Frequently Asked Questions

What is a `WOD`?

W.O.D. stands for "workout of the day.” Every CrossFit Box you will attend uses this term.

What types of movements/exercises will I be doing?

First thing you will learn to do is our fundamental functional movements. Then you will learn how to perform bodyweight exercise and weight training. We use kettlebells, barbells, bumpers, gymnastic movements, Olympic style weightlifting, bands, hurdles, tires, sledge hammers, rings, rower, medicine balls, dumbbells, and more.

How often should I exercise?

The programming at CrossFit Sun runs 5 days a week, Monday - Friday.  We also offer specialty classes and events on the weekends.  Our focus is always about learning the form and technique before adding in the intensity.  This means that if you are new, you can still come in as much as you want without the fear of over training.  The WOD changes daily and with that, so does the exercise movements.  The more days you come in, the more exposure and coaching you get to different types of movements(faster progression).  Let's say you workout on Monday and the next day you are a little sore, you can still attend class on Tuesday to practice the techniques of the day.  All new members are encouraged to slow down and focus on learning the techniques as opposed to going all out with bad form.  Listen to your body and rest if needed.  Most members will workout 4 to 5 times a week.  

How long will it take to see results?

This really depends on how hard YOU are willing to work. Someone that is dedicated and wants results instantly can achieve it fast. If you are willing to change your nutrition and start exercising immediately, then you could achieve results in 2 weeks. The average person can start to see physical changes in 4 weeks. Members often get other changes much quicker. They experience more energy throughout the day, better sleep, better focus, and less stress after a few sessions.

Is CrossFit for health, athletic performance, weight loss, or aesthetics?

CrossFit is a complete regimen that will improve health, athletic performance, fat loss, and body composition all in one. Whatever your goals are, adhering to a CrossFit program will help you achieve them faster.

Will I get bulky doing CrossFit?

This is the biggest fear that most women have when exercising. That is why you mainly see women on the cardio machines in the gym and not in the weight room. Women need to incorporate strength training more than men because they are at higher risk for osteoporosis. Your bones are not going to get stronger by hitting the elliptical everyday.

Also, testosterone is required for a person to develop large muscles. Women have 1/10 the testosterone as men which makes it impossible to develop huge muscles naturally. The huge and buff women you see in body building magazines are taking testosterone injections, eating massive amounts of calories a day, and working out many hours everyday. Have no fear of getting bulky, I promise you it won’t happen.

CrossFit will actually give women the look they are after. Our program will help you burn fat and increase lean muscle mass. This results in a lean and “toned” body much like a dancer, and not like a bodybuilder.

Can I get strong and lose weight at the same time?

This is a common misconception about fitness.  You often hear that you have to increase your protein and calorie intake dramatically to bulk up/increase strength.  After you achieve your strength goal then it is time to cut or slim down.  How many times have you heard that?

Your body constantly changes by the way you train.  This traditional way of thinking will imprison you in a never ending unsuccessful cycle.  First you will get "fluffy" big and strong, but then you turn to the cutting/slimming phase.  Once you take away the strength training stimulus and replace it with cardio your body will adapt.  This means you lose your strength gains while you burn the fat.  So you might lose a bunch of weight but you also lose your hard earned strength.  We advise people to not waste time going back and forth.

CrossFit is designed to help you cut excess fat and increase strength as well.  CrossFit also improves your overall fitness by making you sufficient in the 10 general physical skills.  This means you will have more Cardio, Strength, Flexibility, Stamina, Power, Speed, Agility, Coordination, Balance, and Accuracy!

Do I have to be in shape before I can start CrossFit?

I always hear people say that they need to be in shape before they start CrossFitting. It will actually be more beneficial if you start CrossFitting without any knowledge of how to exercise. You get to learn the important fundamentals right off the bat. This will allow you to develop a great base. Exercising without coaching can lead to improper form, muscular imbalances, and higher risk for injury.

