CrossFit + Strongman = StrongFit!

Joey Scafidihealth, instructionLeave a Comment

strongfit

MY WEEKEND WITH JULIEN PINEAU AT THE STRONGFIT SEMINAR  Recently I had the pleasure of travelling to Arnold Schwarzenegger’s hometown of Graz, Austria. It was there at CrossFit Graz that I would be attending a 2 day seminar given by Julien Pineau, the man in charge of keeping CrossFit Invictus’ athletes injury free and ready for game day. To be honest, I didn’t know a lot about the seminar or Julien, for that matter, before I went. Julien’s been around the CrossFit scene for just about as long as anyone but he really came to the community’s attention after a podcast he did last year with the guys at Barbell Shrugged. The seminar was so highly recommended to me that I only briefly researched it before registering to go. When they told me that they want to go and take it again, I took that as a pretty good sign! I won’t try and go into detail about everything that was covered in the seminar but I would like to go over some of the main themes and how we’ll be applying them to our program in the future. CREATING TORQUE THROUGH ROTATION Very often in the gym, while setting … Read More

Dropping in to a CrossFit gym – 8 steps

Joey ScafidiCrossfit Committed, crossfit tipsLeave a Comment

crossfit affiliate drop-in etiquette

Summer is winding down but many of you are still travelling, seeing the world and visiting CrossFit gyms! Awesome! Last I checked there were more than 13,000 CrossFit gyms worldwide so, you’ve got many to choose from. If you’re like me, the first thing that I do when travelling to a new city is to check out the local CrossFit gyms in the area. As an owner I love visiting other gyms and seeing how they do things. Usually I’ll steal some cool coaching cues, a great warmup (our short shitty warmup) or just get a feel for things that I like or don’t like. As members visiting other gyms maybe you’ll get a new cue that gets you your first muscle up or just improves something that hasn’t been improved upon in a while. Hearing things said in a different way from another coach can sometimes be just the thing that you need to switch the light on between your ears and drive improvement. So, please, by all means, once you’ve finished your private training, fundamentals, on-ramp or whatever your gym calls it, get out there and visit as many gyms as you can! But…before you do here are … Read More

How to be better at CrossFit – right mindset and mental toughness

Dora Stenclovacrossfit tips, health, instructionLeave a Comment

In CrossFit we mostly measure athletic performance by how much one can lift or how fast one can do a workout. But there is not only hard training that can make you better at weightlifting or CrossFit. Your mind is a very powerful tool as well. In this article I’m going to cover how to get the best of yourselves by using your mind. The importance of having the right mindset Having the right mindset can help you at many aspects of life and it goes way beyond your performance at the gym. Every success starts with having the right mindset. I personally believe that anybody can have the right mindset. Often times I see people standing in front of a barbell and telling me that they can’t do it. And my reply is always the same – “if you tell yourself that you can’t get it, then you simply won’t get it”. It might seem harsh, but it’s, in most cases, true. If you want to finish a lift successfully, you must believe you can do it. Another thing that can help you is to try to visualize in your head how you perform the lift. Last action that is essential is to … Read More

Movement Mastery

Zuzka Zavodnahealth, instructionLeave a Comment

In CrossFit, we specialize in not specializing. That’s something every member of the gym learns at their first introductory class. We strive to balance the 10 general physical skills: cardiovascular / respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Coach Glassman, the founder of the CrossFit methodology, said in his article “What is fitness?”, that we should “practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” (This article is considered as the foundation of CrossFit, if you haven’t read it, you definitely should.) With CrossFit, we have a very powerful tool in our hands, with a lot of movements ranging from the most basic to extremely difficult. And just like with any other activity, we want to get to those fancy movements as fast as we can. Who likes doing air … Read More

Bodyweight exercises and progressions

Tomas HorakinstructionLeave a Comment

Bodyweight exercises and progression Pull-ups, push-ups, dips, ring dips, hand stand push-ups, all these exercises sound very familiar to anyone who has ever done CrossFit, or any physical activity for that matter. Not only these movements sound familiar, they are also one of the biggest weaknesses and a kryptonite for CrossFitters, who already know how to move decent weights over their heads, or they can squat 100%+ their bodyweight and deadlift twice of it. In CrossFit, one cannot be successful or proficient without mastering the basics, because when they show up in a WOD, they will always remind us, how important they are. This article is going to take a deeper look at the basic bodyweight movements, which could be divided into two major groups: pulling and pushing movements, and this article is also going to provide few tips how to get better at those exercises. Pushing movements: Pushing exercises are any exercises that push weight away from our body, or our body from the ground, rings, or bars. These exercises usually work the pectoral muscles (chest muscles, triceps, and shoulders). Pulling exercises: Pulling exercises are movements in which you are pulling the weight towards your body or your body … Read More

