Q: What Is CrossFit?
In a nutshell, CrossFit is, “constantly varied, high-intensity, functional fitness”. What does all of that mean to you?
CONSTANTLY VARIED — Always changing the workouts, never letting your body adapt. This is why CrossFit is great for getting results. Your body never gets used to anything so you never reach those plateaus.
HIGH INTENSITY — This is where many misconceptions about CrossFit come from. Many people think intensity is screaming and yelling. This is not intensity although it may sometimes be the result of intensity. Intensity is synonymous with power (Force multiplied by distance divided by time.) This translates into exercise by converting it to: the load, multiplied by the bar path/movement, divided by the time. In basic language we are saying power/intensity is how much weight you can move over the longest distance in the shortest amount of time, while of course maintaining proper form and technique.
FUNCTIONAL MOVEMENTS — Functional movements are movements humans were built for. Movements that are natural and safe. Movements we use in everyday life such as squatting (ex. sitting in a chair), dead lifting (ex. picking up a box from the ground), running, jumping, pulling, etc. These are movements that promote neurological and hormonal responses, leading to better health, actual strength, actual core stability, agility, and flexibility.
Q: Do I Need To Get In Shape Before I Begin CrossFit?
This is the most common question we get here and quite simply, the answer is, absolutely not! With the following, I will attempt to dispel any misunderstanding or misconceptions about the CrossFit program. We perform “CrossFit” to get into shape and/or to stay in shape. If CrossFit gyms catered only to those who were already in shape, these gyms simply would not last. Honestly, the heart and soul of the community – the driving-force – are everyday people; people that are looking to achieve lost fitness or fitness for the first time.
CrossFit is for elite athletes as well non-athletes alike and was formed around the notion of infinite scalability. This means that a good CrossFit coach or trainer should be able to train a professional baseball player and a stay-at-home Mom at the same time. Additionally, these two athletes should be able to achieve the same results based on the scaling of the workout and the intensity at which the athlete was trained.
Q: Is CrossFit Right for Me?
CrossFit is appropriate for anyone looking for real fitness gains, a community-based gym, a high level of training/instruction, and inspired workouts. We encourage you to check out the other local CrossFit gyms, ask questions and find the right fit for you. There are many factors to consider when deciding on a new gym (e.g. amenities, community, price, knowledge of the trainers etc.) If getting the most out of your CrossFit experience is what you want, then we guarantee CrossFit eXalted is the gym for you.
Q: What is World Class Fitness?
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, Clean, Squat, Presses, C&J, and Snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Greg Glassman – CrossFit HQ
Q: Can CrossFit Help Me Perform Better In My Sport?
In short, absolutely. However, you have to remember CrossFit is a strength and conditioning program. CrossFit is not designed to improve a football player’s speed in the 40-yard dash, improve a baseball player’s swing or help a lacrosse player throw the ball harder; nothing should ever replace sports-specific training.
With this mind, these types of improvements are entirely possible with our training. CrossFit will make
you stronger and greatly increase your work capacity. That means you will be able to maintain a higher level of play and work for longer periods of time without fatigue.
This conditioning helps in several regards; during a game or competition, the ability to maintain top speed and strength throughout an entire match will clearly improve performance in any sport. Sports-specific training is also improved when supplemented with CrossFit training. The ability to train at a higher work capacity allows athletes to train at more advanced levels. The the ability to train hard at sport specific exercises translates into becoming a better and more skilled athlete.
Many training programs claim to have the “best” strength and conditioning systems available; however, quite a few of these systems focus on areas which may be detrimental to overall athletic ability. CrossFit is unique in that your fitness will improve immensely at absolutely no sacrifice to your size or strength. CrossFit improves every aspect of conditioning; not only is physical output maximized, but recovery is faster and focus is greater.
It’s no coincidence that more and more professional athletes are adding CrossFit workouts to their training regimen. Most recently, Denver Broncos running back Knowshon Moreno started CrossFit in order to lean out and lose fat without sacrificing muscle mass. We can continue to name professional athletes that are implementing CrossFit into their training but we will not waste your time here.
