What is CrossFit? A Beginner's Guide.

What is CrossFit?

The CrossFit program focuses on broad, general, and inclusive fitness. It utilizes constantly varied, high intensity, functional movements to achieve optimal results. The program is designed for universal scalability making it the perfect application for any committed individual regardless of experience and can accommodate for injuries and rehabilitation.

The 3 Stages to Learning CrossFit:

  1. Mechanics (Learning proper form)

  2. Consistency ( Performing with proper form over and over)

  3. Intensity (Increasing workouts by the time, repetitions, weight, or complexity of skill.)

CrossFit is based on the following foundational hierarchy:

Sport – Performance

Weightlifting – The control of external weight

Gymnastics – The control of our bodies in space

Strength & Conditioning – Cardio/respiratory & metabolic conditioning

Nutrition – The fuel and foundation for how our bodies perform.

Definition of CrossFit:

Constantly Varied

High Intensity

Functional Movement

Definition of Fitness:

Increased work capacity across broad time and modal domains

10 General Physical Skills

  1. Cardiovascular/Respiratory Endurance- The ability of body systems to gather, process and deliver oxygen

  2. Stamina- The ability of body systems to process, delivery, store and utilize energy

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

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

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

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

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

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

  9. Balance- The ability to control the placement of the bodies center of gravity in relation to its support base

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

Rules to live by at CFF

-We are a community; we support, cheer, assist, push and motivate one another.

-PR’s will be celebrated, even if it only is 5 lbs or just one double under. Ring that bell!

-Sanitize and put your equipment away.

-Check your baggage at the door. Leave your ego, drama, and rumors at home.

-Be Responsible For Your Own Fitness. Scaling back a workout when necessary is intelligent, not weak. You cannot get fitter by staring at a bar that is too heavy. If you have a physical limitation at any time, be sure to let us know.

-Do not cheat. Do every rep, with solid technique; no matter the time it takes. No one cares what your score was.

-Please don’t coach others unless you are a CFF coach. We do encourage you to cheer others on! We have a great coaching staff, if someone needs help please grab one of us.

-Mind and clean up after your Children. For everyone’s safety, kids are not to be on the workout floor.

-Keep the gym awesome. Introduce yourself. We are more than a gym, we are a community.

-Brag to your family and friends. You’re getting in the best shape of your life. You’re having fun. You’re doing things you never thought possible. Be proud of this. Shout your awesomeness from the mountain tops.

Preparing for Your first session

-The night before: Lay out your clothes and pack a gym bag. We recommend comfortable clothing, athletic shoes, a water bottle, fresh notebook and towel. Preparing the night before will help you start a routine and take away any last-minute anxiety the morning of your first session.

-The night before: Drink lots of water and get some sleep! 7-8 hours of restful sleep are crucial to your health and fitness.

-The morning of: Eat breakfast! We recommend a serving of protein, carbs, greens and dietary fat. Need a breakfast suggestion? Try 2-3 eggs, oatmeal, a serving of vegetables, and avocado or a serving of nuts.

-Throughout the day: Drink water! Continue to eat balanced and healthy meals.

-When you arrive: A trainer will greet you at the door and show you around. We will help you fill out the intake paperwork and get to know you better.

-When you arrive: You might be nervous and wondering what to expect. After spending some time visiting with your trainer about your history, personal goals and challenges, you will learn a bit about CrossFit and how it all works.

-Your first workout: You will begin with a brief warmup and learn some basic bodyweight movements. Your trainer will teach you some helpful stretches and foam rolling techniques. Finally, a brief baseline WOD (which stands for workout of the day).

-After your first session: Expect to be sore. Even doing basic bodyweight movements can be a shock to your system, and this is your body’s way of saying “HEY! I DID THAT! LET’S BUILD THOSE MUSCLES UP AND GET READY FOR MORE!” Getting in and out of a chair, and walking up and down stairs may be difficult. This is the beginning of your process, and it will go away after 3-5 days. Keep moving, drink water, and come back to your next session, even if you are still sore! We will loosen you up again!

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5292 51st Ave S
Fargo, ND 58104
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