Welcome to CrossFit Bishop's frequently asked questions page. We will try to answer your questions as clearly as possible, but if you find you still have any questions feel free to contact us here or at firstname.lastname@example.org.
What is CrossFit?
“CrossFit is a core strength and conditioning program. It is a program designed to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten generally recognized physical skills which are cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.
We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.” - Foundations, Glassman
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What can I expect from my first workout?
We are very cautious with first timers and will try to ease you into CrossFit so that your first experience will be a good one. Depending on your physical condition we will gauge a very basic fitness assessment according to your current abilities. Bring clothes that are comfortable and wear shoes that you can run in. If you have physical limitations from an injury or a sickness we will make sure to make appropriate modifications. Since intensity is relative to your emotional, mental and physical capacity it is sometimes hard to gauge where your fitness level is. As we get to know you better we will be able to streamline your workouts to fit within your abilities while at the same time give you goals to work towards.
Is there a warm up?
Yes. We generally spend around 20 minutes warming up with various gymnastics and weightlifting movements. We may also spend time reviewing more complex movements before that particular days workout.
Is there a cool down?
We have no structured cool down period but this does not mean you should immediately hop in your car and drive home or to work. If you have areas that feel tight or limited, we recommend spending a few minutes stretching and drinking water before leaving the gym. We also place significant emphasis on getting a recovery meal in as soon as possible after a high intensity bout with us.
What can I expect after my first workout?
You will most likely be very sore, but that should come as a wake up call rather than thinking that this training is too hard. If a person of the same age, weight and gender is able to handle CrossFit at its highest intensity, then you should be able to handle a workout at a lower intensity with lower loads and volume.
Should I rest when I’m sore?
No, not unless you are so sore that you can’t move which sometimes happens when someone has been really deconditioned for a long time. Though recovery is a very important part of a fitness program, you have to work hard and often to see results. The best way to get rid of soreness is to move and exercise and get the blood flowing. Go for a long walk or a bike ride or come into the gym and jump on a Concept 2 rower for 20 minutes. Try not to rest more than 3 days in a row, since after that you will start to lose ground and lose your fitness.
How many times do you recommend coming in for beginners?
We recommend three times per week to get the benefits that we advocate. If you attend less than three days your adaptation will be significantly slower as will your ability to learn the movements we utilize. After training with us for approximately six months you can decide whether you want to dive further into the program and join unlimited, or stick to a maintenance program of three days per week or less.
What happens if I miss a class, am too sick to train?
We recommend that you make up a class with adding another one during the week. Fitness is all about consistency and nature will punish those that do not exercise regularly. If you are sick, try to get in as soon as you start to feel better and go easy. Just participate in the workout with a lower intensity since much of the magic of Crossfit is in the movements.
What if I travel out of town?
We have workouts posted on our main page. Find a gym or a park and get done what you can. No matter how jet lagged you are, just suck it up and do something. Most times it just takes 5 minutes of moving to make you feel better.
What if I have a sore back?
Usually sore backs are due to core weaknesses. Please contact Colin if you have any issues and he will help you modify the program.
What if my knees are sore when I do squats?
Most problems with knees are hardly ever the knee itself. It is either something going on above or below it. We have found that 90% of knee issues are due to having an improper squat and or very tight IT bands. Both of these conditions are something we can help you with.
Will I get big or gain weight doing Crossfit?
Most CrossFitters experience weight loss even without a good diet. Weight gain is associated with diet. If you are eating complex carbs and sugar and are prone to weight gain you may experience weight gain. The best diet for staying lean, strong and fit is the Paleo Zone diet.