round of applause. It’s time to start training for next year! Men * 328. Joey Scafidi – CrossFit Commited 842. Michael Burton – CrossFit Commited 985. Petr Jindra – CrossFit Commited 1261. Filip Belohuby – CrossFit Commited … Read More