August 5, 2014

South Riding CrossFit Trainee Starter’s Guide

CrossFit has become very popular in the last few years, and many people who live in South Riding want to know more about this amazing program. CrossFit competitions are being broadcast on ESPN, Reebok is now in the game and they are putting together some fun commercials, and CrossFit facilities are opening up everywhere.

CrossFit can be defined in several ways. Some say that it is, “highly varied, functional movements performed with high intensity.” Others describe CrossFit as the, “sport of fitness.” But the simple way to see CrossFit is as a strength and conditioning program that develops fitness across a broad range of modalities, including cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination and accuracy. We are not ultra marathon runners, or power-lifters. We look at fitness as broad, general and inclusive, and the right facility can benefit everyone, from Grandma to the elementary school child.

You might be asking the question, “Is CrossFit right for me?” Well, the honest answer is that it depends. Each CrossFit facility (called a “box”) has a different culture and cost. Some boxes are interested only in competitors, and others are very expensive. However, the prescription for health set forth by CrossFit truly is for everyone.

But what is the “right” facility? Again, the honest answer is that it depends on you. Capital CrossFit is really good at scaling both the movements and intensity to meet the requirements of each person. Many who join Capital are brand new to fitness, and need to start slowly. But the supportive, highly coached environment is engaging, and keeps trainees coming back for more; consistency, after all, is the first key to fitness.

A CrossFit class – at least at Capital CrossFit – is broken up into sections. Warm-ups, skill work, the day’s workout and stretching are the typical format, in the presence of a certified fitness professional. While the actual workout of the day (WOD) tends to be short, the entire experience typically takes between 40 and 60 minutes.

We often use “named WODs” because they are infrequently repeated, and provide trainees with the opportunity to measure their progress. One of my favorite named WODs is:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

But many who read Helen think, “I cannot do a pull-up, therefore I cannot do CrossFit.” Nothing is further from the truth. Some people will be able to do the workout as is, but others need to substitute movements and/or work on range of motion. At Capital our trainees include amputees and people with serious medical issues, but they understand that health requires regular fitness. These people seek out the ongoing advice and guidance of their coaches to ensure safety.

While CrossFit is more expensive than a health club, Capital CrossFit will beat any Loudoun CrossFit price. The expense is primarily due to the coaching and programming. In a traditional health club you are left to your own devices. At boxes like Capital, you always have somebody there supporting, teaching and pushing.

We were located in one of the first 90 CrossFit boxes, and we are just 3 miles from South Riding. Come out for a free trial class, and see for yourself why CrossFit has become so popular.[gem_youtube video_id=”mlVrkiCoKkg”]

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