My 3 Biggest Mistakes in Crossfit and What I Learned From Them

Ryan ODonnellCrossfit Committed, crossfit tips, UncategorizedLeave a Comment

There’s an old saying, “in order to succeed you must first experience failure.” My work in fitness both as an instructor and an athlete is a constant work in progress. I credit a lot of the success I’ve had to the failures I’ve experienced. I’m sharing the three biggest I made mistakes and what I learned from them with the hope that it will help some of you to not make these same mistakes or perhaps realize that you are making them at the moment. Focusing too much on the “what” and not the “how” The author of the programming I follow constantly reminds us, “it’s not what we do it’s how we do it.” Early on I was obsessed with where my name was in the whiteboard and whether or not I got to have that “RX” next to my name. I was too competitive and my technique suffered. I cared more about WHAT my score was and not HOW flat my back was during a deadlift or HOW nice my form looked on a power snatch. I’ve experienced chronic shoulder pain the last two years and I owe this exclusively to my awful shoulder positioning during overhead squats. Currently, … Read More

Pain or injuries – should you continue coming to the gym?

Dora Stenclovacrossfit tips, health, UncategorizedLeave a Comment

Most of you have probably had an injury or some kind of tendon, joint or muscle pain before. We do our best at CrossFit Committed to make you move as safely as possible and to prepare you for any challenge outside of the gym. However, injuries still happen even though they are in most of the cases not related to CrossFit. When you get some sort of pain or injury, it is always unpleasant and I know that one of your first thoughts might be “I won’t be able to come to the gym”. In this article I am going to show you that you can still come to the gym and how you should do it. Scaling Scalability of CrossFit is in my opinion one of its best aspects. A 90-year old lady can do the same workout as a 15-year old girl if the workout is scaled properly. It of course really depends on a character of the injury, but in most cases with some scaling and adjustments, you will be able to come to the gym. We are not doctors by any means, so we need to know from your doctor about what you can and cannot … Read More

5 Ways How to Stay Active when Out of Town

Dora Stenclovacrossfit tipsLeave a Comment

Taking a few days off is actually a really good idea from time to time so that our bodies can get some well deserved rest. But we all know that if we do not exercise for more than 7-10 days in a row our comeback to the gym is going to be painful. So what to do when you are going away for a business trip, vacation or just out of town and you want to stay active? 1. Drop in to another gym Dropping into another CrossFit gym is always a lot of fun. I especially love it because you get to meet local people and CrossFit is one big family all around the world. Often times, you can get great tips on what to do or where to eat around town and you can usually get a new CrossFit t-shirt as well. If you want to drop in, contact the gym in advance and tell them when you’d like to come. You can find a drop in etiquette to follow here. Once you drop in, don’t forget to take a picture and send it to us:) 2. Do a WOD in your hotel room All you need to do is … Read More

6 Tips on How to Start Running

Vasek Malecekcrossfit tips, instructionLeave a Comment

Beginning of the new year is usually a time for resolutions. One of the common ones is to start running regularly. The motivation is different for everyone – it might be to lose weight, get fitter or to prepare for one of the popular running races. Newbies often do not know how to start with running in order to reach their goals and how to stay consistent with it. In this article I am going to cover a few tips that can help you in the beginning. 1. Go out and run! It sounds weird, but if you want to start running, put your shoes on and go immediately. Do not postpone it to: “nicer weather”, “buying proper running equipment” or “tomorrow”. This way you will never get started. 2. Start with short distance runs. It does not matter that your friends, who are runners, run 5, 10, 20 or 100 km normally. Your friends are not you and this is your run. If you go for a long distance run right at the beginning, it is very probable that your body will suffer a lot in the days after the run. What is going to happen after? Since you will have a … Read More

How to get your significant other to try CrossFit?

Zuzka Zavodnacrossfit tipsLeave a Comment

How to persuade your girlfriend, wife or a friend to try CrossFit.  CrossFit is an amazing thing. It has improved our conditioning, it has given us a boost in our work life, more self confidence, helped us to find motivation, or it has even changed life to some people. How much better would CrossFit be if you could do it with your significant other? You wouldn’t have to explain at home all the time, why you have to go to the gym at least 3x per week, why you spend so much time there, why you sometimes go there even on Saturdays or why is going to the 25th party of this year so important. Both mean and women can be afraid of CrossFit, but women are usually even more worried. These worries can be summed up in couple points: 1. Look “I don’t want to be bulky!” This is usually the first sentence I hear from every girl who comes to our introduction training. Media and internet portray CrossFit as a difficult sport only for the toughest people. They show photos of CrossFit Games athletes, who are professionals and they earn their living doing this sport. These athletes train 6-7 times … Read More

