9 tips for a better good night sleep

Dora Stenclovacrossfit tips, health, UncategorizedLeave a Comment

Sleep is one of our basic needs. When we sleep our whole organism gets to restart. We already talked about how important sleep is in a post not too long ago. Today I will share a few tips on what to avoid, if you have trouble sleeping and how to get the best out of it.   1. Limit you caffein intake If you have trouble falling asleep try to watch your caffein intake. A couple of early morning and morning coffees won’t affect your sleep, however afternoon or even evening coffee is a different story. Watch out for after-wod drinks too, some contain up to 200mg of coffee which is 2-3 shots of espresso. 2. Try to train earlier Moving and tiring your body out is good for your sleep. However, if there are only 2 to 3 hours in-between the end of the work out and your bed time, the physical activity can do more damage than good. Especially after short intense workout, our bodies are over-energised and you find your self starring at the ceiling instead of sleeping.   3. Don’t over-booze it  It may seem that alcohol helps you fall asleep faster, but the quality is … 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

How does alcohol affect our performance?

Dora Stenclovahealth, nutrition, UncategorizedLeave a Comment

alcohol crossfit

If you’ve ever been to one of our CrossFit Committed parties, whether it was the popular Christmas party or pre/post Open party at WOD & Rest, you’ve probably noticed that CrossFitters like to have a few drinks. In the summer, when it’s nice and warm outside it is tempting sit and enjoy a drink (or two) at your favorite beer garden. Which is why we are going to look at how our bodies process alcohol and how much drinking affects our performance. How do we process alcohol? Various factors -weight, sex, how fast we drink it, or whether we drink on an empty stomach- affect how fast our metabolism tackles alcohol. However, the process is always the same. First, it is processed, then distributed through out the body and then degraded. When we drink, the alcohol (ethanol) travels straight to our stomach where it is immediately absorbed (about 20-25%) into our bloodstream. The rest continues to the small intestine, where it is reabsorbed into the bloodstream. Once absorbed, it continues to our liver where it is metabolised. Usually, it takes up about 90 minutes to absorb 14 grams of alcohol (about 1 beer, wine, or a shot of hard alcohol). However, the speed … 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

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