What is CrossFit? In a nutshell, the BEST strength and conditioning program available scalable to anyone’s fitness level, age, and ability. Utilizing bodyweight exercises like squat, push-ups, pull-ups, running, rowing, and jumping; basic gymnastics like ring work and handstands; weightlifting like front squat, deadlift, press, and clean; kettlebells, dumbbells, barbells, tires, and more.
Why does CrossFit work? CrossFit works because our brand of fitness is broad and inclusive. We refuse to specialize! There are 10 General Physical Skills we promote at CrossFit. They are:
- Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
- Stamina – The ability of body systems to process, deliver, store, and utilize energy.
- Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
- Flexibility – the ability to maximize the range of motion at a given joint.
- Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
- Speed – The ability to minimize the time cycle of a repeated movement.
- Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
- Agility – The ability to minimize transition time from one movement pattern to another.
- Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
- Accuracy – The ability to control movement in a given direction or at a given intensity.
Because of the focus on each of these skills, our athletes see significant improvements in their body composition, work capacity, health markers (BP, Cholesterol, etc.), and their ability to perform tasks in sport and their daily lives.
What makes CrossFit different from a ‘regular’ gym? We have been sold a bill of goods as to what exercise is. Exercise is running, jumping, climbing, pushing, pulling, lifting, pressing, throwing, catching, squatting, and carrying. Exercise should be performed in the real world with bodyweight and barbells not machines.
If you want to see the product of real and intense exercise, go to a track meet, a gymnastics competition, an amateur wrestling match or a CrossFit gym. The fitness industry makes money by selling products that promise to make exercise easy. If it doesn’t feel like work, it probably isn’t.
Why are the workouts done in groups? CrossFit functions best in a community atmosphere. We are all seeking the same goal: improved health and fitness. We have found that harnessing the natural camaraderie, competition, and fun of a group can yield an intensity that cannot be matched by other means. Each person is there to encourage and support the other before, during, and after the workout.
Is CrossFit right for me? Anyone can excel at CrossFit. You won’t have to lift weights beyond your level or perform movements beyond your skill set. We pride ourselves on working with individuals of all different types and ability levels and making them better.
Anyone can do CrossFit but honestly not everyone likes it. The workouts are short but intense – some people are not ready to make a commitment to working hard enough to get the results that they want. Others don’t know how to work out really hard and are not open to really trying. It’s our belief and practice that hard work yields great results. We are living proof that it works. Your fitness level is irrelevant, your willpower – that’s what matters.
Check out the video link below.
Do I need to get in shape before starting CrossFit? No! You don’t need to do P90X, spin classes, Pilates, or anything else. You are starting CrossFit to get in shape and work on your fitness.
I am very overweight, should I lose weight first? It’s up to you. But why wait any longer? Just come in and get started. Learn from us the correct way to lose weight and start exercising.
I’m a stay at home mom, can I CrossFit? Yes. You will find yourself stronger, more confident, and more energetic within the first few training sessions. You won’t put on any bulk, will noticeably trim down, and your muscles will get a lot more attractive (usually people call that word “tone” yet we strive to stay away from that word.
I have a bad shoulder or bad knees, can I do this? Yes. All workouts will be scaled to your fitness level and limitations. Unless you were in an accident, those injuries resulted from a weakness from some place else. We will strengthen that weak area and you will move forward. If you were in an accident or had surgery: we will rehab you and make you better than before. We will work around the injury and build you up slowly but surely.
Check out this video: I was told I couldn’t
I am a senior, will this be too hard? First, congratulations for recognizing that you need to train. Keeping your independence as you age should be your priority so that you can enjoy life on your own terms. Maybe getting your amount of meds lowered is your goal.
There is no such thing as too young or too old. The programming is scaled to you. You need to learn and practice all the foundation movements at your pace. Not too easy but not out of reach either. You should progress forward just like anybody else, maybe at a different rate, but still always forward.
I’m afraid that I’ll get “bulky”. Dear Women Everywhere: unless you have testicles, lifting weights will not make you bulky any more than it will make you grow a beard. In fact, lifting weights will make you beautiful. Your strength and confidence will arouse onlookers of both sexes, and your butt will be a shining beacon of hope to women who have not yet seen the light. And if anyone messes with you, you can break them. So lift!
- Women often express the concern that lifting weights or exercising at high intensities will make them bulky or masculine. Masculine characteristics are caused by androgenic hormones. Women are women and men are men.
