Frequently asked questions
How much does CrossFit cost?
Once you have completed the Foundations Course, you may begin to attend CrossFit Classes. All our members workout within the class environment. Each class will be taught by a CrossFit certified coach. See the WOD page for class workout examples. You may also continue to work in a one on one environment if you prefer. This is recommended for those athletes who are having a difficult time with our foundational movements.
What if I can't afford it?
Can girls do CrossFit?
- Cardio Queen Killer: I can’t tell you the numerous hours I’ve spent on stationary bikes, treadmills, and elliptical machines. You know what? They get you nowhere fast quite literally. Actually, the end destination most times for me was Frustration-ville. It’s a horrible place to be when you’re trying to make healthy changes. I’m not saying that cardio workouts and machines are entirely useless for women. However, I never saw the same level of effectiveness on a machine as I do with the cross-training ways of CrossFit.
- Lift-and Still Look Like a Girl: If you steer clear of weight lifting for fear of looking like a man, it’s time to come to the lifting light. Strength training CrossFit or not is not the only way bulk comes to be. In fact, to look like Ms. Olympia (or even half her mass) has almost more to do with super strict diet and dedication than the iron she’s pumping (although, that certainly helps). Weightlifting is awesome for your body even when you’re not doing it. Cardio burns calories for the time that you’re doing it; strength training, on the other hand, keeps the caloric blaze a burning even while you re at rest. The result is a toned body and only a bulky one if you decide to build it so.
- Everyone Is Welcome: Can’t do a pull-up, let alone a muscle up? Guess what, I can’t either but I’m working on it, and you will too. True story: In my very first class, which was a beginner class, we had to do jump rope spins as part of the warm-up. I was a mess, so much so, that my coach had me jump in place, and hold the rope ends in one hand and spin it to my side. Yeah. I COULD NOT JUMP A ROPE. I may have felt like an ass for that moment, but now I can do double-unders and all because the exercises were broken down into levels I could handle. As I became better, I was advanced to take on more skill. That’s called scaling, and it’s how CrossFit can turn even seniors into competitive athletes.
What is a WOD?
Some insight and thoughts on sets and reps:
- The WOD descriptions are very literal; don’t read into them. If it says squats it means bodyweight (aka air squats) no added weight, unless it says back squats or front squats.
- A rep or repetition is one iteration of a movement. One bench press, one squat. A œset is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it’s a timed WOD, you want to rest less.
- Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a set of one aka a single. This few reps indicates maximal load, and indicates longer rest times.
- Back to literal: if the WOD says 21-15-9 reps of bench and pull-ups in rounds (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second 9 of the first, 9 of the second.
- Most likely you will be breaking the 21s and 15s (and maybe the 9s) into subsets, aka breakdowns. This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.
Will I, can I, get big doing CrossFit?
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