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

Oh my shoulders

Vasek MalecekCrossfit Committed, crossfit tips, health, UncategorizedLeave a Comment

Experience shoulder pain is a bit of a never ending story for CrossFitters. Sooner or later everyone feels that their shoulders are tired, hurt before the warm up or just constantly in various positions of the joint. But this problem is not limited only to CrossFitters. Thanks to my swimming experience I am surprised to say that having shoulder pain is natural for swimmers too. They even have a name for it: “Swimmer’s shoulder”.  Whether you are a swimmer or you do Crossfit the signs and reasons for pain are the same. In my last post I talked about different injuries of the shoulder joint. Today I want to take a look at avoiding the injury. What we should do in order not to hurt ourselves. Stance Maybe its not a bad idea to start with something as easy as the way you hold yourselves. We do it all day every day and we do it wrong. Just think about the way you hold yourself when you wait for the bus or sit at work. Your back is bent, shoulders swung down and forward. We often look at our phones so our heads are also facing the ground. Try to … Read More

Sauna, why not!

Vasek MalecekCrossfit Committed, crossfit tips, healthLeave a Comment

Im going to build on my previous posts about after-training regeneration (Foamrolling and Rest Day) by focusing on another passive regeneration that is perfect for days like we have now, days when staying bundled up in bed sounds better than hitting the cold gym, sauna. Visiting a sauna brings much more that the well known positives for our organisms, such as relaxing our minds and helping our immune systems. For sports people like us, sauna has an interesting impact on recovery and preps us for another training session. When to implement it Should you go to the sauna before you train, after or on your rest day? The answer is not a simple one. You need to realise what you expect from the visit in the first place. If you aim to recover, you should visit the sauna at a certain time after you train or on your rest day. If you want to work on your endurance, go to there immediately after you work out. If you work on your lifting and want to increase in your strength you should stop by before you train. “When you are recovering from a work out, your heartbeat should go back to normal. … Read More

Squeeze in your core!

Vasek MalecekCrossfit Committed, crossfit equipment, crossfit tips, instructionLeave a Comment

Squeeze in your core! You hear this a lot, especially in classes where we play with heavy weights. Upon hearing “squeeze in your core” most of you tighten up your back muscles so much that your torso bends back. This happens because you don’t engage all of the muscles in your torso. Simply said your back is tight but your belly is not. Can we safely lift heavy weights when our bodies are in this position? Nope. So let’s take a look how to tighten our core right so that we can lift our next PR soon. Loading our spine with a heavy barbell, or any heavy object, puts it into flexion. Bent back under a heavy load is not ideal, better case scenario is pain and a couple of days of rest, In worse case scenarios we need to see a specialist (doctor, physio, …).  The worst are outstretched muscles, pinched nerves, dislocated discs, etc. Spinal erectors are not strong enough for this kind of work out. To make sure our spine is safe we need to help them out by engaging other core muscles and breathing right. How: Flex your glutes Suck in your stomach – think about … Read More

Don’t forget to cool down!

IrenkaCrossfit Committed, crossfit tips, health, instructionLeave a Comment

Not too long ago we heard from Tomáš on how to effectively warm up before every CrossFit workout. You can read the article here. However, preventing injuries is not just about what we do before we work out, it’s is also about the part most of us skip. That is cooling our organisms down after we work out. Most of our members collapse after the WOD, then clean their stuff up, chat with friends and head to the shower. Some of the more enthusiastic ones try to improve some of their movements or play with the sandbags. There is a small number of members who notice and stretch using a foam roller. But is that enough? I’d like to talk about the right way to help our bodies restart and recover faster so that we are ready for the next day at CrossFit. Runners run it out, bikers bike it out, swimmers swim it out. So I guess CrossFitters CFitout? Probably not, so let’s just use cool down. Because a cool down is just as important as a warm up. Three steps to an effective cool down: Low intensity exercise Spend 5 to 10 minutes working out at a low intensity. … Read More

GPP the important but not as sexy part of your training

Zuzka Zavodnahealth, instruction, UncategorizedLeave a Comment

GPP, an abbreviation for General Physical Preparedness, ie general physical readiness. It is the less sexy part of our training sessions that does not include heavy squats or technically challenging movements. At our gym, we usually see GPP days on Tuesday and Thursdays, the two not so favorite days. The trainings are usually longer but less technically demanding. Sure, everyone would rather work on their clean & jerk than row or walk around with a kettlebell. But, GPP will always be an important part of CrossFit and here is why: 1.GPP as the basis for technique Without exceptions – from the absolute beginners to the CrossFit Games athletes – we all need days when we don’t perform any technically challenging movements and risk injury. GPP helps build the foundation of our fitness. Because it moves in the aerobic range around 60-70% of the maximum heart rate, it gives our body a different impulse than high intensity training. 2. GPP to build your strength If you think GPP won’t help you reach your new max squat or press goal you are wrong again. You don’t have to squat three times a week to improve. CrossFit builds on developing all 10 aspects of physical … Read More