Perform and look great. At the same time!

Zuzka Zavodnacrossfit tips, UncategorizedLeave a Comment

Great performance and athletic body, isn’t that what we all dream to have? The good news is, you can achieve it simply. Get on track and stick to it!  CrossFit is constantly varied functional movements performed at high intensity. But if I had to choose one part of the definition that is not really it, it would be high intensity. The more experience we get the more we know about how to pace, i.e. saving energy, breaking up the movements, planning your rest. When is the last time you went all out without a strategy and almost passed out? If it was last week, wonderful. If you can’t remember then you should change the way you train. Hight intensity is the key to increasing your performance and starting up the hormonal changes that help us form our bodies. In an article in 2007 coach Greg Glassman wrote: “Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.” Favorable adaptation includes forming your body and improving your health. “Be impressed by intensity, not volume,” he adds. Which means, do more work at less time. not more work over a longer period (i.e. training twice a day). Instensity is something we … 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

Training in autumn and winter

tobiCrossfit Committed, crossfit tips, instructionLeave a Comment

For many people this time of the year around might be the most challenging when it comes to training and getting motivated. Suddenly the snooze button on your phone in the dark mornings and the couch in front of your TV after work seem to be the better alternative.    This might be in part due to the lack of sunlight and its energy to keep our body warm. Without our daily portion of Vitamin D we are less energized, motivated and surprisingly, even our aerobic performance might go down. (Sunlight triggers the release of nitric oxide which boosts aerobic performance). But ‘believe you me’ ☺ the reward when getting out of your comfort zone and ‘Just GO’ is much bigger. We are approaching flu season and the best medicine is prevention. How do we build up our immune system by CF you might wonder and in fact the answer is similar to classic/alternative medication. It depends…on frequency, quality and the type of activity. In CF we do it with high intensity. HIT improves lung capacity (improved lung capacity = prevents tract infections, i.e. a sore throat, a cold or a sinus infection) and builds stronger hearts which in turn … Read More