What a New CrossFitter Needs to Know

CrossFit Is – “Constantly Varied, Functional Movements Executed at High Intensity”

CrossFit Terminology:

  • Constantly Varied – The workouts and stimulus is always changing, so your body never reaches a plateau. You will be prepared for any random physical challenges that you may encounter in life.
  • Functional Movements – These are movements our bodies are designed to do, they are natural, safe, and elements of our everyday lives. Such as squatting, deadlifting, pressing something overhead, pulling yourself up, ect. Crossfit Journal describes it as: “Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e.,they are multi-joint. They are natural, effective, and
    efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. (CrossFit Journal, Issue 56, April 2007).
  • High Intensity – Intensity is all about creating Power = Force x Distance/Time. When we increase intensity we see results in speed, moving more weight, doing more work, and body composition . What you need to keep in mind is that intensity comes after you have learned the movement and can execute it with proper form and technique. The last thing we want is for you to get injured. A common misconception some people have about CrossFit is that it’s all about pushing yourself to the max ie: grunting, veins bulging, sweat dripping. Although some of these things do happen at times when you are working hard, this is NOT the point of CrossFit workouts. Please keep in mind that CrossFit for life is different than CrossFit in competition like the athletes you see in the CrossFit Games. These individuals are training to be the best they can in the “Sport of Fitness”. We want you to be the best you can in LIFE!
  • WOD – Workout of the Day
  • RX – As prescribed you’ve completed the workout without any modifications in weight.
  • AMRAP – As Many Rounds As Possible (style of workout)
  • PR – Personal Record for a certain WOD or Lift
  • Burpee – An AWESOME movement you will grow to love and enjoy! (push up, squat, jump)
  • Common Olympic Weightlifting movements we use – Clean, Jerk, Snatch. All of which will help you get stronger, fitter, faster!

The cool thing about CrossFit is that it is a fitness program for everyone! Each workout can be scaled to anybody, any age, fitness level, injuries or physical limitations. You will have fun, continually improve and meet new friends in your community!

CrossFit is more than just a workout. It’s a healthy community of people that want to help you make positive lifestyle changes and improve your quality of life. If you start regularly attending classes or personal training sessions and modifying your nutritional habits you will see results.

Culture of CrossFit Aptos – We like to think we are a fun community of people to be around : ) Lets inspire one another and continue to improve our health and meet our personal goals. *Work Hard, Be Healthy and Enjoy the Ride*

What to Expect:

Each class will last one hour. Consisting of a dynamic warm up, skill work relating to the movements being performed in the workout, followed by a workout (WOD) and lastly a cool down with high 5’s and stretching.

Plan on:

Having Fun, working hard, learning proper technique to safely perform movements, receive high level coaching, improve fitness level, meet new people.

Remember to:

  • Workout at Your Own Pace – Everyone is physically in a different place, use your classmates to help you push yourself to meet your personal goals.
  • Breathe – We want you to survive the workout, take breaks and catch your breath as you need to.
  • Maintain Good Form and Technique – Our coaches will assist you in maintaining proper mechanics and adjusting the load accordingly. Once you perform the movements consistently then we will increase the intensity. ie: load, speed, ROM (range of motion).
  • Listen to Your body – If you are physically hurting (This is different than working hard) STOP what you are doing and talk to your coach about modifying. You are not a tougher individual if you finish the workout, but now cannot workout for several days-weeks because you are injured. Your quality of life and being able to still pick up your children or play your sport, is more important.
  • Your Finishing Time is Not Everything- Do movements correctly, don’t cheat yourself on reps.
  • It’s about YOUR Personal Health – Stay positive, it takes time to learn all of these movements. Be inspired by others to push yourself to be better. We all start somewhere, and everyone has areas for improvement.

What we expect from our clients:

  • Please show up when you say you will! We understand circumstances in our daily lives change and if something comes up please let us know. We use MindBody for all of our scheduling and canceling of classes and personal training sessions. We will allow you to cancel a class up to 6 hours before hand without being charged for the class. Personal training sessions we expect 24 hours notice before your session. Because we have a limit on how many people we allow into our classes, by canceling ahead of time you are allowing someone who may be on the waitlist to get in on a workout. It also allows are trainers to plan accordingly for the class.
  • Leave your ego at the front door and prepare to be humbled. We want everyone to workout at their individual level, which will continue to improve as you continue to attend classes.
  • Make your workouts a priority in your life, arrive on time, and put it in your schedule. Strive to workout at least 3 days a week.
  • Keep an open mind and stay positive. Encourage your classmates and offer help.
  • This is your community, be proud to be a part of CrossFit Aptos!

What to Wear:

Remember you will be moving- guaranteed! So wear clothing that is comfortable to move in. Any athletic style shoe will be fine for your workouts. Although, some people prefer a flatter shoe with less of a heel for CrossFit workouts. This is because CrossFit movements require you to keep your weight in your heels and classic “running” style shoes have more cushion in your heels so that your weight shifts into your toes. You will find what works for you. Olympic weightlifting shoes are not required but can be helpful for lifting if you’d like to use them.