Q. What if I am really out of shape or have bad (insert body part here)?
No problem. CrossFit is for everyone and we have an array of means to scale each workout and exercise. We won’t make you do the weight that is Rx (prescribed), but one that is challenging yet you are still capable of doing. The same applies for the body weight exercises, there are many ways to scale and amend each exercise. Don’t worry, we don’t want you to get hurt either.
Q. Is this really for me?
Absolutely! Your needs for physical fitness vary from an Olympic athlete merely by degree, not kind. The more fit you are, the better off you are going to be later in life. CrossFit helps you look and feel great for now and for the future.
Q. I am not interested in becoming an elite athlete, I just want to lose some weight and tone up.
Perfect. One of the coolest things about CrossFit is that we can have the 16 year old hockey player in the same class doing the same workout as the 65 year old retiree and both of their needs will be met.
Q. How long is each class session?
You will be in and out of your class in an hour. A class typically consists of a warm-up, a technical portion, and the WOD (Workout of the Day). A WOD can take from 4 minutes to 25-30 minutes. It is rare that an actual WOD will take longer than 30 minutes to complete. Think about it: you can get a full body, highly effective and efficient workout in as little as 4 minutes! Don’t believe it? Come give it a try!
Q. What type of equipment will we be using?
Olympic barbells, boxes, rings, medicine balls, dumbbells, kettle bells, PVC pipe, jump ropes, and rowing machines. At CrossFit we don’t use machines, we make them. 
Q. What about the cardio?
CrossFit workouts are designed to enhance both your anaerobic and aerobic systems. Research has shown that working anaerobically will decrease body fat, increase muscle mass (next time you are at a track meet have a look at the difference in body types between the sprinters and the long distance runners!) as well as improve your oxidative system (commonly known as ‘cardio’). We have many marathon runners that train at our box and since starting CrossFit have improved their running times dramatically.
For more information there is a great article in the CrossFit Journal on this very topic.
Q. Can I get bulky doing CrossFit (women)?
A lot of women fear that lifting heavy weights will make them suddenly wake up and look like this. Don’t worry, big, bulky, and manly looking requires an extreme diet, a great deal more heavy lifting than we do at CrossFit, and in a lot of cases, steroids. Women do not carry the same testosterone levels that men do which makes packing on the bulk a difficult process if done naturally.
Be careful though, it is quite possible you could end up looking like this.
Q. Can I get bulky doing CrossFit (men)?
If you train the WODs hard eat right, and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the Crossfit protocol. CrossFit is not a bodybuilding program, however, it is designed to improve your overall fitness levels in 10 categories which are:
- Cardiovascular/Respiratory Endurance
- Stamina
- Strength
- Flexibility
- Power
- Speed
- Coordination
- Agility
- Balance
- Accuracy
I don’t think too many guys would be terribly disappointed in looking like this would they?
Q. What do I need to wear?
Whatever is comfortable for you to move and sweat in!
Q. What does 21-15-9 mean?
If you have a workout that is written as:
21-15-9
Pull ups
Thrusters
It means that you will be swearing at me quietly the entire time you are completing the workout do 21 pull ups then 21 thrusters. 15 pull ups then 15 thrusters, 9 pull ups and then 9 thrusters.
If you have any more questions or concerns give us a call or drop me an email and I will be happy to help.
