It is quite possible that there was a time (or two) when you have wondered whether or not you do enough for your witness in order to move forward when you train CrossFit for an hour a day or several times a week. The top. Regionals or Games athletes seem to undergo bigger training loads. But there is a huge difference when you spend 6-8 hours a day training and doing CrossFit mostly to just be fit. Which is why this post will take a look at why the intensity of your training is much more important than the volume and how to get the best out of the hour you spend at the gym. The original CrossFit methodology CrossFit by definition is is constantly varied functional movements performed at high intensity. But it is important to realize that this definition doesn’t mean you WOD every day at 100% and I’m not saying that it is good to do that either. Just by taking look at SugarWOD you see that some days we want you to give your 90-100% but then there are days dedicated to recovery when you should go at 60% (read more about intensity here). The biggest … Read More
What to do after the CrossFit Open?
The CrossFit Open is now done and done and I’m not afraid to say that it would be very hard to find someone who has not met their limitations. For most of us it has not been just one thing but several. So it is highly possible that you might now have 10 movements you need to improve and this post will give you tips to make the best of the CrossFit Open and who you how and what to work on so that next year you see how you’ve improved. 1. Make a list To start things off you should go through this years Open workouts and make a list of the things you need to improve. Those don’t necessarily have to be movements, it could also be a more effective flow of the WOD for example with toes to bar, or just pacing during short intense WODs. Maybe you think you are no good, but that’s not true. Make sure you write down what was easy and what surprised you as well. 2. Set your priorities Take a look at your list and try to pin down the movement that will help you the most in general. Make … Read More
Perform and look great. At the same time!
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
New years resolution
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
Do you want to be better at CrossFit? Choose the right approach.
Whenever you come to CrossFit Committed there’s always a WOD waiting for you. Maybe you don’t think about how you are going to break the sets and just start your work out. There is nothing wrong with that. But if you want to get better and feel good when you work out, it is good to think about the WOD you are about to do and how you are going to approach it. Let’s take a look at the criteria that will help you choose the right tactic. You already know this WOD If this is the case look into Sugar WOD to see your notes: what weight you chose and how you felt. Which is why it is important to take notes after each work out (I usually add how I broke down the sets as well). Chances are you also remember this WOD. So based on your experience or notes it should be easy for you to know if you are going to do smaller or bigger sets or go unbroken with short breaks. A great example is the intro work out we all did when we first stepped into CFC. I have a number of clients who … Read More
How to train in the heat Part 2
Tomáš wrote about how to train in extreme heat last week. This articles continues to share specific tips on what to do differently in these hot summer temperatures. There is no reason to stop training, but you need to adjust how you train. Particularly strength, which requires consistency. You skip one training and it will be easier to skip another. Hydration We all know that staying hydrated is key for our bodies. But how much water is enough? Robert Voy, the former head of the US Olympic Training Center, says that for every 20 minutes of training we should drink at least 200 ml of water. Losing just 1% of water in your body can limit your performance. Avoid sweet drinks – sugar slows your metabolism and regeneration down. Caffeine is diuretic and it drains you. If you’re used to drinking coffee as a kicker before you train, try avoiding it when its really hot outside. Supplements The most important dietary supplements are vitamins and minerals that our bodies lose when we sweat. The warning signs our bodies send us when minerals are missing are: cramps, muscle tremors, weariness, and extreme fatigue. Ideally take soluble supplements before, during and after you train. Especially if … Read More
How to avoid shoulder pain
One of the common issues that our clients have is pain in the shoulder joint that results in limitations in their training. Shoulders are probably used more than any other joint in our body during our trainings. The instability of this joint and the range of motion of the joint can often cause issues. We use the shoulder joint in following movements: All S2O movements (press, push press, jerk, thruster) Gymnastics on the bar (pull ups, mainly the kipping variation, toes to bar, muscle ups) Push ups, HSPU, hand stand, dips, burpees Snatch and OHS As you can see from this list, we do at least one exercises that engages shoulder joint in almost every single class. I would like to cover the most often diagnosis of shoulder joint pain so that you will know what your physiotherapist means when he or she tells you all the medical terms. I will also add couple tips on how to avoid shoulder pain. Bursitis – So called bursae are small sacs filled with fluid. They are located close to joints. Their role is to decrease friction between bones, ligaments and muscle origins. Bursitis happens when bursae gets inflamed. Movement of the joint or pressure on bursae then becomes … Read More