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

What to add into your training mix?

Vasek MalecekCrossfit Committed, crossfit tips, nutritionLeave a Comment

My private session students often ask me about supplements, if they should get proteins? It doesn’t really matter if they want to lose or gain weight or get stronger, they often believe that the magic powder in the box will help them achieve their goals. When I challenge them and ask why do they think that they even need to add proteins into their diet and what do they eat during the day, they often don’t even know. So if you are one of them, remember, these all are just SUPPLEMENTS. The key here is to have your regular diet under control and then you can start to add. Another thing to consider is if your body and work out load really requires this dietary addition. If you train 3 times a week, you will probably be fine without them. If you hit they gym every day and you train elsewhere as well or more than once a day, it would be hard for you to get your energy back even if you eat well. In that case supplements are something to consider. So lets take a look at the two most common supplements. Protein concentrate Protein is the basic … 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

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

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

Assessing Values and Goals, Part III: Application to Training

Ryan ODonnellUncategorizedLeave a Comment

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

What Are Hero Workouts?

Dora StenclovaCrossfit Committed, UncategorizedLeave a Comment

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

Battle of Prague: the biggest CrossFit competition in CZ

Zuzka ZavodnaCrossfit Committed, news, Portfolio, UncategorizedLeave a Comment

10 – 11 June 2017 Prague, Výstaviště Holešovice, Malá sportovní hala   Battle of Prague has the ambition to become the biggest CrossFit competition in Central Europe. 600 m2 of competition floor in a covered arena, 200 athletes, 70 people on staff, 1000 spectators and 6600 euros of prize money for winners. There will be 8 workouts during Saturday and Sunday that will decide who are the top 3 men, women and teams. The organizer of this event is our gym, CrossFit Committed. To prepare this event we connected with CrossFit legend Chris Spealler (USA) who is also the man that programmed the workouts for our competition. Athletes who will compete in Battle of Prague will have a unique opportunity to do workouts prepared only for this event by 7 times CrossFit Games competitor. Spectators can also look forward to an interesting accompanying program and testing of the newest clothes and equipment.   Who is competing? The best athletes from the Czech Republic, Slovakia, Germany, Austria, Switzerland, Ukraine, Hungary, Poland or Italy will compete in The Battle of Prague. You will have a chance to see top CrossFit competitors like Ľudovít Czókoly, Ondrej Tencer, Wojciech Laszczak and Karin Freyová. There will be an exhibition by the best Czech … Read More

Mastering the Journey: Learning to love the plateau

Joey ScafidiCrossfit Committed, crossfit tips, UncategorizedLeave a Comment

General Physical Preparedness (GPP) fitness can be frustrating: The more you improve at something, the more you want to improve at something else, and when you do make gains at one skill, you still suck at 10 other movements. Factor in the inevitable weeks, months and even years where you feel like you’re plateau-ing and sometimes it feels like the easy thing to do is to give up and find another hobby. Although it’s a cliche, one of our goals, at CrossFit Committed, for all our clients is to help you realize that fitness is a lifelong endeavour that must be approached with diligence and patience. We want you all to embrace the long-term journey in all its ups and downs (most particularly the downs). One book that has proven incredibly helpful for many to learn to love the process is a book by George Leonard called “Mastery: The Keys to Success and Long-Term Fulfillment.” You can read the full book here for free, but here’s a Cliff’s Notes of some important takeaways that can truly help you be more successful not just at the gym, but in all areas of your life.  Leonard explains that whenever a person seeks to … Read More