- This looks hard – Is CrossFit for me?
Yes, it is hard, but nothing comes easy and the fun and increased fitness, health and confidence you will gain, make it well worth it. CrossFit is for everyone – athletes, kids, seniors, moms, professionals – you name it. Everything is scaled and progresses as your fitness grows.
- I don’t want to bulk up – will I add tons of muscle?
No. CrossFit will increase lean body mass, but not to the degree most people think of like body building. Women do not have to worry about getting bulky since it is not hormonally possible-at least not without steroids! You will work on strength movements to increase your all around capabilities, however, this is not a bodybuilding program, it is a core strength and conditioning program using functional movements, executed at high intensity to achieve elite fitness across broad time and modal domains. In other words, using multi-joint compound movements, done quickly, with good form to prepare you for whatever life throws at you no matter what, when or where.
- How is CrossFit different than P-90 X?
- P90X only lasts 90 days and is repetitive, CrossFit lasts a lifetime and is constantly varied
- P90X provides standard programming that you learn from a video, CrossFit gives you hands on instruction with certified trainers
- CrossFit creates functional results through constantly varied functional movements practiced at high intensity, P90X practices isolated movements that have little functional value and create little neuroendocrine response
- Why is it so expensive? Our monthly rates are FAR LESS than the cost of Personal Training, which averages $50-100 per hour! But Personal Coaching is Exactly what you will receive in EVERY Class or Session at CrossFit Rehoboth. Our staff doesn’t sit behind a desk while you work out. We Assign the Workout. We Lead you through the workout. We Coach you. We Motivate you. We work with you, and we work for you. The hard work your trainer and you put in, will give back ten fold. Most people balk at the prices initially, but the results speak for themselves and the fun and challenge of CrossFit make people glad they paid for, and got a quality product.
- I’m a Runner, Tennis Player, Cyclist, Golfer, etc. Why should I do CrossFit?
Every specialized athlete has clear deficiencies. CrossFit will target your weaknesses and improving these areas will make you a dramatically better sport-specific athlete.
- Do I need any special equipment?
No. A good attitude, the desire to sweat and work hard are all you need. CrossFit achieves its results with minimal equipment and no gimmicks.
- How often should I train?
If CrossFit is your primary sport or method of training, we advise that you attend at least 4 classes per week to achieve optimal results, and certainly not less than 3 classes per week. More serious athletes are advised to train 5 days per week. Adequate REST is critical to an effective, injury-free training program, as it allows for tissue repair, strength gains, and overall regeneration of our body & brain. We recommend at least 2 days of rest per week for most CrossFit athletes, with a typical schedule of 3 On, 1 OFF, 2 ON, 1 OFF. We also advise additional rest days as needed, particularly during times of illness, injury, or extreme fatigue due to lack of sleep or travel. And remember, your body knows best. LISTEN to it.
- Is CrossFit a Franchise?
No. CrossFit represents a community of certified trainers and affiliates who have dedicated themselves to developing the best fitness program in the world. We have to pay a fee to use the CrossFit name and all of our trainers have been through official CrossFit certifications. We receive a huge benefit by being part of this community and think it’s well worth it. Unlike a franchise, we don’t have to operate our business in any specific way, so we’ve designed CrossFit Advantage with local needs in mind.
- Where can I get more info on CrossFit?
Go to www.crossfit.com and Read the “FAQ’s” section in its entirety, as well as the “Start Here” link. Please download and read Coach Glassman’s groundbreaking article, “What is Fitness” from the CrossFit Journal. The link for the free article is located on our home page.
- Okay, so how do I get started at CFR?
Please refer to our GETTING STARTED page. You are more than welcome to stop by our facility to look around and ask questions. Please call ahead and let us know you’ll be coming by so we can make ourselves available.
- What is the “Fundamentals Course”?
The Fundamentals course is a 3 day (1 hour per day) introductory course required for all members who are new to CrossFit. The only exceptions to this would be new clients with a CrossFit background. If you feel you have the skills necessary to bypass the entry classes and join regular training sessions, please contact CFR staff to arrange a session in which we can assess movements and skills. Athletes having trained at another CrossFit Affiliate Gym may usually waive this requirement once we have verified previous membership at other CF gyms. Please refer to CLASS DETAILS for more information.
- Who programs the workouts at CFR?
The workouts at CFR, including individualized strength training programs, are a combination of Crossfit Headquarters programming, with additional programming provided by head coaches Troy Selph and Jessica Perez-Beebe. Aspects of recovery, real world functionality of movements, power output and progressions in GPP (general physical preparedness) and strength are taken into consideration for each workout. We don’t prescribe random, endless and mindless long-term training circuits with no end goal in mind. Our programs are varied in time, intensity, equipment and routine to create a well-rounded, fully capable person with great strength, power and endurance. Individualized programs can be tailored to specific needs, so just ask and we will do our best to accommodate you!
- What are all these acronyms? You will see several abbreviations and acronyms at CFR and in CrossFit in general. The “WOD” is the “Workout Of the Day”. There are various types of WOD’s that will come up. They will combine elements of monostructural cardio, weightlifting, and gymnastics or they will be one of the aforementioned exercise domains on its own.
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- “Monostructural Cardio” is running, jump rope, rowing, cycling, etc. “Weightlifting” refers to elements of barbell work or Olympic Weightlifting. “Gymnastics” refer to body weight and body control movements such as pull ups, handstands, ring dips, push ups, etc.
- ME stands for Max Effort. This is usually in the case of barbell work were we are working at a prescribed percentage of weight for prescribed sets. These are short efforts designed at increasing absolute strength. They are done for “RM”, meaning “Repetition Max”. In other words, a 5 RM would mean you could move a certain weight only 5 times. 1RM is your max weight in a given movement.
- “Barbell work” involves squatting, pressing, & dead lifting weight via a barbell. There are variations of each of these movements that are regularly covered at CFR to improve upon fitness and strength.
- “Olympic Lifting”, “Oly Lifts” refer to the two types of Olympic Weightlifting movements, the Snatch and the Clean & Jerk.
- The Snatch is a movement in which the barbell is taken from the floor to overhead in one complete motion, caught in an overhead squat at the bottom position and then stood up with the barbell overhead.
- The Clean & Jerk is a movement in which the barbell is taken from the floor, caught on the shoulders in the bottom of a front squat position, stood up in this position, and then it is “jerked” overhead to full lockout via a “push jerk” or a “Split Jerk”. Both these movements are very complex and require great time and patience in learning to do them correctly. However, once learned they are incredible for athletic development and building confidence. Talk to CFR training staff for proper instruction prior to execution of these lifts.
- “MetCon” is short for Metabolic Conditioning. These are your conditioning workouts done at high intensity in either an interval based format or a sequence of movements executed for “rounds”. You may be asked to do a workout “For Time”. This means you would do a sequence of movements as fast as possible once through or over several rounds. You score is the final time to completion.
- The other variation is an “AMRAP” (As Many Rounds As Possible) workout in a pre-set time frame. An AMRAP workout is doing a sequence of movements over and over in a particular time domain. Your total score in this case is how many rounds you completed of the sequence in the prescribed time requirement.
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