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CROSSSFIT FOUNDATIONS CLASS

So you just signed up to take our Crossfit Foundations Class, what should you expect?
First, what is CrossFit? CrossFit is a workout regimen that gets you good at everything (running, weightlifting, gymnastics etc) with a simple approach. There is a WOD (workout of the day) that you have to perform.

NCrossfit Foundationsow that we have defined CrossFit, what can you expect during the Foundations Class. Our Foundations Class is a 3 session package that introduces you to the fundamentals of CrossFit. Classes meet at 7:30 pm Monday and Thursday nights; each class is approximately 1 hour in length. If you miss a class you can make it up at the next scheduled Foundations Class.

During the Foundations course we are going to want to know a little more about you. We will be conducting assessments in order to understand you, your personal goals, current health, concerns or up and coming competitions. Once we have some understanding of your needs, we can help you achieve your goals. Additionally, you will receive a comprehensive understanding of the CrossFit program. We’ll introduce, refine and technique and discuss range of motion requirements for the following movements:

Squats: air squat, front squat, overhead squat, back-squat
Presses: shoulder press, push press, push jerk
Power movements: deadlift, sumo deadlift high pull, ball clean
Olympic movements: clean and jerk, snatch
Gymnastics: pull-up, push-ups, burpees, ring dips, muscle-ups, Handstands, l-sits etc.
Other common movements: thrusters, wall ball, kettlebell swings, rowing, box jumps, jump roping.

Please understand that all movements have modifications and we are happy to work with all abilities.

We’ll also introduce you to a better way of eating. Nutrition is often overlooked when training, but to us it is the foundation of fitness. Though you don’t need to follow a nutritional program to be a part of Crossfit Mayview, we want you to look and feel good, and will help you structure your nutritional program so that your goals are easier to accomplish.

The first class we will go over the CrossFit foundations, our vision of CrossFit, brief nutrition chat, and do the Baseline workout.  The next 2 classes teaches basic CrossFit movements followed by a simple workout at the end of class using the movements that you went over. Everyone always does better on Baseline, usually by a lot and it is great to see how much you can improve in just 6 sessions.

Once you are done with Foundations, you will be released into the wild (somewhat). You are free to sign up for whatever Crossfit Mayview classes you would like (go to the Mindbody login tab on the home page of crossfitmayview.com) , but we will scale the workouts to ease you into the workload.  Most athletes do not come out of the gate doing the prescribed (RX’d) workouts and that’s ok!  We have a very long term view of CrossFit, you have plenty of time to get better.  We advise new members to start with 3 WODs in a week and then add 1 class a week as they become more comfortable.

You are going to be sore, eat well, get your rest and ease into it.  If you have any questions, ask a coach, another member, anyone!  We are all here to fun and make your experience more enjoyable.


Tips for Starting CrossFit

1. You’re Competing Against Yourself, Not Others
When it comes time to throw down in a WOD, go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you.

2. Don’t Be Too Proud To Scale
Not everyone can do the same weight. Scaling is defined as substituting another exercise or lesser weight so that you can properly and safely do the prescribed workout. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.

3. A Set Structure to the Class
Foundations will have laid the…uh…foundations of how a CrossFit class is structured—though it can vary. In most instances, you should expect to spend 10 to 15 minutes on a group warm-up, a strength or skill element followed by the meat and potatoes of the class—the workout itself. The design of a CrossFit class means that an athlete is making the most of the 1-hour they have available to focus on mobility, strength, skill and conditioning. ‘Rest’ time (remember wasting all that time you wasted at a ‘traditional’ gym?) is closely monitored and efficiency is prioritized. So not only are you working out and having fun, you’re getting the most bang for your buck as well.

4. Don’t Be Afraid To Ask For Clarification, Over and Over Again
It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

5. Personal Attention from the Coach
You’re not going to be thrown straight into the thick of it with no one watching your back. In fact, expect your coach to spend some extra time walking you through each movement in detail and critiquing your form. This is to be expected and is a sign that your coach is a professional who wants to make sure you are moving efficiently and safely.

6. High Intensity, But Low Weight
You are brand new to CrossFit. You won’t be expected to do anything you can’t handle safely; that probably means doing the WOD with low weight. Performing the WOD with lighter weight ensures that you will be placing more emphasis on the technique of the movement. Since you are still getting the hang of things, this allows you to perform it in a safer manner. But that doesn’t mean that your intensity should waver at all. Effort is universal across the board, so make sure that you give 100% and impress the hell out of everyone in your class so that they know you mean business.

7. Confusing Terminology
Amraps, EMOMs, WODs, OLYs, ‘The Girls’—WHAT? Foundations may have explained the basic terminology of some of the lifts, such as snatches and cleans, but the variety of CrossFit acronyms and workout names can easily confuse a newcomer. You may think that the rest of the class is speaking in riddles, but rest assured you’ll get the hang of it, and in no time you’ll have mastered the CrossFit lingo.

8. Loud Noises.
Walk through the door and expect to be greeted with some pounding tunes, the resounding thud of barbells making contact with the ground, yelps of encouragement and grunts of exertion. All normal, natural behavior you can expect within the walls of the box. Music to a CrossFitter’s ears.

9. What You Eat is More Important Than What You Lift
Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.” When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Zone, Paleo, Primal, Hunter-Gatherer; just eat as clean as you are able.

10. It Doesn’t Get Easier, It Just Hurts Less
You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability.

11. You Won’t PR (Personal Record) Every Day
Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.

12. Have Fun!!
Let’s face it, some of the workouts are not fun. But when it’s over, you feel a sense of accomplishment. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? The things you’ll learn in a CrossFit gym are fun: gymnastics, Olympic lifts, new swear words. You can’t do this stuff in a globo gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment.

13. Listen to Your Body
Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. Take a rest day. Stretch.

Please COMPLETE THE FITNESS QUESTIONNAIRE and GUEST RELEASE FORM (see download link below) and bring them to CROSSFIT MAYVIEW when you attend your first FOUNDATIONS Class.

Below is a link to download the MEMBERS BILL OF RIGHTS…since it is YOU that makes Crossfit Mayview what it is.

WE LOOK FORWARD TO MEETING YOU!

weight-iconDownload Members Bill of Rights

 

weight-iconDownload Guest Release Form

 

weight-iconDownload The Fitness Questionnaire