What is WOD?
The WOD stands for workout of the day
What types of movements/exercises will i be doing?
You will first be learning the nine foundational functional movements. Then you will learn how to perform bodyweight exercise and weight training. We use kettle bells, barbells, bumpers, gymnastic movements, Olympic lifts, bands, medicine balls, rings, rowers, and more.
What is the Class Structure like?
Classes are approximately 1 hour. The first 15-20 minutes are dedicated to warm-up time and mobility work. We then go over the WOD, cover movements, and help you scale (if needed). Finally the group WOD is performed (this lasts between 5-25 minutes depending on the WOD). The remainder of the time is left for cool-down or skill work.
How often should i CrossFit?
We program WODs Monday-Friday. That doesn't mean you need to work-out 5 days per week! For newcomers, we recommend two days on, one day off. Once you are acclimated to the training we encourage three days on followed by one day off.
How long will it take to see results?
That really depends on how hard YOU are willing to work. Someone that is dedicated and wants results instantly can achieve it fast. if you are willing to change your nutrition and start exercising immediately, then you could achieve results in a few weeks. The average person can start to see physical changes in 4 weeks. Members often get other changes much quicker. They experience more energy throughout the day, better sleep, better focus, and less stress after just a few sessions.
Do i have to be in shape before i can start CrossFit?
No. It will actually be more beneficial if you start CrossFit without any knowledge of how to exercise. You get to learn the important fundamentals right off the bat. This will allow you to develop a great base. Exercising without coaching can lead to improper form, muscular imbalances, and higher risk for injury.
I can't do CrossFit because i have back problems and/or knee problems.
Many people hurt or tweak their lower backs, knees, shoulders, etc. and are afraid to exercise those areas. The problem with avoiding those previously hurt areas forever is that they never get strengthened. This is a disaster waiting to happen. You create muscular imbalances by training other areas of your body and avoiding the problem area. You become stronger everywhere else but at the same time that problem area gets weaker in comparison. This actually increases your chance for that area to be re-injured.
CrossFit can actually be used as rehab for injuries. Many people come to us, unable to Squat (get yourself up from a seated position), Deadlift (picking up your groceries), Press (putting something on a shelf). CrossFit teaches you how to move properly and exercise with correct mechanics, which in turn helps you regain functional capacity.
If you cannot Squat, Deadlift, Press, you may need to start considering if independent living is safe for you.
courtesy of CrossFit