Being a better athlete is not just about being big and strong; it’s about having a higher work capacity (being able to move heavy loads across long distances in the shortest time possible over and over again. The truth is in the math:
Work = Force x Distance
The faster you move a heavier weight, the more force you produce.
Force = Mass x Velocity
The longer you carry this weight at this speed, the higher output you produce.
Q: Is CrossFit Dangerous?
CrossFit is a sport, and like any sport there is always a degree of risk involved. Keep in mind that with CrossFit the majority of the movements we perform are found in everyday life and are what we refer to as “functional movements”. When executed with proper form & technique, the chances of injury are significantly reduced. This is why CrossFit eXalted is dedicated to coaching athletes in a manner which meets or exceeds certain standards while stressing the importance of mechanics. Please visit “Our Staff Page” to see the backgrounds of our trainers. You will notice our head coaches are highly trained both academically and in application.
As with all sports and physical related actitivties certain levels of self-awareness, responsibility and common sense are required. We rely on feedback from you; if you are dealing with an injury, we expect you to discuss it with your coach and they will instruct you to scale a movement or limit yourself during a workout. It is probably in your best interest to head this advice. Should you find yourself injured to the point where mundane functions cause you trouble then it is important to contact our staff immediately as a fitness program may not be right for you.
Q: I have a bad back, bad knees, bad shoulder etc., can I do CrossFit?
Yes. All workouts can and will be scaled to each members strengths and limitations. Typically, if someone is experiencing pain in a specific location it is due to the weakness of the muscles surrounding the area. We will work to strengthen these msucles and ultimitely in turn increase your physical capabilities.
If a member is limited by a serious injury, we are still able to program workouts based on your physical capabilities. By utilizing the CrossFit model of performing functional movements and learning to use the proper and full range of motions.
Q: Why is CrossFit more expensive than a regular gym?
It is unfair to compare CrossFit eXalted to a regular gym for a myriad of reasons. The two systems are incomparable. We provide far more personal attention and programming. CrossFit is a balance between a regular gym membership and personal training. Below are some key differences:
We Care – Most standard gyms attempt to obtain memberships in excess of their capacity. They are banking on members becoming bored and not coming in any longer. Members falling off are how these gyms make the lion’s share of their money. We, on the other hand, care about our clients and take a personal interest in seeing them reach their goals. At CrossFit eXalted, you will have a coach on-hand at all times. We focus on keeping our members interested and motivating them to come into the gym to train.
Effectiveness – How many times have you or someone you know held a membership at a standard gym? Now, how has that worked out for you/them? Going to a regular gym can become increasingly boring in no time at all. This is especially true if you’re working out alone or have little knowledge or experience of how to properly train yourself.
CrossFit eXalted offers a fun, structured environment where the coaches and the community push each other to achieve their goals. At CrossFit eXalted you won’t spend hours on a stationary bike counting calories. Here you will learn how to perform simple and advanced gymnastics movements, how to power lift, how to execute Olympic lifts, how to run effectively and more. Most importantly, we program the workouts, all you have to do is show up and put in an effort. You won’t find yourself walking around our facility wondering what to do next.
Quality – You simply will not find the quality of coaching found at CrossFit eXalted, anywhere else. Our coaches are some of the most educated and respected in the area.
Q: Should I eat and/or drink before working out at CrossFit eXalted?
Absolutely. Make sure to drink plenty of water throughout the day. Active people should be drinking a minimum of a 1/2 to 1 ounce of water per pound of body weight per day. In regards to eating, please do not show up on a full stomach, as you may be very uncomfortable once you begin working out. Also, avoid showing up on an empty stomach as you may become lightheaded as with all physical activities. You should eat something roughly 2-3 hours before arriving at CrossFit eXalted.
Q: Is CrossFit like a “boot camp”?
Boot camps are effective for short periods. Like all gimmicks, they eventually lose their excitement and you will stop going. We have plenty of members that started at boot camps, P90X, etc. If you want to learn new skills and movements from certified, educated and passionate coaches that will set you up for success – this is your place. If you want to challenge yourself everyday – this is your place. If you want to be part of a community comprised of like-minded individuals that is like no other – this is your place. If you want to REALLY change your life – this is your place. Ready to get started?
Want to learn more? Click here to return to our Getting Started Page for more information.