CrossFit West Richland FAQ’s
1.) What Is CrossFit?
The definition of CrossFit is constantly varied, functional movements performed at high intensity. However, that is a rather broad definition. Throughout these FAQ’s we hope to better answer the main question we are always asked, which is, ‘What Is CrossFit?’.
2.) Is This A Gym?
Yes, this is a gym; however we are not like a globo gym (24 Hour Fitness, Golds Gym, Ballys, etc.). At CrossFit West Richland you can’t walk in the door, put on your headphones & do your own thing. We are a coached facility for fitness-minded people and athletes looking to better themselves with each WOD (Workout Of The Day). You don’t pay for access to our gym just to use our equipment, you pay for coaching. In order to do that our members workout together in a group class and our coaches help you through every step of the way.
3.) Why Is CrossFit More Expensive Than A Traditional Gym?
We are a coaching/training facility. You will have a certified trainer working with you every class you attend. The price difference between CrossFit & a globo gym is that you pay an access fee for a globo gym, you pay to walk in their doors and coach yourself. Inquire about personal training at a globo gym and you will see the value of our facility. We do not compete with globo gyms on price, but on the value we provide to our members. You will not find another group that cares more about your health & fitness than we have created here.
4.) How Long Is A CrossFit Workout?
Our workouts vary in length from & will depend on your strength/skill level. Most WOD’s can be completed in less than 30 minutes, while some WOD’s can be as quick as 5 minutes. Research shows that shorter duration & higher intensity workouts yield greater benefits and results. For example, if you run 5 miles your intensity will be lower than if you run multiple 400 meter sprints. If you have a shorter workout you will work harder which will produce a better response to the activity you are doing, especially combined with the movements we do in CrossFit. Without hard work you will not receive results, which is why we encourage you to work to the limits of your physical and psychological tolerances.
5.) What Does WOD Mean? Does Every Class Do The Same WOD Each Day?
WOD stands for Work Out Of The Day. The WOD will be different each day, but each class throughout the day does the same WOD.
6.) Why Group Classes? Why Can’t I Work Out When I Want?
Group classes encourage a healthy, fun & competitive atmosphere to help push you to do your best. We encourage group classes for all beginners. For those who are experienced we have open gym time in our schedule where members can come in & do their own thing.
7.) Do I Need To Get In Shape Or Have Experience Before I Start CrossFit?
The answer is no. CrossFit is designed to get those who are out of shape on a path to be & feel their best physically and mentally, and to get those already in shape in better shape. You can never be “too fit”. The most elite athlete can walk into a CrossFit gym and still find a workout to be challenging. We are here to continually challenge you. One of the best things about CrossFit is that it is always scalable. Every WOD can be modified. Our goal is to get you fit faster than you would on your own. By modifying your workouts through weight used & movements, you will still get a high intensity workout that will keep you safe while building strength, stamina & agility.
8.) What Does “Scale” Mean?
Scale means to lighten the workload by lessening weight used or modifying the movements. Everyone that starts CrossFit scales their weight and movements as they work towards their goal of becoming more experienced and comfortable on the gym floor. We stress the importance of scaling WOD’s until you feel absolutely comfortable with the movements and technique to do them successfully on a consistent basis. We offer scaling options for each individual so each member can thrive during our WOD’s on a personal level, even a beginner. CrossFit requires you to check your ego at the door. Don’t worry about the person(s) next you. You are here to work on your own personal goals, and those differ from member to member. We want you to walk in and out of our doors injury free, in order to do that you have to trust the process, do not rush it or try to do something out of your reach.
9.) I’ve Heard CrossFit Is Really Hard, Is that True?
CrossFit is as hard as you make it. We encourage all of our members to push themselves to their limits. Only you know your tolerances & limitations, & only you can push yourself to them. You will get out of your workout what you put into it.
10.) I Don't Know How To Read The Whiteboard?
CrossFit has so many new words, & not knowing what they all mean can make working out discouraging. We have compiled a list of some CrossFit terminology to help you out.
- WOD – Workout of the Day.
- AMRAP – As Many Reps/Rounds As Possible.
- EMOM – Every minute on the minute. For instance on the whiteboard one day the WOD is 10 Minute EMOM: 10 Push-ups & 10 Air Squats EMOM. This means that you do 10 Push ups & 10 Air Squats at the top of every minute for 10 minutes.
- TABATA - Where an exercise is performed for 8 rounds, each round is 20 seconds of work & 10 seconds of rest.
- RX/Prescribed - When the WOD is performed as it is written on the board without scaling.
- 1RM - 1 Rep Max
- RFT - Rounds (or Reps) For Time.
- Rep - Repetition. One performance of an exercise.
- BS – Back squat.
- CLN -Clean
- C&J – Clean and jerk
- DL – Deadlift
- FS – Front Squat
- DU’s – Double unders. When jumping rope the rope passes under your feet 2 times between each jump.
- KB – Kettlebell
- MU – Muscle ups. Can be performed on rings or pull up bar.
- OHS – Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head.
- T2B – Toes to bar. Hang from bar, bending only at the waist raise your toes to touch the bar, lower them and repeat.
If you have any other questions please don't hesitate to ask!