Warm-up: The why and the how!

Joey ScafidiinstructionLeave a Comment

crossfit stretching with coach

When it comes to warming up, people are full of excuses:  Me especially;  in fact, I’m probably one of the worst! “I don’t need to warm up.” “I’m already warm.” “Caffeine is all I need. Caffeinate and dominate!” “It doesn’t simulate real life. If someone needs help moving a couch, you don’t ask to warm-up with the lighter couch…” “I only have 45 minutes, so I have to start the workout right away…” Truth is, most people just don’t take warming up seriously. And I get it. It can be tedious and boring, and time consuming, too. And it’s definitely not as glamorous as throwing big plates on the bar or kicking upside down into a handstand. But what if I told you this: Properly warming up will help you do four things you probably are very interested in achieving: 1. Stay injury-free 2. Move more efficiently 3. Perform better 4. Recover better Injuries One reason injuries happen—both acute and overuse—comes down to being in the wrong position. Properly prepping your muscles and joints during warm-up—from your shoulders to your ankles—will allow you to get into better, safer positions, and ultimately avoid injuries! Efficiency Being efficient also largely comes down to … Read More

How to prepare for The CrossFit Open: Day after day

Zuzka ZavodnaCrossfit Committed, crossfit tips, instructionLeave a Comment

crossfit lifting competition

It is here. 5 weeks of craziness that is called The CrossFit Open have begun on Friday. It is a crazy time that makes us nervous about what Dave Castro will come up with for the first half of the week and the other half we discuss with what strategy we are going to approach the workout. There is no time for anything else. Let’s have a look on how every week will look like: Monday-Thursday We follow Dava Castro’s Instagram account and we try to figure out, what will happen on Friday. We also analyze workouts from previous years and we train movements that we cannot do, because you can still make it up in 4 days. Friday at 2am The workout is published! Some people watch the Live Announcement or set up their alarm just to quickly see what the workout is. At this moment everybody starts thinking about how to perform the best in this workout. For me it is the moment of nervousness, because I start thinking about how to structure my classes that start at 6am, which is in 4 hours 🙂 Friday 6am – Saturday 2pm This is the time that is allocated at our gym for doing the Open WODs. Try … Read More

How to NOT come back to the gym after a long break

Joey Scafidicrossfit tips, healthLeave a Comment

stretching on football pitch

Many in the gym know that I haven’t worked out in FOREVER! And for those that don’t know, last September I broke my 4th and 5th metatarsals on my right foot which required surgery and a pin to rejoin the bones. Besides hobbling around the gym on the amazing iwalk2.0  I pretty much didn’t do anything until the middle of January when I went home to see my family in Florida. Huge mistake. I lost all motivation and I wish Ryan would’ve written his article on motivation a bit earlier! While at home I wanted to visit CrossFit Rise Above, a gym that my brother-in-law goes to. He told me that they were having a Fran/Social on Friday and that it would be a perfect day for me to go and meet the owner, Eric. I thought to myself, “no way, i’m doing Fran. I’ll just go and have some beers and hang out.” (click here if you have no idea what Fran is!) Upon arriving to the gym everyone was warming up and I thought, “ok, i’ll just do some empty bar thrusters just to see how it feels.” To my relief there was no pain at all! I … Read More

Safety First

Tomas HorakhealthLeave a Comment

CrossFit can be a dangerous sport, that is a fact. We may be used to working out at high intensity and be comfortable with doing all sorts of movements, so we can forget about basic safety rules. I was recently reminded of this, when I was careless about my surroundings and tried to move too quickly, which resulted in an injury that will be painful and annoying for quite a while. This experience inspired me to write this article to remind me and other people about basic safety rules while working out. In CrossFit, we try to do work as fast as possible, we can easilly get caught up in the process and forget to pay attention to “what if” scenarios. Injuries can happen any time and it can just be a coincidence, but let’s talk about ways, how to minimize the risks. We talk about proper scaling a lot. It does not have to be with weights, but also with movements. We try to stress the proper form before loading weight on the bar. Safety, however, means little bit more than using moderate weights and avoiding ring muscle-ups when technique is sketchy. Sorroundings Paying attention to your surroundings is important everywhere, but at … Read More