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

Sitting All Day? 5 Great Desk Exercises To Try RIGHT Now… Yes, Do It NOW!

Joey Scafidihealth, instruction, strength, Uncategorized2 Comments

no more sitting

We have A LOT of members at the gym that have jobs where they are sitting for large parts of the day on their butts while staring into a computer screen and not exercising! As human beings this isn’t a very natural thing for us to be doing! Typically, we’d be walking to find water, hunting and gathering food, climbing trees, playing with children, laying in the sun, milking cows, mending fences, gathering wood, etc.. Nowadays, we’re not nearly as active as humans traditionally were and our bodies are paying the price! Only recently have we adopted such a sedentary lifestyle and being sedentary….. Leads to gaining weight – Think about how many more calories a person burns over the course of one week if they’re walking to work and have an active job versus the person that drives everywhere and sits down all day! The average American, that drives everywhere and has an office job, walks around 3km per day. The average person that doesn’t drive a car and has an active job can walk around double that! Considering that walking 1km burns roughly your body weight in calories, the more active male that walks everywhere can expect to … Read More

The Problem with Numbers

Ryan ODonnellcrossfit tips, UncategorizedLeave a Comment

Heavier, faster and more reps! These are typically the three factors that many Crossfitters use to gauge their progress and overall fitness. However, using numbers as the only barometer to asses ourselves presents a host of problems. Are numbers helpful? Absolutely, but here are a few reasons why focusing strictly on numbers can inhibit you from becoming the most fit person you can be. Numbers don’t judge technique We’ve all been there before. We hit a new one rep max on our clean and it looks UGLY. Does it “count”? sure, but is that really how we want to be moving on a consistent basis? Definitely not. For most of the Crossfitters I know, fitness and overall health is the main goal. Moving well is going to help us get there quicker than moving faster or moving more weight. If we’re talking about a competition, then it’s absolutely OK to sacrifice technique. No one cares who’s reps looked the cleanest in the Crossfit Games, they only care who scored the best. When you’re training in your box, moving correctly and safely should be your biggest concern. If you really want to keep track of your progress regularly take videos of … Read More

Keep the recommended intensity

Vasek MalecekCrossfit Committed, crossfit tips, programmingLeave a Comment

At the beginning of almost every class your coach tells you at what intensity you should perform during the WOD. Longer work outs usually require 70%, shorter interval work outs (shorter work out time with breaks in between rounds or sets) require 80-90%. But what is the purpose? Why is it better to listen to your coach instead of going all out at all times? It is actually a quite simple work out principle. In this case we are talking about a whole programming which includes hard and light days as well as regeneration days (for example right after the Open WODs). Why? Imagine that you work out every day with us at CrossFit Committed. The programming we follow is build like this. If you go all out every day your body won’t eventually be able to keep up and regenerate. In your best case scenario it will stagnate, in the worst case you will get hurt. Either way your fitness won’t go up and you won’t get all that you can from the training plan. And every plan in any sport is built on the same principle: Load – Compensation. „Load – Compensation“ Training helps your fitness to get better … Read More

The Gain You Can Make Today, a Better Attitude

Ryan ODonnellUncategorizedLeave a Comment

I’ll admit it, I can be impatient at the gym. My goals never seem to arrive at the times I hope they will. I think we’re all guilty of being impatient when it comes to achieving our goals and making gains at the gym, whether it’s a 400lbs. Squat, stringing together 50 unbroken double unders or even getting our first pull up. We want to get better and we want to get better now. This post isn’t a lesson in being more patient or trying to reassure you that over time the improvements will come. This post is about the one aspect of your fitness repertoire you can improve immediately, your attitude. Here are a few simple things you can do to get better tomorrow. Listen to your coach This seems like a “no-brainer,” right? Although it might seem like it at times (especially in my case) coaches don’t speak just to hear their own voices. Your coaches are advising you with your best fitness interests in mind. If your coach suggests that you take some weight off the bar or scale to a different movement, don’t take it personally or get upset. Just do it. Following the program according … 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

My experience with intermittent fasting

Joey Scafidihealth, nutrition, strength, Uncategorized2 Comments

“Eat six small meals a day” “Breakfast is the most important meal of the day” “Your body will start using your muscle as fuel if you don’t eat at regular intervals!” We’ve heard all of these before and it sounds as if we should be shoveling food into our mouths continuously throughout the day. What if eating larger meals, less frequently was actually the way to go? Intermittent fasting: A term that describes controlling your fasting (not consuming any calories) and non-fasting windows *This is intended to be only an empirical account of my experience with intermittent fasting. It’s been over 5 months now that I’ve been consistently fasting and following a ketogenic diet and I just wanted to share a bit about my experience, with the fasting part, over this time in case you’ve been thinking about giving it a try yourself. I’ve known about intermittent fasting ever since I heard about the Paleo diet back in 2009. However, it was always one of those things that was put on the back burner as I felt that it was too much for me and that I wasn’t ready for it. Not consuming ANY calories for extended periods of time!? … Read More

Be Economical "Save" Your Fitness

Ryan ODonnellUncategorizedLeave a Comment

Everyone remembers the first time they had (what they thought was) a lot of money. I remember it vividly. I was in second grade and I had like $100. I spent an eternity walking up and down the aisle overwhelmed by all the different things I wanted. I finally settled for 3 G.I. Joe figurines, 2 Nintendo games and a brand new Super Soaker 50. Then I was broke. Two weeks later those three new G.I. Joe’s were no different than the 20 others I already had, my brother and I had conquered those video games and my Super Soaker 50 sucked compared to my neighbor’s Super Soaker 100. I really wished I still had that $100. This is a great life lesson, because it’s our first introduction to how real life works. This irresponsible and frivolous spending is fine for an 8-year-old. It’s not so fine for an adult with financial responsibilities. If we decide to spend more money than we have on things we don’t need as an adult, we’re left with something far more serious than envy at our friend’s killer water gun, debt. As we mature and move into the real world we begin to realize … 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