CrossFit nothing new…

tobicrossfit tips, programmingLeave a Comment

Ancient Greek Javelin Throwers

While the trademark CrossFit is considerably new (registered in 2000) it’s methods and concepts reach even further back than the first Olympic games in Greece in 776 B.C. At that time fancy machines were not around and people prepared their bodies with non-specific training, lifting stones and animals, running, jumping and throwing. This to me sounds very like the methodology of CF in which we incorporate high-intensity interval training, Olympic weightlifting, plyometric, powerlifting, gymnastics, calisthenics, strongman training, and other exercises. The difference of then and now is that people were differently preconditioned. Manual labour was more common and people were not sitting the majority of the day behind a desk and instead of cars, horses were used. Running barefoot or in sandals and moving more provided for stronger feet and core. Nutrition was by definition non refined and organic. People of that area are still considered as the most tough and durable of all time. So why not mirroring what worked best for them. To that I say yes, but slowly and progressively as for the reasons I wrote above (we evolved according to our surroundings ie. padded shoes etc.). I’d like to use the Analogy of Milo of Croton. … Read More

Assessing Values and Goals, Part II: Finding your “Whys”

Ryan ODonnellUncategorizedLeave a Comment

crossfit competition

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 two: Finding your “whys” Evaluating the reasons you exercise sounds easy, yet it’s anything but. Since I was a teenager I fluctuated in and out of being fit and being unfit with regularity. Looking back, the reason is obvious, I was never truly committed. I wasn’t committed because the reasons I trained weren’t deep enough to inspire me to stick with it. In high school it was to get in shape for lacrosse season and after high school it was typically to lose weight. However, right after lacrosse season ended or right after I met my target weight I slowly drifted out of the gym and back onto the couch. In the book “Zen and the Art of Motorcycle Maintenance” by Robert Pirsig there’s a passage where the main character talks about going to climb a mountain in … Read More

Assessing Values and Goals, Part I: Why I Train

Ryan ODonnellUncategorizedLeave a Comment

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The following is a 3 part series dealing with assessing  values and goals. I want to help you find your reasons WHY you come to the gym and then help you figure out HOW to train appropriately. This is part one: Why I train.  “Why do you work out?” I’m sure you’ve faced this question. My friends who don’t regularly regularly exercise often ask me why I spend so much time working out. This isn’t an easy question to answer. Personally, it took me a long time to finally figure it out. The cliché answers are mostly the same, “to lose weight,” “to look better” or “to be in better shape.”  These answers are fine as a starting point. However, I feel that a deeper connection to exercise is needed before you can truly begin to experience all the positive effects that fitness can bring to your life. Furthermore, the deeper your connection the more motivated you to train. Which makes it more likely fitness becomes a lifelong passion. Over the last year, I’ve realized what’s really important to me. This realization carried over into my training, helping me realize I was working out for the wrong reasons. The training … Read More

How to use and wear grips

Tomas Horakcrossfit equipment, crossfit tips, UncategorizedLeave a Comment

Lately I’ve heard a lot of you complain that gymnastics movements on the rig/rings make your hands hurt or tear them up. There are many reasons why this happens. One can be bad technique, second not enough palm protection. I will not dive into bad technique, that’s a topic for another post, I will talk about option two: not enough protection, choosing wrong or not wearing gloves/grips/tape/you-name-it properly. Gloves If you wear gloves for kipping (or butterfly) movements on the rig or the rings you must love pain. Leave them in your backpack and only take them out for rope climbs, sandbag cleans, sled pushes, etc. when, unlike with gymnastics, they can actually help you. Grips These are your best accessory and companions for gymnastic movements. They are super simple and made of two pieces of leather with holes for your fingers and a band that wraps them around your wrist. The easiness of putting them on however does not reflect on how easy they are to use. I see many of you buy and wear them wrong, which is why you still leave with torn hands after workouts like CINDY or FRAN. How to wear grips? Most of you … Read More

