Why is intensity more important than volume?

Dora StenclovaCrossfit Committed, crossfit tips, programming, UncategorizedLeave a Comment

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

3 Simple Steps to Stay Sane on Vacation

Ryan ODonnellUncategorizedLeave a Comment

Before you read this please notice that this post is called “staying sane on vacation” and not “staying fit on vacation.” If you want to know more about working out while you’re vacationing there’s plenty of other resources online. One of the things I love about CrossFit is how it drives people to constantly improve. With the strong desire to improve comes the frustration of setbacks. Many Crossfitters (myself included) can feel disappointed with themselves after, or even during, a vacation. Let’s be honest, no one likes losing #gainz. However, there are several steps you can take to ensure that you enjoy your vacation guilt-free. 1. Realize that time away from the gym can be an advantage If you want to learn about the physical benefits of rest, just Google: “importance of rest CrossFit.” I’m going to talk about the mental aspect. Sometimes a week or more away from the gym can help you think about your training differently. You have time to reflect on what you’ve been doing and can start to formulate a plan on how you’re going to attack the box when you get back. Maybe you realize you’ve been neglecting some conditioning work. Your free time … Read More

The Problem with Numbers

Ryan ODonnellcrossfit tips, UncategorizedLeave a Comment

Heavier, faster and more reps! These are typically the three factors that many Crossfitters use to gauge their progress and overall fitness. However, using numbers as the only barometer to asses ourselves presents a host of problems. Are numbers helpful? Absolutely, but here are a few reasons why focusing strictly on numbers can inhibit you from becoming the most fit person you can be. Numbers don’t judge technique We’ve all been there before. We hit a new one rep max on our clean and it looks UGLY. Does it “count”? sure, but is that really how we want to be moving on a consistent basis? Definitely not. For most of the Crossfitters I know, fitness and overall health is the main goal. Moving well is going to help us get there quicker than moving faster or moving more weight. If we’re talking about a competition, then it’s absolutely OK to sacrifice technique. No one cares who’s reps looked the cleanest in the Crossfit Games, they only care who scored the best. When you’re training in your box, moving correctly and safely should be your biggest concern. If you really want to keep track of your progress regularly take videos of … Read More

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

New years resolution

tobiCrossfit Committed, UncategorizedLeave a Comment

predsevzeti

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

Why I love sleds and what we can do with them

Ryan ODonnellCrossfit Committed, crossfit equipment, strength, UncategorizedLeave a Comment

A few posts ago I wrote a post about my love of sandbags and some ways they can be used in order to help you get fitter. This week I’m going to talk about the other tool I use during the bulk of my training that, like the sandbag, I feel is underused in most Crossfit gyms, the sled. So…why do I love it? It’s brainless Teaching someone even a simple movement, such as the deadlift, requires time and patience. The time it takes to be proficient enough in the movement to the point where you can perform at a high intensity takes even longer. However, it only takes a few seconds to teach someone how to push a sled. Which makes it a great tool for people who are total fitness beginners. It’s safe and won’t lead to pain Injuries are a part of all sports and training regimens, including CrossFit. If you think about the types of injuries we’ve seen in our gym most of them include jumping (i.e. box jumps) or falls (i.e. off the pull up bar or rope). Furthermore, many of the nagging injuries we see around the gym involve load-bearing movements. Think of sore … Read More

Building mental fortitude to reach new heights

tobiCrossfit Committed, crossfit tips, health, UncategorizedLeave a Comment

mental toughness

Better safe than sorry Before I go into the topic of mental toughness I want to emphasise what many couches mentioned before and is part of our introduction to CrossFit. Safety, technique, consistency and then intensity are important to us. This is especially true in the beginning of your CrossFit journey. Notice the word journey – it is not a sprint. Make sure to stay within your physical capacity to not get injured. As soon as technique breaks, in any movement, scale it! ☺ In your first 3 months to one year you will most likely make leaps and bounds of improvements. This however is not only due to increased metabolic capacity and strength but more likely due to technique which makes it possible to ‘catch’ the new PRs. So always remember, if you were not exposed to this kind of weight training before (especially with repetitive movements), your muscles might be able to lift the weight however, your joints, ligaments and bones take longer to adapt to the new challenge. Mental toughness This does not mean that you cannot work on your mental toughness from the very get go of your journey. Mental toughness is individual resilience and confidence … Read More

What Are Hero Workouts?

Dora StenclovaCrossfit Committed, UncategorizedLeave a Comment

Last week on Monday we did a hero workout called Murph at CrossFit Committed. Murph is often done on Memorial Day that is a US federal holiday taking place on the last Monday of May. It is remembering people who died serving the country in its armed forces. CrossFit remembers fallen heroes as well in so called Hero workouts. How should you approach hero workouts? Hero workouts always carry a name or a nickname of a fallen hero. They are supposed to be performed with intense effort and you should always give it your all in honor of fallen heroes. These are also some of the most intense workouts you can experience. To showcase this, let’s have a look at previously mentioned Murph. For those of you who don’t know Murph is: *Partition the pull-ups, push-ups and squats as needed. If you have a 10kg vest or body armor, wear it. In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused … Read More

How to avoid shoulder pain

Vasek MalecekCrossfit Committed, crossfit tips, healthLeave a Comment

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