Is CrossFit for athletes only?

CrossFit is for EVERYONE! We focus on functional movements. These functional movements are essential human movements that we use everyday. It benefits children to learn proper mechanics to avoid injuries when they are active. CrossFit offers the general adult health physically and mentally. Our grandparents need to CrossFit the most to preserve health and improve quality of life. Bottom line, everyone will benefit from CrossFit.

How does CrossFit improve my athletic performance?

CrossFit is perfect for athletes. Our goal is to make you a complete athlete by targeting all 10 general physical skills. Most traditional training methods only target a few of those skills. The most important part of CrossFit for athletes is that we use functional movements, Olympic lifts, and gymnastics to propel you to the next level. CrossFit is also big on mental toughness. Our workouts will push you mentally every time which gives you an advantage over non-CrossFitters. CrossFit is known as the “sport of fitness.” Each training session will feel like a competition which carries over into your sport. Being able to perform while you hit that mental wall and when fatigue sets in can be trained. Learn how to eat right, get stronger, more explosive, move faster, increase flexibility, and increase mental toughenss to become a complete CrossFit Athlete!

I can’t do CrossFit because I have back problems and/or knee problems.

Ok, this isn’t a question but I get these statements all the time. Many people hurt or tweak their lower backs, knees, shoulders, etc., and are afraid to exercise those areas. The problem with avoiding those previously hurt areas forever is that they never get strengthened. This is disaster waiting to happen. You create muscular imbalances by training other areas of your body and avoiding the problem area. You become stronger everywhere else but at the same time that problem area gets weaker in comparison.

Many members have had reoccurring injuries and tweaks before trying CrossFit. CrossFit has helped members by correcting muscular imbalances, learning functional movements, and strengthening the muscles around their problem areas. CrossFit teaches you how to move properly and exercise with correct mechanics. Many of these injuries are most likely caused by improper mechanics while performing physical tasks.

I heard you can get hurt doing CrossFit, is this true?

Any physical activity can result in injury. CrossFit is safer than most activities because we focus on mechanics. In the beginning, you will learn the basics and master the mechanics. Once you can effectively perform the techniques consistently, then we increase the intensity. Safety is a huge priority to us.

The workouts you post are too hard, I could never do that

Have no fear. The WOD is made to challenge an elite athlete. But that same workout is scaled to YOUR skill level. When you start, you will be doing a modified version of the WOD. We change the load (weights), repetitions, rounds, and distances to fit your abilities. Modifying the WODs will prevent you from over exerting yourself and prevent overwhelming soreness.

What is the difference between doing the workouts on my own or doing them in the CrossFit Sun gym?

The most important part is coaching. Having a certified coach with you during your WOD will reduce the risk of injury, improve your fitness faster, and fix bad mechanics. You can’t see yourself while you train. More importantly, you won't know when you are doing movements incorrectly. This leads to bad form and bad habits. These problems will actually be harder to correct in the future.

You are missing the warm-up, cool down, and fun time. We always have a different warm-up daily. It ranges from a circuit run, interval training, jump rope challenges, burpee tag, ab circuits, etc. We also work a lot on mobility and stretching for injury prevention.

A big part of CrossFit is community, family, and camaraderie. Having a good base of positive people around you is the best environment to train in. The argument that "nobody can see you in your living room" might convince some people to buy DVDs and train alone at home, but the fact of being around others is a strong inducement to show up, do the work, upgrade the intensity, and minimize slacking and flaking. Not only will you be encouraged by the support from everyone, you will have a great time doing it.

Take a look at your average Globo-gym. When you walk in, you will see a bunch of people with Ipods. Everyone is secluded and not interacting with anyone else. This leads to boring workouts that have no intensity (which means ineffective) and eventually pushes people to quit exercising. It is a sad sight to see. If you go to any CrossFit gym, you will see that the energy is high, everyone is encouraging everyone, and everyone really cares about each other.

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