- People do not accidentally look like bodybuilders. Bodybuilders spend many years training in a very specific manner in order to achieve a very specific adaptation. Bodybuilders that you see in magazines are taking large amounts of steroids. It’s not an accident that they look the way they do.
- Bulk is caused in large part by diet. The FDA food pyramid recommends the macro-nutrients in the same ratios that farmers feed livestock in order to bulk them up for slaughter.
- Women need strength training. Strength training increases bone density, improves the integrity of connective tissue, improves the ability of muscles to forcefully contract, and raises their basal metabolism.
- Women need high intensity exercise. High intensity exercise improves the efficiency of the circulatory and respiratory systems, burns fat, improves muscular strength, relieves stress, develops mental toughness, and increases the number of mitochondria in the cells. An increase in the number of mitochondria is inversely correlated to the likelihood of developing type II diabetes.
- Strength training and high intensity exercise makes women stronger and more capable. The idea of a fragile sedentary woman is a recent development. Throughout most of history women had to be strong and capable in order to survive. Weak men may be threatened by physically capable women.
- Check this link in case you are still not convinced.
- This is a great article on “bulkiness and CrossFit”. Courtesy of CrossFit FMS
I am not competitive, will I like this? That depends on many factors. Not everyone in here competes with others. Some are just trying to do their best and some are just trying to finish the workout. You will always be challenged, but you will always have fun. You will never be bored, that’s for sure.
I want to put on muscle, should I do this? Yes, if you are interested in gaining real functional muscles. I f you are looking for freaky bodybuilding muscles, they are usually found in an injection needle. If you seriously want to put on muscle, you need to exercise all the muscle groups at varying intensities, reps, and loads. You also need to feed growing muscles the right way. We’ll tell you how. All drug-free.
Will I get a “six pack”? With diligent hard work and proper eating – yes. The coaches will not only help you with training, but we’ll also set you on the right path in your battle with the fork and knife. The Paleo diet is our diet of choice.
- Paleo in a nutshell: eat lots of real meat (includes poultry, fish, eggs, and seafood), and add in healthy fats like avocados, olive oil, and nuts/seeds. Add any veggies except potato and corn. Add some fruit (if you want) after your workout. That’s it.
- Want less strict? Add some dairy.
- No wheat, corn, rice, oats, beans. No junk. No sugar.
Do you offer nutritional guidance? Yes! Whether it’s for fat loss, muscle gain, performance enhancement, or just getting healthy… we will ensure that you know what to do. Doing it is up to you. There is no additional charge for learning about healthy eating. Some people can take it and run with it, with little assistance from us. We are ready to answer your questions at any time. Need more assistance? We can help with that too.
We are not certified nutrition “experts”. We base our knowledge on sound science and research, and the many results of our members. We believe in doing what works, the proof is in the pudding!!
How soon will I see results? Most of our clients see significant results after 2-3 weeks. By ‘results’ we mean you will feel stronger, look better, and feel better about yourself. Expect some muscle soreness, this is normal and means the program is working! You WILL get results, as long as you give your best each and every time you come in. Some days your best will feel like 110% and some days it’ll feel like 50%, just give us your best every time.
The workouts look really difficult, can I do it? Yes. All the workouts can be modified to fit your level of fitness.
Let’s take “Angie” for example:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time. There are very few individuals who can do it on their very first day or first few months.
So it can become:
50 Jumping Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
For time. Still too hard and you can’t jump because you have knee pain?
Let’s scale it even more:
25 Ring Rows
25 Incline Push-ups
25 Sit-ups
25 Squats (limited range of motion)
For time.
The goal is to improve fitness and quality of life. Everyone gets a workout that fits their needs/abilities. Simple and beautiful!
What if I don’t know how to do the exercises? Before you begin taking CrossFit classes, we will sign you up for the Foundations program. This course is mandatory for all those new to CrossFit. The curriculum is designed to introduce you to the 9 basic movements in CrossFit, as well as some additional exercises used in the workouts.
I want to try CrossFit, but ____________ <—–insert excuse here
There is no perfect time to start. We are all busy and it’s very, very easy to find a reason to do something later. We are not immune to the procrastination trap either so we know sometimes people need a little nudge. If you wait for the perfect time, you will never do it. Schedule your first workout today.
