What is the Foundations Course all about? What will I learn there? Why canâ€™t I just start working out with the rest of the group? Iâ€™m very fit!
FCCF is committed to three tenets: Technique, Intensity, and Community. However, without proper Technique, you wonâ€™t be able to transition to performing with great Intensity. Itâ€™s the way we keep you safe from injury. The FCCF Foundations course will not only give you a good sweat, but it will instill the proper mechanics to keep you safe and in the long run allow you to lift more efficiently and heavier as well as some book knowledge on why CrossFit is so effective and why nutrition is key to your physique and your power output. We wonâ€™t forget teaching you about mobility as well, to keep you active and injury free for years to come. I appreciate youâ€™re ready to get going and weâ€™ll always consider fast tracking you, but we have to ensure that any bad habits youâ€™ve gotten by not working with a coach in the past. You may have an injury just waiting to happen with 100 more bad reps! By completing the Foundations course youâ€™re also letting the rest of the athletes know that youâ€™ve assimilated proper technique and youâ€™re ready for the intensity of a WOD.
Is CrossFit a sport?
Originally, it was meant to supplement your life and make you better at your other activities. However, is has, itself, turned into the Sport of Fitness. CrossFit has its own CrossFit Games with everyone having a fair and equal chance of making it to the elite finals. Over 190,000 athletes participated this year!
Do I have to train every day in CrossFit?
No, we encourage you to train intensely but also rest periodically to recover from the exertions as well. Itâ€™s vital to keeping you healthy and allowing you to push next time to new personal bests. Over-training is something we discourage because it does not help you achieve your fitness or health goals and increases the risk of injury. We recommend either a 3 days on, 1 day off approach, but we find that a 5 days on, 2 days off works better with most peopleâ€™s schedules.
Is it true that CrossFit is only for elite athletes, firefighters, military and police?
Absolutely not. Anyone can gain from the benefits of CrossFit. It is true that CrossFit was initially designed as a fitness program for firefighters, military and police who needed to have a level of fitness to be ready for anything (what we call the unknowable and unknown). This level of fitness allows them to not only be able to save their own lives, but other lives as well. Everyone can benefit from being stronger, faster and more functional.
What does Scalable mean?
It means we can adapt the work out to suit your, or anyoneâ€™s, level of fitness and ability. Scaled according to your ability!
What does WOD refer to? I hear everyone using it.
WOD, or Workout of the Day, is the list of exercises for a given day. Since CrossFit is constantly varied, everyone is always anticipating what tomorrows will be.
I heard that CrossFit is too challenging for someone like me. Is that true?
One of my favorite quotes is this: â€œIf you think you canâ€™t do something, you canâ€™t.â€ The person who told you CrossFit was too challenging for you might not be up for the challenge, but Iâ€™m guessing youâ€™re reading this because other options have failed you in the past. The answer to your question is a resounding â€œNo.â€ One of the beauties of CrossFit is that it is infinitely scalable, which means that we can tailor any movement we ask our members to do to meet your current level of fitness. Every new member will talk to a Coach about your health history, current body issues, and your short and long term goals so that we can help you reach them. Turns out that both Olympians and Grandmas can benefit from CrossFit, the only difference is the prescribed scale for the movements.
What should I expect in my first workout session?
Fun for one. Learning something new for another. Saturday classes are normally Team Workouts of the Day (WoDs), so youâ€™ll be paired with one of our veteran members whoâ€™ll help show you the ropes once initial instruction is concluded. Foundations will have you surrounded by otherâ€™s new to CrossFit as well. In each case, there will be a full body warm-up that we will walk you through. During Foundations, youâ€™ll get a little â€œchalk talkâ€ first, before the warm up. Then weâ€™ll go through the technique of the movements in preparation of the dayâ€™s work and any extra mobility work needed. And then weâ€™ll sweat. Coaches will be on hand to ensure you are moving properly in line with the technique we just showed you so you stay SAFE. After, thereâ€™ll be mobility work to ensure you remain flexible and injury free.
What makes it so different from all the other stuff out there (park bootcamps, P90X, gyms) that tells me it will get me in shape?
