Here are some ‘Frequently Asked Questions’ and their answers. If you have a question that is not answered here, please feel free to Contact Us!
1. Do I need to be in shape before starting CrossFit?
In short, no. Because every workout can be scaled for each individual’s fitness level, anyone can join in on the fun! We regularly have people that have literally never worked out a day in their life right next to a person who has worked out their whole life – and they are doing the exact same thing, just scaled appropriately to their respective fitness levels. The only requirements are that you have a positive attitude, a willingness to work hard, to learn new things, and have the desire and passion to let us help you reach your fitness goals. You will succeed and see great results. We want to coach anyone desiring to get into the best shape of their lives.
2. I’ve heard that CrossFit causes injuries, what’s the deal with that?
CrossFit, as performed in our facility, is very safe due to our three basic concepts of mechanics, consistency, and intensity. You must learn to do the movements safely and consistently before we account for varying intensity. Furthermore, you are always under the watchful eye of one of our coaches every time you step foot in the box. With all that said, we’d be ignorant to say that you can’t ever get hurt here. We don’t train to purposely hurt ourselves, but sometimes it happens; injuries are just a part of life. Truth be told though, you’re more likely to get hurt slamming your finger in a car door than you are coming in here.
3. What should I expect if I train with you?
Training at CrossFit 2311 will produce results. We realize how busy everyone’s lives can be and know there are other places to train, so we’re not out to waste your time. Because you are committed to us for that session, we will give you the utmost professionalism and coaching, motivate you to reach your physical potential, foster team building, camaraderie, and ensure you have fun while doing it! If you are not interested in learning new things, getting in the best shape of your life, meeting new friends, working hard, and sweating, then CrossFit 2311 might not be for you.
4. How quick can I expect to see results?
It is impossible to predict exact rates at which individuals may progress. Everyone progresses at different speeds and in different ways as the body make-up has the ultimate control. Progression depends first and foremost on commitment to us and consistency in the training session, but also on gender, age, health histories, genetics, nutrition, sleep habits, life stress, work and school. I know, I know, you’re just looking for a concrete answer. Honestly, we’ve found that about the 4-month mark is the place where most people start to really see marked results. The reason is two-fold: one, the movements we do in here are fairly high skilled and take a good amount of time to master. Two, it takes time to ingrain good workout AND nutritional habits into your daily life.
5. What about Nutrition?
Without proper nutrition your body will not be able to withstand the workouts or activities of daily living. Regardless of your fitness goals (increased strength, weight-loss, special race/event, etc.), nutrition is the driving force behind these ambitions. Establishing proper eating patterns will not only fuel your body for the workouts, but aid in energizing it throughout your day. Failing to get your nutritional intake in check will result in slowed progress with our program. The basic concept behind eating the right things in the right portions is simple: Eat meat, vegetables, nuts and seeds, some fruits, minimal amounts of starch and NO sugar.
6. What about cardio, will I need to do extra stuff outside of the gym to keep my stamina and endurance, or to burn more fat?
In short, NO. The idea/theory that you need to do slow, steady state cardio exercise in order to burn fat is long since disproven. While it does work, it is incredibly inefficient and could be detrimental to your overall fitness. There is a boatload of research that shows what a superior advantage anaerobic activity has over the traditional ‘cardio’ model, not just in terms of strength, speed and power output but also the ability to develop cardio capacity or ‘endurance.’ Coincidentally, the factor MOST responsible for weight loss in controlled experiments is absolute power output, or rather ‘how much work can you do in a given amount of time.’ Unfortunately, there are far too many shiny magazines and talking heads on TV/internet that seem to outweigh that proven research. It’s simply not true.
7. Will I get big muscles from this?
This is mostly directed at the ladies…so for you gals out there,click here.For the fellas, the size you want to gain or lose will be largely determined by your nutrition.
8. How will this help me get ready for (insert your sport or event here)?
The beauty of CrossFit is that it develops a very broad base of fitness to make you capable of handling any task that life throws your way. You will also gain the confidence in yourself to know that if you can complete a WOD here, a day at work isn’t really all that tough!
9. What are your drop-in fees for visiting CrossFitters?
$20/day or we give the option of buying a t-shirt. If you’re going to be in town for a few days or weeks, email me and we can work something out.
10. Where do I park?
You are welcome to park in one of the spaces right in front of the building.
11. What do I need to bring with me?
Normal workout clothes (t-shirt, shorts, comfy shoes, or no shoes). A towel and water bottle are optional but encouraged.
12. Can I come in and workout on my own?
We have Open Gym hours for our members.
13. What can I expect at my first visit?
We have a very easy process called a “No Sweat” intro. Just click here to book a free consultation to meet with a coach for a private 20-minute chat.No sales pressure, just a chance to see if we’re compatible.
14. What is a typical class like?
Each class is one-hour long. We start with a dynamic group warm-up that is designed to get the blood pumping, muscles and joints lose, and get you nice and warm. Next, we devote anywhere between 10-20 minutes on our ‘skill sessions.’ These are times when we are working on specific skills (as a group) to improve our technique and/or get stronger. Depending on that day’s focus, you might see barbell work, gymnastic work, plyo boxes, kettlebells, jump rope, and even running mechanics. After that comes the ‘Workout of the Day’ or WOD. Before we yell “3…2…1…GO” we go over all the movements and offer guidance towards the proper scaling of each exercise. After answering all your questions, we start the workout and a coach is always watching each person to be sure they stay safe and motivated. After the WOD, we cool-down and stretch and then you’re free to go!
15. I’m scared/nervous/don’t think I’ll fit in…
We’ve all been there…the ‘new kid’ in class! Everyone is always open and friendly to new-comers. We promote a family-like atmosphere of support and camaraderie amongst our members. Someone will undoubtedly take you under their wing and help you through your introductory period. Everyone remembers what it was like at their first class and we all want to see each other succeed. Most importantly, we won’t ever have you do something that you are uncomfortable with or that is too advanced for your current fitness level.
16. Ok, you got me…How the heck do I get started?
It could not be more simple, just click here to book a free consultation to meet with a coach for a private 20-minute chat. No sales pressure, just a chance to see if we’re compatible.