CrossFit FAQ's

CrossFit can be explained in many different ways. When asked "what is CrossFit?", most respond with "It's a kick ass workout!" and the explanation usually ends there. This answer is very true but there are other pieces that have been left out during this discussion period. Let us explain what CrossFit is in our Frequently Asked Questions forum to clear the air.

1. What is CrossFit and what types of exercises will I encounter?

- CrossFit is a program that takes multiple aspects of various sports and combines them into one unified program. The premise of these movements is that they are safe to perform when executed properly and modifiable for everyones needs. No bulky machinery is needed because these movements are functional and can be applied to every day life. Our secret is combining three different modalities of basic gymnastics and calisthenics, weightlifting and monostructual exercises, such as running, rowing, biking or swimming into a high intensity circuit. With these movements added together there are an infinite number of ways to combine them.

2. How do I get started? Can I begin class without any experience?

- Before we allow members to join our group classes, we require going through our onramp program to familiarize you of movement. This is a dedicated class time to learning the fundamental movements and introduce some of CrossFit's benchmark workouts. It is a non-intimidating class as all the participants are beginners just like you! Utilize these classes to absorb as much knowledge as possible to fully get the benefit of safe training. If the classes are not your style - no worries. We also offer 1-on-1 training to get all eyes on you! Small groups of 2:1, 3:1, max of 4:1 are encouraged to help lower costs for personal training hourly rates.

3. I don't think I understand the movements enough to jump right in. What's my best approach to continue education after the onramp class?

- CrossFit is a community where, in open forum, people share their experiences and knowledge. It is a cliche statement but its not only about breaking a sweat inside the gym but a mental sweat at home. It's important that we continuously educate ourselves on CrossFit.com, in the movements section for exercises and demos and the CrossFit Journal. The more knowledge we have as individuals, the better our performance will be when applied back into the gym. Don't be afraid to read or watch video on sport specifics because you may encounter some of these movements in the gym.

4. I've seen what people do in CrossFit and I need to go to the gym first before I get started.

- STOP! This is a terrible myth and an express lane to discouragement. The reality is that nothing, not even top tier athletes, will ever be prepared for CrossFit. Treat it like learning a sport or trying something new. You just have to dive in head first and trust that our staff wants to help you succeed! Though the loud music and crashing of weights may make you hesitant but just know that all of our workouts are scaleable for anyone and everyone regardless of age, health or background.

5. I have injuries that may prevent me from certain movements. Am I allowed to still participate?

- As previously stated, all workouts are scaleable for anyone and everyone regardless of age, health or background. Meaning that even if standing up and sitting down in a chair is your limit, then that's where we start. This program is YOURS and even though we operate in group classes, we encourage everyone to treat it as if you have your own personal trainer!

6. (For the ladies) I don't want to do this because I am going to get too bulky!!

- For the record, we are not body builders and size, shape and symmetry of the muscular groups are not our main focus. If you want that type of training we recommend 24 Hour Fitness; It's right next door. CrossFit is solely performance driven. We are more concerned on the amount of work completed in a workout than who has the biggest biceps. Your body will adapt to the style of training that you will put it through. For example, people who only lift heavy weights usually have a similar bulky look just as those who only do yoga are usually lean and lengthy. CrossFit depicts that every person has different genetics so play that card. We've seen smaller people out lift and out perform bigger people simply because of good training habits. However, we've seen genetics play to an athletes benefit picking up exercises more quickly. Love your body for how it is and work hard for the best results possible. Remember, this is YOUR program and body so train it to your satisfaction.

7. I'm an athlete currently in an active sport. Can I still CrossFit while in season?

- Of course you can! The only difference is we may modify your training depending on your future events or direct Coach's orders. Our staff has a distinct understanding of the CrossFit program and are fully aware of its potency. With a little of your cooperation and forewarning of any future events, we will fully modify your training to your needs. We will still strengthen any areas that need attention while preserving those that are dedicated to your sport.


8. Should I start a diet before I sign up?

- Starting a diet is not a necessity when starting CrossFit. It will, however, help you in the long haul by rapidly increasing your health and fitness, only using safe eating habits. It's important to be as religious of our food consumption as it is to be diligent of time spent in the gym. CrossFit offers help in the kitchen by educating us with different eating habits to impact health. The two methods we like most are the Zone Diet and the other is the Paleolithic Diet. Between them, there is enough information to take us from sickness to health quicker than any spam email's secret to losing weight. On a side note, CrossFit 949 will also educate on several other nutrition plans that have proven results and fine tune and/or combine both the Paleo/Zone for optimal results.


9. I want to train for the CrossFit Games. Is there anything specific that I can work on?

- Let me begin this discussion by saying that the CrossFit Games is not CrossFit proper. The games are a way for people to express their competitive side and truly see, in a controlled and supervised environment, who is the fittest person on Earth! Now having said that, if you are interested in one day competing for the games we can modify your program for your needs to succeed. Avoiding the daily WOD and rearranging our programming to what you want may not be the best answer. According to your level of fitness we may or may not adjust the daily WOD for you. If you really want to succeed, see one of our coaches about working skill and strength before or after workouts to specifically target any weakness in training.

10. What the heck is a WOD?

- A WOD or Workout of the Day is our design to presenting the current days exercise for group classes. A WOD usually consists of an infinite combination of the three modalities explained earlier from FAQ #1. Time or task priorities of those three modalities change daily and the principle thought of this is to never fall into routine. You can find the Workout of the Day under the tab labeled "Workout of the Day" on the top navigation bar of your screen.


11. Is this a cult, or something? 

No, CrossFit is not a cult; It's a family. Never mind the silly gestures of making fun of our tall socks, neon shirts and tattoos. We are just normal people all coming together to enjoy the benefits of health and camaraderie while getting a kick ass workout. In the gym you will have daily intereactions with members from all different walks of life but it's important to know the community outside of the box, as well. The family aspect of CrossFit is the heart and soul of the program and the binding glue that holds our community together. Embrace it for you never know what friends or acquaintances you will wind up meeting!