What if I am new to exercise and fitness? Will I be able to do CrossFit workouts?
Absolutely! Whether you are 15 or 75, in great shape, or haven’t exercised before, workouts can always be scaled and modified to each individual’s ability. As long as you are giving 100% effort, no matter what that looks or feels like, you will get 100% of the benefits and become more physically fit. Don’t wait to get in “better” shape before you try CrossFit, come get started with us!
How long are the classes?
Each CrossFit class is approximately 60 minutes. The class is broken down as follows: 5-10 minute warm up, 15-20 minute review of the skill of the day, and no more than a 30 minute workout.
How often should I workout?
The more you attend CrossFit classes, the more physically fit you wil become. It’s that simple. You can attend as many classes as you would like, but you must plan at least one “rest” day per week. The CrossFit prescription is 3 days on and 1 day off.
What should I bring/wear to Vanquish Athletics?
Please wear athletic footwear and clothing that will not restrict your movement or be uncomfortable during workouts. Don’t forget your water bottle! Towels are provided
Will I/can I get big doing CrossFit?
If you train the WODs hard, eat right and get lots of sleep, you will definitely gain lean mass and lose fat. And yes, you can build muscle mass with the CrossFit protocol.
The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop and hence packs an anabolic punch that puts on impressive amounts of muscle, though that is not our concern. Strength is.
Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.
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 you’ll be paired with one of our veteran members who’ll help show you the ropes once initial instruction is concluded. The Elements Course will have you surrounded by other’s new to CrossFit as well. In each case, there will be a full body warm-up that we will walk you through on the WoD Board. During the Elements Course, you’ll get a little “chalk talk” first, before the warm up. Then we’ll go through the technique of the movements in preparation of the day’s work and any extra mobility work needed. And then we’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, there’ll be mobility work to ensure you remain flexible and injury free.
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 tomorrow’s will be.
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.
No, we encourage you to train intensely but also rest periodically to recover from the exertions as well. It’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 people’s schedules.
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 70,000 athletes participated this year!