What exactly is CrossFit?
CrossFit is a fitness program that will change your life. By it’s definition, it uses “constantly varied, functional movement performed at a relative high intensity”. As a truly functional program, the difficulty level of our daily workouts is designed to be increased or decreased, depending upon the individual. This makes them doable by anyone.
Daily workouts could include things such as core conditioning, rowing, sprinting, gymnastics, lifting, etc. And all our workouts are designed to improve overall flexibility, strength, speed, endurance, and agility.
I’m not in very good shape… can I do CrossFit?
The very first thing you will discover is that CrossFit does not discriminate. Whether you are young at heart, or have just completed your 50th marathon, or are recovering from injury or healing a broken heart, whether walking the dog is the only exercise you’ve had in years, or you’re someone training for the Iditarod…We will help you achieve your fitness goals.
One of the things that makes CrossFit so unique is our community of people from literally every walk of life: stay-at-home parents, elite athletes, students, CEOs, members of the armed services, firefighters, you name it. CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day are designed for anyone to do them.
What will my first time in your gym be like?
Your first time in, we want you to feel comfortable. One of our awesome coaches will give you a tour of the facilities, we’ll sit down with you and walk through your goals, we’ll do a quick fitness assessment with you, and we’ll walk through what you can expect.
What are classes like at Crusher CrossFit?
The class generally consists of the following:
- An introduction where you’ll hear the day’s announcements and get to know your instructor and fellow classmates as well as a preview of the WOD including scaling levels and options.
- A warm up to prime your muscles and joints for movement
- A Strength/Skill/practice portion, where you’ll practice a specific movement in order to increase strength and/or improve form including demonstration, instruction, and personalized coaching/scaling information.
- A work out of the day (WOD) portion this is the focus of CrossFit including demonstration, instruction, and help with scaling.
- A mobility/cool down portion to stretch your muscles, decrease recovery time and improve flexibility
- Our goal is to increase your work capacity while preventing injury and improving flexibility. We also include educational components to help you become a more knowledgeable athlete.
What do I need to wear and bring with me to class or my free trial?
Wear comfortable workout clothes and sneakers (please bring clean ones). Bring a water bottle. As you progress through classes, you may choose to bring additional items, but that’s all you need to start out.
Why do you talk so much about form and technique?
When you come to Crusher the goal for most people is not to be better at CrossFit. It is to be better at everything else you do in life. That is why we focus on functional movements. These are movements that we all do every day in real life. Standing and sitting, picking up groceries, bailing hay, working on our computers, holding children/grandchildren, etc. The work we do in the gym is not just to perfect your form on a deadlift, pull up, push press, jumping rope, etc. it is to improve your form and ability to do all those other things in real life. The gym is our lab for performing these movements over-exaggerated and controlled so that when we need to or want to perform them in real life it is second nature and we can do what we want when we want for as long as we want.
What are advantages to CrossFit methodology?
A: Save Time: Don’t spend hours of your precious time at the gym. Warm up, work on form and technique, work out, cool down all in about one hour. Get in, sweat, get out.
Results: All CrossFit WODS are timed or measured. We measure our progress objectively – am I faster today? Leaner? Stronger? better? – instead of just going until we feel like we’ve put in enough time.
Certified Coaching: You’ll have a CrossFit certified coach supporting, correcting and encouraging you each class.
Diversify your workout: Bored of the same routine? CrossFit workouts are rarely the same. Each one has its own challenges, rewards, and fun.
I have an injury can I still workout?
How we approach injuries is through a learning process between you and us. CrossFit is not only a general physical preparedness program, it is also rehabilitative in that it takes the body through a full range of motion about the joints. Proper movement stimulates healing by generating blood flow to the affected areas. We have seen and coached improvement in conditions such as chronic injuries in the soft tissue or joints. We want to know the when and what of the injury. From there we can attack the “how to heal”. We have two options for this. We can explain to you our methods and help you scale the WOD’s appropriately while remaining with the group, or we can arrange personal training session to get you on the healing path.
Is CrossFit dangerous?
At Crusher CrossFit, our classes are programmed specifically to ensure that you’re safe and having fun the entire time. Our coaches preach safety and technique above all else, and they will work with you to ensure you only do what you demonstrate the capability of doing while increasing your strength and intensity. Studies have shown it to have a far lower injury rate than amateurs running as a regular fitness routine. Any physical activity comes with some risk, but our coaches work very hard to ensure that we are reducing that risk as much as possible while getting you in the best shape of your life. The key is listening to the coaches and progressing at the rate they instruct you.
Do you have child care?
No, but we have a gated kids area, with chairs and a table for the kids who can entertain themselves for the duration of the class. You will be able to see them the entire time you workout. You are responsible for your children while at the gym. They are not allowed on the workout floor during class.
Why is your gym more expensive than other gyms?
We know you may have a lot of choices on where to workout. What’s best… A treadmill at home? The gym down the street that is $15/month? A CrossFit membership? We’d actually encourage you to ask a different question. What are your goals? Personalized attention? Trained, professional coaches? Accountability? Working out with a group of like-minded people who cheer on your success? If the answer to any of the above is “yes”, then we’d encourage you to check us out.
How often do you recommend I come to the gym?
If you’re just starting up, we recommend coming three days/week for your first couple weeks, then build to four, then five. Once you’re up to five days per week, we recommend building in two recovery days per week.
I heard that CrossFitter’s use their own language, can you help me with the terms?
Sure! This is a great link that will help get you started – http://greatist.com/fitness/ultimate-guide-crossfit-lingo. Word of caution: No need to be intimidated by this… ☺ We’ll walk you through it all!
Will I get too big and bulky?
Different CrossFitters will have different goals. Our coaches will always keep that in mind as they train and coach you. In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: Pick up very heavy weight on a very frequent basis. Two: eat an extremely high caloric diet of the right foods. These are two things that CrossFit does not focus on because they are specialty areas and CrossFit is a broad, general, and inclusive program. If your goals are to gain lean muscle and lose fat CrossFit is the best way to accomplish that goal. The reason why CrossFit frequently focuses on lifting weights is that muscle is much more efficient at burning calories than fat. Doing this properly is what is missing from many peoples workouts. If your goals are to increase weight and lean muscle mass, CrossFit can help you to focus on those goals also.
What’s your drop-in policy?
We love having visitors from other boxes come “throw down” with us!
If you are just passing through, we charge a drop in fee of $20 per day or offer a week-long pass for $50.
Sign up for a single drop in here or a week-long pass here. This way the waivers and payment are taken care of and when you get to the box we can show you around, get to know you and get started with class. You can find our class schedule Here. We look forward to seeing you at the box.
You may find that we do things a little differently than your “box back home.” We hope that you enjoy the change in scenery, clientele, maybe even music. If anything makes you uncomfortable, however, please don’t hesitate to let us know.
What if I'm still not sure?
If you have read this far, you are at least curious. Sign up for a free class. Come on in and check us out. Meet the coaches. Talk with other athletes. See what we do first hand.
JOIN OUR COMMUNITY!
Schedule your free intro now!