Admittedly, most of our functional movements and exercises arenâ€™t ground-breaking or new. However, the way we mix them up and combine that with knowledgeable eyes-on coaching, mobility and nutrition advice is NEW. If youâ€™re working out at home, you risk bad technique and probably not pushing your strength potential. At an ordinary bootcamp, they vary exercises, but gaining real strength may be an issue as well as certified coaching. Gyms, may give you all the great equipment, but can you drop it if it gets too heavy? Or have the ability to gauge your intensity? Is the coaching affordable? Is there enough equipment available and is laid out so that you can maintain intensity safely? Is anyone talking to you about nutrition? Simply stated: our dose of exercise programming is the most potent out there. Why do you have to wait to get in shape?
I heard from my gym that CrossFit can hurt you, is this true?
Yes and no. First, consider the source, they donâ€™t want you to leave and theyâ€™ll plant fear to further their gains. OK, so onto answering the actual issue, not dodging it. ANYTHING you do in life can injure you if you donâ€™t do it correctly, or havenâ€™t taken into consideration your level of fitness, flexibility or health. If youâ€™re spending too much time on the couch right now, thatâ€™s hurting you, too! Runnerâ€™s get shin splints, tennis players get tennis elbows, strength trainers get strains, basketball players get sprained ankles, and couch potatoes get obesity, high blood pressure and coronaries. At FCCF we will instill Technique BEFORE Intensity. We will keep you safe by having a watchful eye on you during your entire WOD. By increasing your strength and flexibility, we will actually make it harder for you to get hurt! CrossFit done properly, is both safe and potent.
For the kind of money you are asking for, why donâ€™t I just go find a Personal Trainer?
You could do that, but youâ€™d end up paying a great deal more. Letâ€™s say you find someone thatâ€™s willing to train you for $25/session and weâ€™ll even go as far to say that they have every piece of equipment that youâ€™ll find at FCCF. Even if you only go 3 times a week (we encourage 4+), thatâ€™s $300 per month, well over our price. Also, you probably wouldnâ€™t get the camaraderie, competitive push, and/or the support that youâ€™ll feel working with others in a group setting. If you finish first, youâ€™re still expected to support everyone else that is still working. So, when youâ€™re done, youâ€™re not really done!
Why are you better than my gym?
The business model for most franchised gyms (we call them â€œglobo-gymsâ€) is they want you to sign up and never come in. You may get a tour of the gym, or a quick overview of the equipment with a trainer, but, youâ€™re on your own after the first one-hour session. They arenâ€™t there to ensure technique is good when the weight gets heavy or you get tired. Further, you are as accountable to us as we are to you! We believe in earning your loyalty, thatâ€™s why we donâ€™t charge initiation fees. WE WILL EARN YOUR BUSINESS EVERY DAY. If you havenâ€™t come in in a week, we notice. So will the members youâ€™ve grown accustomed to working out with. Expect a call or an email, or even a friendly call out on Facebook, if you havenâ€™t been coming in! Of course, there will ALWAYS be a coach watching form in our classes. This leads to less injuries and the confidence to best your previous efforts. Plus, you can drop the bars and weights on the floor at FCCF. Our floors and weights are made for it!
I heard CrossFit is a cult.
No, if you have to call it something, call it a tribe. Cults tend to follow blindly to a leader, tribes work together to the groupâ€™s benefit. We do tend to be passionate about what weâ€™ve found though because it works so well and so potently for seemingly all body types and walks of life. What makes us different from the normal corporate chain, or â€œgloboâ€ gym experience is that we develop a community spirit based on encouraging each other to succeed. We support and push each other in our efforts to achieve our goals. There is never any shame in finishing dead last in a work out as youâ€™ve already beaten everyone that decided to stay on the couch that day. We are all in this together and thatâ€™s what makes CrossFit so addictive to so many people. Besides, you will be amazed at your new level of fitness and your awesome new body. You may find yourself spouting the virtues of what you found not long after you start as well!
What is CrossFit?
Itâ€™s a workout methodology based on constantly-varied high intensity movements that help everyday life. Why it works is because your body never adapts to any one movement thereby keeping the effect of any given dayâ€™s workout at maximum â€“ and you never get bored. The intensity that everyone takes part in ends up galvanizing our supportive community.
Can you help me lose weight?
A lot of people think they can get to their weight-loss goals just by working out. We make clear that working out provides a foundation for weight loss and for healthy bodies, but weight loss is primarily about eating right. We direct clients to resources that can help them eat right.
Your workouts contain push-ups and pull-ups. I canâ€™t do a single one of either. How can I work out with you?
