What is CrossFit?

It’s a workout methodology based on constantly-varied high intensity movements that help everyday life.  Why it works is because your body never adapts to any one movement thereby keeping the effect of any given day’s workout at maximum – and you never gets bored.  The intensity that everyone takes part in ends up galvanizing our supportive community.

Is CrossFit for me?

CrossFit can be for everyone – businessmen, moms, seniors, elite athletes – you name it! It does not matter what your current fitness level is; increased cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance are each important to the world’s best athletes and to you.

Do I workout on my own or do I have a trainer?

You  will have a trainer. At CrossFit each class is led by a trained and certified Coach. Training will be done in small groups; that is where the fun,  competitiveness, and camaraderie come from. A typical class will consist of a warm-up, a skill session, explanation of the WOD (Workout of the Day), examples and instruction of the movements, and the actual workout.

Do I need to be in shape first?

We scale every workout to match your current abilities and will increase load as your fitness progresses. We hear this used as an excuse to get out of coming to CrossFit more than anything else. If you can walk and move, you are ready to come to CrossFit.

I heard CrossFit is a cult.

No, if you have to call it something, call it a tribe.  Cults tend to follow blindly to a leader, tribes work together to the group’s benefit.  We do tend to be passionate about what we’ve found though because it works so well and so potently for seemingly all body types and walks of life. What makes us different from the normal corporate chain, or “globo”, gym experience is that we develop a community spirit based on encouraging each other to succeed. We support and push each other in our efforts to achieve our goals.  There is never any shame in finishing dead last in a work out as you’ve already  beaten everyone that decided to stay on the couch that day. We are all in this together and that’s what makes CrossFit so addictive to so many people.  Besides, you will be amazed at your new level of fitness and your awesome new body.  You may find yourself spouting the virtues of what you found not long after you start as well!

Why are you better than my gym?

The business model for most franchised gyms (we call them “globo-gyms”) is they want you to sign up and never come in.  You may get a tour of the gym, or a quick overview of the equipment with a trainer, but, you’re on your own after the first one-hour session.  They aren’t there to ensure technique is good when the weight gets heavy or you get tired. Further, you are as accountable to us as we are to you!  We believe in earning your loyalty, that’s why we don’t charge initiation fees.  WE WILL EARN YOUR BUSINESS EVERY DAY.  If you haven’t come in in a week, we notice.  So will the members you’ve grown accustomed to working out with.  Expect a call or an email, or even a friendly call out on Facebook, if you haven’t been coming in!  Of course, there will ALWAYS be a coach watching form in our classes.  This leads to less injuries and the confidence to best your previous efforts.  Plus, you can drop the bars and weights on the floor at CF Fossil Fuel.  Our floors and weights are made for it!

What does it cost?

Come in for your FREE introductory session and we can discuss a plan that is right for you. We can also see if you are eligible for any discounts. Discounts are available for military, police, fire, and teachers.

For the kind of money you are asking for, why don’t I just go find a Personal Trainer?

You could do that, but you’d end up paying a great deal more.  Let’s say you find someone that’s willing to train you for $25/session and we’ll even go as far to say that they have every piece of equipment that you’ll find at CF Fossil Fuel.  Even if you only go 3 times a week (we encourage 4+), that’s $300 per month, well over our price.   Also, you probably wouldn’t get the camaraderie, competitive push, and/or the support that you’ll feel working with others in a group setting.  If you’re finished first, you’re still expected to support everyone else that is still working.  So, when you’re done, you’re not really done!

What does WOD mean?

WOD stands for Workout Of the Day. Like the name says each day has its own workout.

What is the advantage of CrossFit over other programs?

CrossFit works because our brand of fitness is broad and inclusive. There are 10 General Physical Skills we promote at CrossFit. They are:

Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.

Stamina – The ability of body systems to process, deliver, store, and utilize energy.

Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

Flexibility – The ability to maximize the range of motion at a given joint.

Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

Speed – The ability to minimize the time cycle of a repeated movement.

Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

Accuracy – The ability to control movement in a given direction or at a given intensity.

Agility – The ability to minimize transition time from one movement pattern to another.

Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

Because of the focus on each of these skills, our athletes see significant improvements in their body composition, work capacity, health markers (BP, Cholesterol, etc.), and their ability to perform tasks in sport and in their daily lives.

I heard from my gym that CrossFit can hurt you, is this true?