Aerobic capacity, what is it and why it matters to you

Ryan ODonnellinstructionLeave a Comment

On Ben Bergeron’s blog he explains his programming philosophy, and introduces the concept of a “three-headed monster.” What is a “three-headed monster?” It’s someone that excels in all three of the basic focuses in Crossfit (strength, skills, conditioning). This is the guy or gal who can squat out of the gym, hammer out 15 unbroken muscle ups and then handstand walk home. He or she can also smoke everyone on a mile run or a 2k row. This last aspect is what we’re going to look at today. So what in the world are we talking about here? OK boys and girls, without getting too scientific there are a few things you need to understand to make the most of this blog post. Most importantly you need to know that our bodies have three energy pathways, they are: The ATP-PCr pathway, the glycolytic pathway and the oxidative pathway. The first two pathways do not require oxygen and are therefore considered ANAEROBIC while the third does require oxygen and is considered AEROBIC. The basic purpose of each one of these pathways is the same: to break carbon and hydrogen bonds in order to release energy and then use that energy to … Read More

Workout contexts

Zuzka ZavodnainstructionLeave a Comment

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No matter how long you’ve been coming to the gym, every time you hear “Starting in 10 seconds!”, you feel nervous, the adrenaline starts flowing through your blood and your heart is pounding. Your daily workout is as much a physical effort as it is a mental one. That’s why it is important to have the right context going into class. You cannot attack every day as a competition day. What that would do to your fitness is a huge spike in the first 6-18 months that are eventually followed by a burnout or an injury. CrossFit methodology is supposed to be a lifetime fitness program. The movements we perform on a daily basis are hard and very technical, and they usually take a very long time to master. In fact, developing mastery of the basic skills takes a lifetime. Add intensity to it – doing workouts for time or for the maximum numbers of repetitions – and you will get a very powerful, but also very tough fitness program. Intensity without the foundation leads to undesired outcomes. It is very tempting to go hard and be on top of the leaderboard every day, but the true wisdom lies in … Read More

Snatch program

Joey Scafidiinstruction, newsLeave a Comment

olympic lifting technique

Our new strength cycle is all about the snatch and just like the previous cycles the format will remain the same. It will be 15 sessions over 6 weeks.   Last Monday, all of you that came to the gym found your max snatch, whether it was a power snatch or a full squat snatch. For some of you newer guys maybe you were going from the hang position. All versions are ok! While the goal is to eventually gain the mobility and technique required to do a full squat snatch, for some people that might happen over the course of this upcoming cycle and it might not.   The picture below is the time table for our snatch cycle. If you’re serious about improving your technique don’t miss snatch days!   15 sessions over 6 weeks is a great dose of volume to see some significant improvements in your technique and strength.   Typically the first few weeks will start out light. We’re developing the technique to be able to lift the heavier weights. Don’t let your ego win and start adding more weight before you’re ready! I’ve been guilty of this as well. You know your technique wasn’t … Read More

Ain’t nuttin’ but a peanut.

Joey ScafidiinstructionLeave a Comment

cfc logo

Since we’ve implemented the Wendler 5-3-1 system as our strength program, it’s become evident, really quickly, that that last set is the “oh shit” set. Five reps at 65%, no big deal.   75%?  hard but doable.   But max reps at 85, 90 and 95%?  If you push yourself  on that last set, as you should, then you’ll come away  feeling just as exhausted as when you finish any other workout, where you end up sprawled out on the floor wondering, what the hell just happened. How you mentally prepare for that last set will drastically effect how well you do. Even though we all may not strive to be as freakishly huge as Ronnie Coleman (we couldn’t even if we tried), that doesn’t mean that we can’t learn a thing or two from one of the giants of the bodybuilding scene. Namely, how to approach a heavy lift. If you’ve never seen the larger than life Ronnie lift some serious weight then check out the clip below to see how it’s done.  No, you really need to watch it.  I’ll wait. http://youtu.be/pM7uyP6cXgY As amusing as that was it’s more important to note what he doesn‘t do, than what he … Read More

Crossfit Hands: Badge of Honor or Mark of Neglect

MikehealthLeave a Comment

I could almost hear the collective groan as the third workout of the 2012 Crossfit Open workout was posted onto the Facebook page. Eighteen minutes of box jumps, push presses…and the dreaded toes-to-bar. All three have their own challenges, but for me personally it’s that final movement that is bad for a particular reason: ripping the skin from my hands. If the pictures above seem familiar, then you can relate to this post. Those are my hands after a particularly grueling workout. In addition to the pain (a “wearing-gloves-in-the-shower” type pain), it doesn’t look particularly appealing either. Moreover, if your job or social life outside of Crossfit requires the occasional handshake then it may be awkward to explain why you would “rather not” shake hands without launching into a justification of why suffering is more bearable than quitting. Some in the Crossfit world contend that blisters make you seem hardcore, and certainly credit must be given for working through the pain. But let’s face it: torn hands are an unnecessary inconvenience – and they may even keep you out of the gym if they’re bad enough. Prevention First and foremost if you’re new to the Crossfit scene and don’t yet … Read More