Lots of people canâ€™t do a push-up or a pull-up. We decrease the load, change the angle, provide some supported analogue of a pull-up, so that even the most deconditioned person, or elderly people, or children, who start off not being able to do a pull-up eventually can do a pull-up. Itâ€™s about progression and starting with what the client can do, and working in reasonable steps toward what the goal is. It doesnâ€™t really matter how long it takes. It just matters that steady increments of progress are made.
What should I expect when I arrive at the gym for my first session?
Expect to see a gym thatâ€™s not typical, in a really fun way. Youâ€™ll see some differentÂ equipment, such as kettlebells, pull-up bars, parallel bars, and Olympic-styleÂ weightlifting equipment. Athletes are the machines! The great thing is you will beÂ trained and coached on all these things. And youâ€™ll see people having fun and workingÂ hard!
What would you say to people who are nervous about the intensity or about being coached?
If youâ€™re not used to a strenuous workout, thatâ€™s perfectly fine. The trainers have a wayÂ of pushing you appropriately and backing off. Some people arenâ€™t used to having a lot ofÂ stress on their body, and thatâ€™s okay. This is the kind of training that will let you progressÂ in strength and work capacity. As for the trainers, their job is to make sure you get theÂ training you need to progress, and they have years of experience with these exercises,Â so their suggestions are valuable. If you do the hard work of working out, youâ€™ll beÂ surprised how fast you progress.
What if I canâ€™t squat because of knee problems or some other problem?
Lots of people canâ€™t squat properly. Generally, the knee and hip problems people haveÂ are caused by the fact that they didnâ€™t know how to squat right. So by changing theÂ range of motion or decreasing the load, providing whatever the advantage is that theyÂ need to begin to squat properly, we start to strengthen the proper muscles and helpÂ the client start to obtain the proper range of motion and almost without exception, thisÂ fixes the knee and hip problems. Sometimes we talk instead about sitting down andÂ standing up. Everybody has been able to sit in a chair. So we stack mats under themÂ to limit the range of motion to that of sitting in a chair, or even less, so that we canÂ start building the squat. Itâ€™s such a fundamental movement that we absolutely have toÂ address it. We have to get a decent movement pattern with the squat.
Iâ€™m worried about over training injuries from the exercises you use, which are new to me. How do you prevent injury?
Over-use injuries are unlikely because we vary the exercises so much between workoutsÂ and even within a workout. Weâ€™ll combine a push with a pull, an extension with aÂ flexion.Â Proper range of motion reduces the chance of other injuries. For example, in weight-supporting exercises like the push-press, thrusters, and even push-ups, if you lockÂ out the arms at full extension like youâ€™re supposed to, you are supporting the weightÂ properly.Â The coaches are there to make sure you use good form. When you can do a full rangeÂ of motion, then you need to be doing a full range of motion. When you canâ€™t, we useÂ modifications to support the movement and slowly increase the range without puttingÂ strain on other joints. Joint mobility drills, done without weight, can relieve tension onÂ tight muscles and connective tissues.
I play sports. Why shouldnâ€™t I just practice my sport and skip these extra workouts?
Our primary goal is not training people in a specialized way for a sport. What we do isÂ help you build a solid foundation of athleticism, no matter where you start or whereÂ your fitness level is. Youâ€™re going to do better at your sport once youâ€™ve learned howÂ to move like an athlete, using your hips and legs, the strongest parts of your body. YouÂ can get more value out of sport-specific training with the foundation of work capacity,Â strength, and flexibility that we train.Â A sport coach might not address basic problems like tight hamstrings. CrossFit workoutsÂ reveal weaknesses you might not have found another way, and address them. ForÂ example, one client was a surf-ski paddler, and we found he wasnâ€™t using his hipsÂ properly in paddling. He had been unable to progress beyond a certain point in hisÂ sport because he wasnâ€™t using his hips, and we were able to identify and address thatÂ basic issue. Another client is getting more serious about his swimming. That trainingÂ wouldnâ€™t do him as much good without a full range of motion in his shoulders, andÂ strength through the whole range. Before he started working on shoulder flexibility,Â tight shoulders prevented him from being able to do the swim stroke through its fullÂ range without pain. And that can lead to injury.Â Weâ€™re not training muscles and strength for their own sake. What weâ€™re doing is trainingÂ movementâ€”movement that lets people enjoy whatever it is theyâ€™re doing, whether itâ€™sÂ high level sports, gardening, or cleaning out the garage. That kind of work is all aboutÂ lifting, twisting, carrying, pushing, stacking, the full range of human movement. WeÂ train people to move their bodies effectively, powerfully, athletically, pain-free. AndÂ movement is fun.