Yes and no.  First, consider the source, they don’t want you to leave and they’ll plant fear to further their gains.  OK, so onto answering the actual issue, not dodging it.  ANYTHING you do in life can injure you if you don’t do it correctly, or haven’t taken into consideration your level of fitness, flexibility or health. If you’re spending too much time on the couch right now, that’s hurting you, too! Runner’s get shin splints, tennis players get tennis elbows, strength trainers get strains, basketball players get sprained ankles, couch potatoes get obesity, high blood pressure and coronaries.  At CrossFit Fossil Fuel we will instill Technique BEFORE Intensity.  We will keep you safe by having a watchful eye on you during your entire WOD.  By increasing your strength and flexibility, we will actually make it harder for you to get hurt!  CrossFit done properly, is both safe and potent.

What makes it so different from all the other stuff out there (park bootcamps, P90X, gyms) that tells me it will get me in shape?

Admittedly, most of our functional movements and exercises aren’t ground-breaking or new.  However, the way we mix them up and combine that with knowledgeable eyes-on coaching, mobility and nutrition advice is NEW. If you’re working out at home, you risk bad technique and probably not pushing your strength potential.  At an ordinary bootcamp, they vary exercises, but gaining  real strength may be an issue as well as certified coaching.  Gyms, may give you all the great equipment, but can you drop it if it gets too heavy? Or have the ability to gauge your intensity?  Is the coaching affordable? Is there enough equipment available and is laid out so that you can maintain intensity safely?  Is anyone talking to you about nutrition?

Simply stated:  our dose of exercise programming is the most potent out there. Why do you have to wait to get in shape?

Is CrossFit a cardio or a weightlifting program?

Its both! We perform functional movements at high intensity, giving you a comprehensive full-body workout in under an hour. Classes are instructor-led and peer-driven, providing an excellent mixture of individual coaching and group motivation. Workouts are constantly varied and unique, ensuring that you always make progress. We combine elements of boot camp workouts, gymnastics (especially rings and floor work), Olympic weightlifting, rowing, and running. Some workouts are done for time, others for maximum number of reps. The possibilities for fitness are endless: Monday, you could be doing push-ups, squats, and pull-ups. Tuesday, you could be doing box jumps, presses, and jump-rope. We have a huge number of exercises to choose from, so working out never becomes boring!

How long is the average CrossFit workout?

Sessions are scheduled for 1 hour. This typically will include a warm-up, a skill session, explanation of the workout, examples and instruction of the movements, and the actual workout.

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 On Ramp 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 On Ramp 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.

I heard that CrossFit is too challenging for someone like me.  Is that true?

One of my favorite quotes is this:  “If you think you can’t do something, you can’t.”  The person who told you CrossFit was too challenging for you might not be up for the challenge, but I’m guessing you’re reading this because other options have failed you in the past.  The answer to your question is a resounding “No.”  One of the beauties of CrossFit is that it is infinitely scalable, which means that we can tailor any movement we ask our members to do to meet your current level of fitness.   Every new member will talk to the Head Coach about your health history, current body issues, and your short and long term goals so that he can help you reach them.  Turns out that both Olympians and Grandmas can benefit from CrossFit, the only difference is the prescribed scale for the movements.

Do I need any special equipment?

Nope. Just show up with a good attitude, and the desire to sweat and work hard – we’ll provide the rest!

What does Scalable mean?

It means we can adapt the work out to suit your, or anyone’s, level of fitness and ability. Scaled according to your ability!

Can I just join up for any WOD class?

Yes, as we teach technique in every class.  You may want to look into our On Ramp classes that teach you the elemental movements of CrossFit, first.

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.

Do I have to train every day in CrossFit?

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.  Our recommendation will be based on your level of current fitness, your age, etc. It might be either a 3 days on, 1 day off approach, or a 5 days on, 2 days off. It will probably come down to what works better with most people’s schedules.

I don’t want to get too bulky – will CrossFit add too much muscle?

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.

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.  Thousands of athletes participated this year!

What is the Crossfit On Ramp Course all about?  What will I learn there?

CrossFit Fossil Fuel is committed to three tenets:  Technique, Intensity, and Community.  Without proper technique, you won’t be able to transition to performing with great Intensity.  It’s the way we keep you safe from injury.  The CrossFit On Ramp Course will not only give you a good sweat, but it will help instill the proper mechanics to keep you safe and in the long run allow you to lift more efficiently and heavier as well as some book knowledge on why CrossFit is so effective and why nutrition is key to your physique and your power output.  We won’t forget teaching you about mobility as well, to keep you active and injury free for years to come.

Where can I get more info on CrossFit and/or CrossFit Fossil Fuel?

A great place to start is www.crossfit.com – they have put together a great FAQ’s section that covers everything you need to know about CrossFit. Also, be sure to check out the “What is Fitness” article from the CrossFit Journal. As far as learning more  about our facility, pricing or upcoming classes give us a call or stop by.