3 very good reasons not to skip cool down

Zuzka Zavodnacrossfit tips, health, instruction, UncategorizedLeave a Comment

Do you ever wonder why your coach tells you to take 2-3 minutes after the WOD to go for a short run or to row and then stretch in the back for 5? It is because cool down should be an integral part of your training. Cool down aka getting your body to the state it was in pre-WOD. Cooling down is just as important as warming up, strength, working on your technique, or the WOD itself, you should never skip it. Sometimes we manage to get it into our 60minute class, other times your coach just gives you instructions and you are on your own. Here are three reasons why cooling down is so important: 1. It helps remove accumulated “waste” and reduces the chance of blood clots An intense WOD causes our bodies to create metabolic waste: lactic acid and hydroxyproline (amino acid). It is ideal to get rid of those before you rest to prevent muscle pain and to fasten regeneration. Additionally, during an intense work out, our blood vessels expand so that our muscles can properly wok. If we suddenly stop working out, our blood can clot in our legs and cause dizziness or weakness. 2. It … Read More

Are your shoulders opened?

Zuzka Zavodnacrossfit tips, UncategorizedLeave a Comment

As kids we loved to play on the playground. We would hang on the bar, do somersaults, think of ways to conquer the rig without touching the ground. All these natural movements would help us have strong, mobile and stable shoulders. But as we got older the movement of our shoulders got worse and if you now have a job where you sit all day you probably can move your shoulders only barely. And then one day you show up at CrossFit and start to do hand stands, lift heavy objects above your head and return to the rig. Ever wonder how do your shoulders must feel?  Test them out! Try to find our if your shoulders are opened. What does that mean? That they are fully mobile and you can lift your arms above your head without your spine compensating the movement. This is very important for any vertical movement. Step 1: Lay on the ground, feet together, point your toes, lower your pelvis, suck in your stomach and make sure your lower back is glued to the floor. Now try to touch the ground above your head with your arms stretched out, don’t bend the elbows. Stop reading … Read More

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