FAQ

What is CrossFit?

CrossFit, in a nutshell, is constantly varied, functional movements executed at high intensity. What this means is, we take natural human movements, stuff we’re all designed to do, mix it up into new and exciting workouts every day, and we work as hard as we can.

What is a W.O.D.?

W.O.D. stands for Work Out of the Day.

What is T.O.D.?

T.O.D. stands for Topic of the Day

What is a functional movement?

A functional movement, for our purposes can be one of two things. Either something we actually do in our day to day lives. For example, deadlift (pick up something heavy off the ground). Squat (get ourselves up off the ground) Or something that builds a functional capacity, even if it isn’t something we do in our day to day lives. For example, a snatch (taking a weight from the floor all the way overhead in one move) or a thruster (front squat to push press). Not things you’ll see in your everyday life, but in terms of improving the 10 General Physical Skills they afford us the ability to do so.

What are the 10 General Physical Skills?

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system.

Power and speed are adaptations of both training AND practice.

1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity
What is intensity?

What intensity IS NOT: Heart rate, perceived effort, sweating, grunting, swearing, slamming weights etc.…

What intensity IS: power output. Simply put it is doing more work in less time or maximizing efficiency and minimizing effort.  That is why all our workouts are timed and recorded, so we can measure our efforts and track our progress.

CrossFit looks hard, what if I can’t do all those movements?

It is hard, and completely scalable.  CrossFit was designed for both the Elite Athlete and the 70 yr. old woman. We just scale the load and intensity of the work out for your individual needs.   And that’s the reason we like it because everyone can do it and be challenged no matter the level of their fitness.  This means we will always improve.  The coaches are here to ensure you are striking the right balance between safety and/or proper form, efficiency and intensity.

Where are all the machines?

We don’t use machines. Using machines that force you into unnatural movement patterns designed to artificially isolate muscles and put unacceptable levels of awkward force on joints, does not maximize your body’s efficieny or maximize it’s output.  We prefer instead to use our bodies as they are designed. We use Multi-joint movements across all planes using the major muscle groups.

What is expected of me when joining the CrossFit ?

• Check your ego at the door. Encourage everybody and embrace your weaknesses and you will be just fine.  We are Forging Elite Fitness Not Attitude!
• Attend our ‘Fundamentals Course’ to establish your baseline.
• Eat for performance, Eat a paleo (anti-inflammatory) diet. And don’t expect results without it.  Need help?  We can scale your diet along with your CrossFit work outs.
• Workout 3-5 times a week.
• The magic is in the movement. Be sure to hit the position with grace and precision before loading it full of bumper plates.
• Listen to your coach !
• Be friendly! Become part of the CrossFit Fitness Community.