Why workout logs and benchmarks are important

Ryan ODonnellhealth, instructionLeave a Comment

workout journal

A lot of times in our strength or skill portions of the class you’ll be instructed to work up to a percentage of your one rep max on a certain lift. Last week on Tuesday for example we worked up to 80-90% of our one rep max for snatch. A troubling trend I’ve noticed in the last several months are more and more people explaining to me at the beginning of the class that they don’t know their one rep max. This is totally fine if you’re newer to the gym, but I hear this from a lot of people who I would consider experienced Crossfitters and have been with us for a year or more. Even worse, is when we retest a WOD (like Jackie a few weeks ago) and people say, “I didn’t put in my score last time we did it.” So today I’m going to talk about the importance of tracking your workouts, some good tips for how to track them and also a couple of useful benchmarks that I feel all Crossfitters should know. Let’s start with some reasons why it’s important to log your workouts. 1. It helps you track your progress. Quite simply, … Read More

5 Tips for Better Recovery

Dora Stenclovacrossfit tips, healthLeave a Comment

What you do for recovery is as important as what you do in your training. Everyone of us loves working out and we also like that feeling of soreness, BUT to some extend. Feeling your muscles ache is one thing, but not being able to come to the gym because you are too sore is another story. In this article I am going to cover ways how to improve your recovery and therefore perform better at the gym as well as outside the gym. 1. Cool Down & Stretch Many people finish the WOD, take a shower and they sit at work the entire day. Going from a high intensity workout, when your entire body is working into not moving at all for hours is going to make your muscles feel stiff and sore. I understand that, especially in the morning, you have to run to work to be there at certain time, but if you can take 15 minutes after your workout to cool down and stretch, it is going to make you feel much better. Cool down is an important post workout routine as it decreases lactic acid build up in your muscles and therefore decreases muscle fatigue … Read More

What is Tabata Training?

Vasek Malecekhealth, instructionLeave a Comment

tabata graphs

All of you that went through our private introduction lessons have already done Tabata before. When you heard “We’ll do Tabata today” at the 6th lesson, you probably still didn’t know what was going to happen. And when your coach explained to you that you will work only 20 seconds and then you’ll rest for 10 seconds, and this will happen only 8 times and you’ll be done in 4 minutes, you probably didn’t expect that it’s going to be that bad. In this article I’d like to focus on Tabata training more closely. This high intensity training method was developed by Dr. Izumi Tabata and his team of scientists at National Institute of Health and Nutrition in Tokyo in 1990. Doctor Tabata and his team divided athletes into two groups and each group was given a 6-week training plan. One group followed a typical endurance program (higher volume and low intensity training) 5x per week. Second group trained only 1 hour per week, but they were doing a high intensity training (later on named Tabata training after its author). After 6 weeks, control group trained 1.800 minutes in total and “Tabata group” trained only 360 minutes. Even though the “Tabata group” spent … Read More

Why you should spend some one-on-one time with your coach

Joey Scafidiinstruction, UncategorizedLeave a Comment

meeting your coach

Personal training is for newbies, right? For people who have never cleaned or snatched before, right? You don’t need personal training. You have been doing this stuff for three years now. Right? Not so fast… Personal training isn’t just for people going through our fundamental program learning the movements for the first time. Even veterans can, and should, meet with their coach for one-on-one training once a month, every six weeks, or at the very least once every quarter. Think about it this way: The absolute best athletes in the world in every sport all have coaches, (where as amateur athletes often don’t). So get it out of your mind that you have been here for three years and no longer need a coach. As a MadLab member gym, one of the backbones of our business is the concept of having a coach for life! And we mean it! The intention was never to graduate you to group classes and never hang out again. The point is to keep the relationship going, for the sake of your ongoing, ever changing fitness. 5 Reasons WHY you should keep working with your coach   5. ARE YOU PLATEAU-ING? When you first start … Read More

Accessory exercises in CrossFit

Tomas Horakcrossfit tips, instructionLeave a Comment

As we all know, CrossFit is a workout routine that aims to develop general physical preparedness. However CrossFit is not just about workouts, it is also about developing strength, gymnastics, coordination and other skills. Many people try to improve their weightlifting and aerobic capacity, but they often forget about accessory exercises that have the same importance for overall development and progress as correct clean or snatch technique. This article is going to cover a few important, but many times ignored accessory exercises that people don’t like doing because they think that these exercises aren’t beneficial. Many times I hear claims like “I’m not going to do this, how is it going to help me in CrossFit?” In fact, accessory work can make you even better athlete and it of course will show in your performance in CrossFit workouts too. Accessory work helps mainly with development of back muscles and muscles in your midline. Majority of training programs for competitive CrossFitters includes these exercises and even a hobby CrossFitter should be doing them. So what accessory exercises should you be doing? L-sit L-sit is not a very popular exercise because it’s pretty difficult:). This exercise engages stabilizing muscles of your whole body. … Read More