You probably have at least one friend or family member who does CrossFit, but when they tell you all about it, you’re still not entirely sure what it is or if it would be a good fit for you. If you’re in search of a new workout routine or just want to give us a try, CrossFit is a great option to look into! At CrossFit 1710, we provide a fun and friendly atmosphere so our fitness family can feel comfortable while achieving their personal fitness goals. So…what exactly is CrossFit?
CrossFit is defined as: constantly varied, high intensity, functional movements.
Let’s break it down…
CONSTANTLY VARIED
Constantly varied workouts allow an athlete to be well rounded through a broad spectrum of movements and skills. From running to wall balls, pull-ups to back squats, kettlebell swings to snatches, CrossFit builds athletes to have the ability to take what life has to throw at them no matter what the task.
We have refined the constantly varied concept to include group classes with purposeful programming. Our goal is to help you develop the 10 recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. These movement patterns lead to a well-rounded (and injury-free) athlete. Whether your goal is to get stronger, faster, or to simply improve your overall fitness; this general physical preparedness (GPP) programming can help you get there.
“We believe that preparation for random physical challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens.”- L1 Training Guide
FUNCTIONAL MOVEMENT
Living a healthy life is more than just going to the gym consistently. It is about being able to apply what you do in the gym to your everyday life. Have you ever counted how often you stand up and sit down from chairs (squat), or pick things up from the floor (deadlift)?
Chances are, you have experienced some type of functional movement in your life. We teach these concepts in a gym setting. Weightlifting, gymnastics, running, rowing, and more are what we believe to be the core movements of life. Not only does this training improve body awareness, you will find that a more functional approach to your fitness can improve other elements of your life from your posture to overall injury prevention.
“Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects.”- L1 Training Guide
HIGH INTENSITY
You will be challenged. You will be pushed but always at your speed and at your level. Intensity simply defines the power or effort that you exert over a period of time, that period of time being your workout of the day (or WOD). The reason that people have success with training is because of intensity. Every group class is 60-minutes long including a coach-led warm up, an instructed workout, and proper cool-down and stretching.
Within the class, our workouts can range from 5-30+ minutes, in which case you adjust your effort as needed. The more work you can complete in less time defines your intensity; and that is what helps you get fitter and faster. If this sounds a lot better than spending hours at the gym, unassisted, and unsupported: join us for a week and see for yourself!
“But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise.”- L1 Training Guide
UNIVERSALLY SCALABLE
The best part about starting CrossFit is that there is absolutely no minimum fitness requirement. There is no need to "get more fit" before starting, or to fit any other arbitrary fitness standard. When you step foot in to CrossFit 1710, we help you start where you are, with what you have. Whether this is your first workout or you are a seasoned veteran, we can do the same workout with proper scaling to the movement requirements.
“Your needs and the Olympic athlete’s differ by degree not kind. Increased power, speed, strength, cardiovascular/respiratory endurance, flexibility, stamina, coordination, agility, balance, and accuracy are each important to the world’s best athletes and to our grandparents.”- L1 Training Guide
WHAT DOES A TYPICAL CROSSFIT WORKOUT LOOK LIKE?
A typical CrossFit workout will consist of a warm-up, a particular skill or strength exercise to work on, and most famously, a Workout of the Day (WOD). Here’s a basic breakdown of what you can expect during each segment.
WARM-UP
The warm-up will likely be an exercise element that gets you ready for the workout by elevating your heart rate and by getting your body’s blood pumping.
SKILL/STRENGTH WORK
This part of the workout focuses on one specific exercise for you to work on. You can spend more time on this section of the workout to improve your technique and form. This typically varies from barbell work to bodyweight exercises to kettlebell/dumbbell usage.
WORKOUT OF THE DAY (WOD)
The Workout of the Day will be different every time you step into our CrossFit gym. These WODs consist of different workout elements, from cardio to weight-lifting, and depending on your physical ability, you’ll have a certain amount of sets and reps per workout element.
For example, here’s a good sample WOD from CrossFit’s website:
Rx Option: 50-40-30-20-10 reps for time of: wall-ball shots, row, sit-ups
Men: 20-lb. ball to a 10-ft Target
Women: 14-lb. ball to a 9-ft target
Intermediate Option: 40-30-20-10 reps for time of: wall-ball shots, row, sit-ups
Men: 20-lb. ball to a 10-ft. Target
Women: 14-lb. ball to a 9-ft. target
Beginner Option: 30-20-10 reps for time of: wall-ball shots, row, sit-ups
Men: 10-lb. ball to a 10-ft. Target
Women: 6-lb. ball to a 9-ft. Target
And don’t worry if you don’t know what any of that means — our coaches are more than happy to help and explain!
WHAT BENEFITS WILL I GET FROM IT?
There are SO many benefits to getting involved with CrossFit! With our program, you’ll be training your body to work at its peak fitness and health levels. Below, we’ve listed just a few of the many benefits you’ll get from going to CrossFit regularly:
You’ll increase your physical performance, ultimately preparing your body for any competition or activity.
You’ll overcome any physical plateaus you might have hit in another workout routine.
You’ll lose weight, and you’ll lose it a lot faster than sticking to a steady cardio routine.
You’ll get into a regular workout routine, thanks to our gym’s comfortable, fun and relaxing atmosphere!
You’ll make friends with other members and your coaches.
You’ll learn better nutritional habits.
Really, the list can go on and on. Come give CrossFit 1710 a try!
WHAT SHOULD I EXPECT?
You can expect to get a great workout in and to try new exercises that might feel a little odd at first. As all first workouts are, it might even be pretty difficult for you! But don’t get discouraged, as that feeling is the start of your body getting stronger! Also, don’t be afraid to ask questions if you don’t know how to do something or if you need to do a variation of a specific exercise. Our coaches are around to help you do what is best for your body type and fitness level!
At CrossFit 1710 in Wharton, our coaches love helping our CrossFit family members reach their goals! Whether you’re in an established workout routine or are barely starting with your physical fitness goals, we can help you reach them with our high-quality CrossFit workouts.
Are you considering trying out CrossFit or switching CrossFit gyms? Give us a call today at (832) 462-9533 or fill out our free trial week form at www.crossfit1710.com. If you’re in the Wharton area, we invite you to come check out our CrossFit gym for yourself! We look forward to meeting you!