“What is CrossFit?”
CrossFit by definition is a core strength and conditioning program. With so many different fitness regimens out there what makes CrossFit any different? The first is this, the fitness we seek to develop is broad, general and inclusive. Our specialty is not in specializing. We refer to this type of training as general physical preparedness, or GPP, in that we try to best prepare our athletes for any physical contingency. We believe that this is foundational, or core, to all other athletic or practical life needs.
“Is CrossFit for me?”
Absolutely! That being said, we all come from different backgrounds with different strengths and weaknesses. We can't guarantee you will like it at first—but it will be good! If you want to get fit, there is nothing more effective than a smart, progressive, well planned CrossFit program. If you bring your effort and willingness to learn—we will help you progress farther than you ever dreamed possible. We believe ‘attitude is everything’ because no matter where you come from or what you are looking for, our program can be tailored and scaled to meet your individual needs.
“Are all CrossFit gyms the same?”
No they are not. Each gym takes on a unique feel based on the character and personalities of its owner, coaching staff, and clientele. It is important to go to a gym that spends time teaching and breaking down complex movements in a way that teaches people to move safely and efficiently. You will also gravitate toward certain personalities, so go to a gym where you like the vibe.
“I am not in shape, where do I start?”
Perfect! 99% of the athlete we have in our gym said the exact same thing when they first joined. So, if you are out of shape or "de-conditioned" you will simply start right where you are at. You will bring what you have to each workout and begin your progression towards fitness the day you begin. However, at Left Coast CrossFit you will start in a beginner class called ‘Foundations’ where you will learn the basics with other beginners. Learn more about our ‘Foundations’ program HERE>>
"Will CrossFit make me bulky?”
Not to worry. CrossFit will increase lean body mass, but not to the degree most people think. Since CrossFit is a core strength and conditioning program and not a bodybuilding program, your results will be a leaner, more toned version of yourself.
“It looks hard—am I going to like it?”
Yes, in fact it’s been known to become addicting ;) as soon as you realize how much your body is capable of along with how fun and challenging each workout can be you’ll never want to do anything else! AND CrossFit is for everyone – kids, seniors, moms, professionals – you name it! It doesn't matter what your current fitness level is – we scale every workout to match your current abilities and increase load as your fitness progresses.
“How often should I CrossFit?”
You should CrossFit between 3 and 6 days a week depending on your fitness level and recovery time. A great model is the ‘3 on / 1 off’ approach where every 3 training days you take 1 rest day. In the beginning you will often be too sore to CrossFit everyday and in that case please listen to your body!
“Will I get injured?”
Injuries sometimes happen, just as in any sport, but we do a lot to mitigate them. We teach people how to move before we make them move weight and we scale workouts to appropriate levels. CrossFit takes on the nature of a sport and so there is inherent risk, but we can effectively train you without injuring you and we encourage our clients to listen to their bodies! It is safer than living a sedentary lifestyle...that is for sure.
“I have previous injuries or limitations, can I still CrossFit?”
Absolutely. Please inform your trainer and we will work to scale and adjust for the injury—protecting and strengthening the joint, and then obviously avoiding any painful movements. We will work with you to get you fit given any limitation you may have.
Our workouts are completely scalable for each individual athlete and modified to fit your unique abilities and skill level. Part of the beauty of CrossFit is that it is universally scalable, meaning that we can adapt any workout to fit your individual fitness level and specific goals. We are able to do this without compromising the integrity of the program or having to segregate class sessions. Whether you are a professional athlete, a competitive weekend warrior or a newly retired grandparent, CrossFit will radically transform your physical fitness, functionality and overall sense of well being and health.
“Why is CrossFit more expensive than other big corporate globo gyms?”
This is not your typical ‘help yourself, lift some weights and go home’ gym experience. What we do is high-performance, small-group personal training. Every class is instructed by a highly knowledgeable trainer who is there to guide, motivate and push you to a higher level of fitness. We will teach you the skills, habits, and nutritional knowledge you will need to achieve transformative results and sustain a lifetime of fitness.
Our group class experience is ‘Community Driven’ and you will train in a supportive environment. Learning in a group setting allows you to get personal attention and quality coaching at a fraction of the cost of personal training. Every CrossFit class is led by a certified CrossFit instructor and is an hour in length
“What are all these acronyms?”
You will see several abbreviations and acronyms at Left Coast CrossFit 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 it's own. "Monostructural Cardio" is running, jump rope, rowing, cycling, 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 obviously your max weight in a given movement. It is this 1RM that Left Coast CrossFit will program MetCon workouts off of involving a barbell movement based on established percentages.
"Olympic Lifting", "Oly Lifts" or similar terms 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".
"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.