What Are The Advantages Of Dynamic Stretching?

Tomas HorakCrossfit Committed, crossfit tips, health, instruction, UncategorizedLeave a Comment

Sometimes I hear from some of our members that they have pulled a muscle or that her or his knee, wrist or back hurts. I used to have the same issues and I was often thinking about what I could change to avoid injuries and restrictions like these mentioned above. I figured out that my problem might be my warm up that has not changed ever since I used to play hockey or go to a normal globo gym. Therefore, I decided to start warming up in a different way. Instead of starting with static stretching that all of you probably know, I started doing dynamic exercises and stretches. I tried to move continually and therefore better warm up and mobilize different parts of my body. The pain I was often suffering from has significantly decreased or has disappeared completely. Our members might have noticed that we have been doing more dynamic warm ups lately in our group classes and it is for a reason. So what is dynamic stretching? Dynamic stretching is using movement to stretch and warm up certain muscles or muscle groups. Dynamic stretching uses movements like squats, lunges, different types of rotations,.. and transforms them into stretches. Advantages … 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

My 3 Biggest Mistakes in Crossfit and What I Learned From Them

Ryan ODonnellCrossfit Committed, crossfit tips, UncategorizedLeave a Comment

There’s an old saying, “in order to succeed you must first experience failure.” My work in fitness both as an instructor and an athlete is a constant work in progress. I credit a lot of the success I’ve had to the failures I’ve experienced. I’m sharing the three biggest I made mistakes and what I learned from them with the hope that it will help some of you to not make these same mistakes or perhaps realize that you are making them at the moment. Focusing too much on the “what” and not the “how” The author of the programming I follow constantly reminds us, “it’s not what we do it’s how we do it.” Early on I was obsessed with where my name was in the whiteboard and whether or not I got to have that “RX” next to my name. I was too competitive and my technique suffered. I cared more about WHAT my score was and not HOW flat my back was during a deadlift or HOW nice my form looked on a power snatch. I’ve experienced chronic shoulder pain the last two years and I owe this exclusively to my awful shoulder positioning during overhead squats. Currently, … Read More

Pain or injuries – should you continue coming to the gym?

Dora Stenclovacrossfit tips, health, UncategorizedLeave a Comment

Most of you have probably had an injury or some kind of tendon, joint or muscle pain before. We do our best at CrossFit Committed to make you move as safely as possible and to prepare you for any challenge outside of the gym. However, injuries still happen even though they are in most of the cases not related to CrossFit. When you get some sort of pain or injury, it is always unpleasant and I know that one of your first thoughts might be “I won’t be able to come to the gym”. In this article I am going to show you that you can still come to the gym and how you should do it. Scaling Scalability of CrossFit is in my opinion one of its best aspects. A 90-year old lady can do the same workout as a 15-year old girl if the workout is scaled properly. It of course really depends on a character of the injury, but in most cases with some scaling and adjustments, you will be able to come to the gym. We are not doctors by any means, so we need to know from your doctor about what you can and cannot … Read More

Which Shoes Are Best For CrossFit?

Joey Scafidicrossfit equipment, crossfit tipsLeave a Comment

crossfit shoes

What kind of shoes should you buy for CrossFit? “Wait, What?  I need new shoes?” Yes. Throw out your running shoes and get something which is more appropriate for a wide range of tasks. Ever try a max deadlift while standing on a mattress?  Well that’s basically what you’re doing when you’re wearing shoes with big, squishy soles such as these.  You want a shoe with a firm sole, something that you can push against without having it compress.  You also want to be able to run in that same shoe and be able to jump, push and pull stuff as well. Olympic shoes, basketball shoes, tennis shoes, running shoes, minimalist shoes, no shoes or those weird, glove/5 finger things? If our training consisted of only running we’d probably buy some type of running shoe.  Logical, right?  Basketball players, I’m guessing, wear basketball shoes.  Olympic weightlifters?  Yep.  Olympic shoes. But what about CrossFit shoes?  We run, jump, lift heavy weights, climb ropes, scale buildings and generally, do awesome stuff everyday.  So we need a shoe that’s able to deal with all of the variance that we typically deal with, and up  until recently it’s been a problem to find a … Read More

CrossFit as a sport vs. CrossFit as a training program

Zuzka Zavodnacrossfit tips, health, UncategorizedLeave a Comment

woman training

“Does anybody in our gym have a chance to qualify for the Regionals?”, was a question I heard many times during the CrossFit Open. I think that there might be a chance, but more of a question is if there is anybody who is willing to dedicate all his/her time to training CrossFit and sacrifice everything: injuries, pain, food, sleep, free time, parties, family, friends, hobbies and work? Being a top level CrossFit athlete is a full time job nowadays and you cannot just do it as a hobby. CrossFit training methodology had originated 35 years before the first CrossFit Games took place. Greg Glassman started CrossFit with a goal to bring real athletic training to everyone and not just professional athletes. CrossFit brings great results and when it is done right it promotes health and longevity. Nowadays we hear about CrossFit from media especially thanks to the CrossFit Games and we can see top athletes like Mat Fraser or Katrin Tanja Davidsdottir (yes, it is the blond girl from Nano 7 poster:)). How has CrossFit changed over the years? And what is the difference between CrossFit Games athletes and average members of our gym? “Our needs vary by the degree of intensity of the … Read More

How to Use Open Gym Time Effectively

Tomas Horakcrossfit tipsLeave a Comment

open gym image

There are Open gym slots available at most CrossFit gyms. Open gym means that members can do anything they like and this time is not lead by a coach. We have Open gym two times per week at CrossFit Committed, Fridays 10-12 and Saturdays 12-14. It might be surprising, but Open gym is not very popular among our members and I think that it is partly because majority of them do not exactly know how to use this time. Therefore, I decided to write a list of sources of quality trainings that you can do during Open gym if you decide not to do one of the trainings from group classes that you missed during the week. You can also use Open gym for doing things you like or exercises that are important for upcoming summer season (bench press, bicep curls, dips,.. :)) Accessory work Last year I wrote an article about accessory exercises that are important for your progress. Open gym is an ideal time to focus on these exercises and to add them to your training. Work on your weaknesses! It is also good to focus on your weaknesses or things that you are not good at during Open gym. … Read More