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

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

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

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

Assessing Values and Goals, Part II: Finding your "Whys"

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 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

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

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

How to stay motivated

Ryan ODonnellcrossfit tips, healthLeave a Comment

The New England Patriots quarterback and four-time world champion (American football) Tom Brady was once asked what his favorite championship ring was. His response? “The next one.” Keep in mind he’s a man who is married to one of the most famous super models in the world (Gisele Bunchen), makes $20 million a year and has accomplished more in the most popular sport in the country with the most rabid sports culture in the world than anyone else. Yet, he still gets out of bed every morning and goes to work because he’s still got that fire inside him. I should probably mention that on the day this post gets published he’ll be playing for his fifth championship ring. In other words, he’s done it all and he’s got it all, but he’s still trying to get better. Are the rest of us Tom Brady? Simple answer: No. We’re not even close, but staying motivated is maybe the most import thing about crossfit or any fitness program. Sure, the workouts are hard, but once you’re at the gym you’re going to do it. Sometimes simply convincing yourself to come every day is the hardest part. Here are some tricks I use … Read More

You've Got All This Fitness…NOW USE IT!

Jaime FreemanCrossfit Committed, crossfit tipsLeave a Comment

It is the beginning of another year.  Whether you believe in the traditional idea of “resolutions” or not, a New Year forces you to stop for a minute and think about things that maybe you wished you had accomplished last year and the limitless things that are possible in this brand new one!  In this article we will look at a few really cool things you could accomplish with all the Fitness you’ve been working on with us at CFC.  My personal challenge to all of you this year is to take all this FITNESS out into the world and DO something AMAZING with it! GPP (General Physical Preparedness) is one of the key tenants of CrossFit.  In fact, it is the driving force behind everything that CrossFit is.  Our “Constantly Varied, Functional Movements at High Intensity” are all meant to make you generally prepared for ANY activity you might choose to do in life.  While I believe that goals in the gym are useful and necessary, I think that sometimes we get stuck just focusing on muscle-ups, max lifts and handstand walks.  What if you actually USED your increasing level of fitness to go out and test your limits a … Read More