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.
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?
Well if you are out of shape or "de-conditioned" you will 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 LCCF you will start in a beginner class called Foundations
where you will learn the basics with other beginners.
This looks hard--is CrossFit really for me?
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 do happen 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/limitations, can I still CrossFit?
Absolutely. Please inform your trainer and work around the injury protecting the joint or avoiding painful movements. We will work with you to get you fit given any limitation you may have.
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.
What are all of these acronyms?
You will see several abbreviations and acronyms at CrossFit Tustin 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.
"Weightlifting" refers to elements of barbell work or Olympic Weightlifting.
"Gymnastics" refer to bodyweight 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 obviously your max weight in a given movement. It is this 1RM that CrossFit Tustin will program MetCon workouts off of involving a barbell movement based on established percentages.
"Barbell work" involves squatting, pressing, & deadlifting weight via a barbell. There are variations of each of these movements that are regularly covered at CrossFit Tustin to improve upon fitness and strength.
In the case of weighted movements during ME workouts,they will be written¬†out as "Sets x Reps" or "Sets x Reps x Percentage/Weight" . The way AFC writes this info is at odds with many other S&C coaches, however, we have found most folks will automatically look at a prescribed loading format in "sets" first and then "reps". Although CrossFit Tustin writes it backwards, it is easier to comprehend. If you are at another affiliate or following another S&C workout format, please check to see how they format their loading prescription. So, "7×3" would mean "7 Sets of 3 Reps" and 5×3×85% would mean "5 sets of 3 reps at 85% of 1RM". It may also be written out as "3×5×225", meaning "3 sets of 5 reps at 225 Lbs".
"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". 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 CrossFit Tustin 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.
Why is CrossFit so much more expensive than other big 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 revolutionary results and sustain a lifetime of fitness.