15-07-2019 Cecily Sadowski

Barbell Education and Etiquette

We've seen a lot of people confused about the different types of Eleiko barbells we have in UnScared and the rules of etiquette that surround them, so here's a post to remedy that! In this quick article, we'll discuss the different types of barbells for different lifts. If you're training at UnScared, just remember to be respectful of the equipment, use clips and ask your coach if you're unsure about anything!

11-06-2019 Jeremy Regensburg

The best exercises you're not doing

CrossFit is presented as a 'complete' sport, but whether this is true in practice depends on the programming of your box. What are things that are important for injury prevention, performance and physical resilience in daily life that are less prevalent in typical CrossFit workouts? 

14-05-2019 Channah Brandsema

Three common errors CrossFitters make in their running technique (and how to fix them)

Running is one of the most common endurance modalities used in CrossFit. When programmed in a WOD running distance is mostly short, usually around 400 meters, combined with other movements and performed under fatigue for several rounds. The main difference between running and other CrossFit movements is the amount of repetitions. If we consider every step as a repetition, running just 400 meters can easily meaning doing more than 300 repetitions of the same movement of constantly braking and accelerating.

10-04-2019 Willem Hilberdink

Intensity Without Injury

"Constantly varied, functional movements, executed at high intensity," is the long-standing creed of CrossFit. The key to the success in CrossFit is intensity. When the intensity is too high or is applied in the wrong way, it often and unfortunately also means injury. In this article, I attempt to provide a solution for the issue of intensity in CrossFit and use an important concept from the StrongFit training philosophy to help provide a guideline for every coach, which they can use to apply 100% intensity safely even to the most inexperienced athletes, without worrying about the risk of injury.

19-07-2018 Jeremy Regensburg

Voeding voor CrossFit: Game day!

Op wedstrijddagen, in het bijzonder met meerdere workouts op één dag, wordt je voedingsbehoefte voor optimale performance iets anders dan op een normale dag. Wat kun je nu het beste eten om je performance te optimaliseren wanneer het er echt toe doet?

04-05-2018 Willem Hilberdink

Values and Philosophy for Coaches - Part III: Build Your Own Values

In the previous two parts, we talked about coaching values and training philosophy. We will get more practical in this last part of the series, illustrating how your values and philosophy can take your coaching to the next level. You do not necessarily need to be a good athlete to be a great coach, but you do need to be a good educator, in terms that you need to be able to get your intentions and methods across to your athletes. Being a good educator is not just limited to didactic skills, it also includes your willingness to transfer knowledge; your willingness to put in the effort to make your athletes understand your motivations behind what you make them do on a weekly - or sometimes daily - basis. So, where do you start? 

16-03-2018 Willem Hilberdink

Values and Philosophy for Coaches - Part II: Training Philosophy

The second part of this three part series discusses the framework of - and need for - a training philosophy for a CrossFit box. In my previous blogpost in this series I described coaching values, their goals and practical application. I outlined how core values play an important role in how we act as coaches in relationship to our community and athletes. So, what's the difference between coaching values and a training philosophy?

28-02-2018 Willem Hilberdink

Values and Philosophy for Coaches - Part I: Core Values

What sets a great coach apart from a good coach? After taking way too long finishing a Philosophy degree followed up with three years of leading a growing team of coaches being Head Coach at UnScared, it became clear to me. If I’m unaware of my own core values, there is no real meaning to - or philosophy behind - the words that I use when coaching, I’m simply just another person telling another person to work out. Every great coach has a set of coaching values and a training philosophy as a fundament for their coaching style and the physical workout they expose their athletes to.

08-01-2018 Mirwais Mehrab

NEW YEAR’S RESOLUTIONS: Do they work? How do I keep them?

The start of the new year is the remarkable moment that millions of people undertake an effort in setting new goals, also known as ‘New Year’s resolutions’. This also means a lot of people will make new fitness goals. Therefore I’ve reviewed the scientific literature to investigate resolutions and its effectiveness, and also predictors of success. 

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