The Conjugate Method

Joey Scafidihealth, instruction, programmingLeave a Comment

There are so many strength programs out there, where are you to begin with making a choice? Mike Hedlesky, an accomplished American powerlifter and coach, wrote a great article where he talks about how you should choose a strength program. His 3 criteria for making that choice are:   Is this going to make me stronger? Can I change things up (variation) when training stalls? Most importantly, is this something that I can follow for 10 years straight?     Our current program, the Conjugate Method answers yes to all three of those. The conjugate method is the name of the strength program that we’re currently following at both of our gyms. And it looks much different than the more standard, linear structure that we’ve followed in the past. By the looks of it, it sometimes may seem that we’re not following a system at all! I can assure you though, that there is a method to the madness. I’d like to explain a bit about it, where it came from and how we’re implementing it at CrossFit Committed and CrossFit Committed South. The Conjugate method was originally designed by Louie Simmons, the owner of arguably the strongest gym in … Read More

Building mental fortitude to reach new heights

tobiCrossfit Committed, crossfit tips, health, UncategorizedLeave a Comment

Better safe than sorry Before I go into the topic of mental toughness I want to emphasise what many couches mentioned before and is part of our introduction to CrossFit. Safety, technique, consistency and then intensity are important to us. This is especially true in the beginning of your CrossFit journey. Notice the word journey – it is not a sprint. Make sure to stay within your physical capacity to not get injured. As soon as technique breaks, in any movement, scale it! ☺ In your first 3 months to one year you will most likely make leaps and bounds of improvements. This however is not only due to increased metabolic capacity and strength but more likely due to technique which makes it possible to ‘catch’ the new PRs. So always remember, if you were not exposed to this kind of weight training before (especially with repetitive movements), your muscles might be able to lift the weight however, your joints, ligaments and bones take longer to adapt to the new challenge. Mental toughness This does not mean that you cannot work on your mental toughness from the very get go of your journey. Mental toughness is individual resilience and confidence … Read More

How to train in the heat

Tomas Horakcrossfit tipsLeave a Comment

It’s getting hot outside, you can feel it and not just at the gym. Many of you complain about working out when its hot hot hot, some even decided to limit your trainings because of it. I found a great article on journal.crossfit.com that talks exactly about how we should train when it gets hot. So, how to train in the heat and how to approach you workouts overall without limiting your fitness? 🙂 I will only mention the most important points from the article, you can read the whole thing in the link at the bottom of this post.  Drink a lot. That’s the most important thing. Water is super necessary for our bodies, especially when it’s hot because we sweat and need a whole lot more than usual. Water cools of the body and makes sure it works right. There are two water related myths: you have to get very dehydrated to notice the risks of dehydration on yourself and focus on how thirsty you are. The latter works ok on a regular basis but not when it is hot out. Drink clear water and avoid coffee or sweet drinks before you head to the gym. When water leaves our body it … 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

How to avoid shoulder pain

Vasek MalecekCrossfit Committed, crossfit tips, healthLeave a Comment

One of the common issues that our clients have is pain in the shoulder joint that results in limitations in their training. Shoulders are probably used more than any other joint in our body during our trainings. The instability of this joint and the range of motion of the joint can often cause issues. We use the shoulder joint in following movements: All S2O movements (press, push press, jerk, thruster) Gymnastics on the bar (pull ups, mainly the kipping variation, toes to bar, muscle ups) Push ups, HSPU, hand stand, dips, burpees Snatch and OHS As you can see from this list, we do at least one exercises that engages shoulder joint in almost every single class. I would like to cover the most often diagnosis of shoulder joint pain so that you will know what your physiotherapist means when he or she tells you all the medical terms. I will also add couple tips on how to avoid shoulder pain. Bursitis – So called bursae are small sacs filled with fluid. They are located close to joints. Their role is to decrease friction between bones, ligaments and muscle origins. Bursitis happens when bursae gets inflamed. Movement of the joint or pressure on bursae then becomes … Read More

Battle of Prague: the biggest CrossFit competition in CZ

Zuzka ZavodnaCrossfit Committed, news, Portfolio, UncategorizedLeave a Comment

Battle of Prague 2017

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 weightlifter Jiří … Read More