So you’ve heard about CrossFit and you are ready to give it a try.

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CrossFit Curious?

Here is what you can expect from your CrossFit
Palm Springs experience?

CrossFit is high intensity functional fitness. You train to live healthier and perform everyday, natural movements in a more functional and efficient way. CrossFitters want to excel in all 10 areas of fitness (cardio, respiratory endurance, stamina, strength, power, flexibility, speed, agility, coordination, balance, and accuracy) instead of, for example, just being able to lift something really heavy and set it down. The workouts are constantly varied, never boring, and just plain fun.


A typical CrossFit class consists of all, or any combination of the following 3 elements.  They are usually done in this order, after the group has gone through a warm up and briefing about their Workout Of the Day (WOD).


 

1

STRENGTH
Time: 10-20 minutes

Exercises: We cover multi joint movements such as Squats, Presses, Cleans, and Pull-Ups to name a few.  This section of the class will allow you to practice doing these movements with proper mechanics, heavier loads, and strict standards. The goal is to build strength and improve skills. You will perform better in the next part of the class and establish a solid foundation for future workouts.

 

 
 
 

2

CONDITIONING
Time: 15-20 minutes

Exercises: The core focus here is functional movements performed at high intensity. This is what CrossFit is known for. Running, Jumping, Lifting, Throwing, Swinging, and Pushing are all examples of Functional Movements. Everyday you will be asked to perform some combination of these, safely and at a pace that feels intense for YOU. Workouts can be scaled to meet your individual mobility and Intensity will vary for everyone. This phase of the workout will test your focus, conditioning and drive. Building class camaraderie and developing your capacity are just some of the benefits to be had, 3, 2, 1...Go!

 
 

3

ACCESSORY
Time: 10-15 minutes

Exercises: Single joint or unilateral (one arm or leg) movements. Variations of movements not commonly used in the other sections of class. These exercises are usually a compliment, or accessory to another larger functional movement. This will strengthen smaller muscle groups that improve stability, balance, and help prevent injuries.

 

CrossFit Confused?

We know it can be intimidating, even scary and definitely different, but we have your back. 

Here is a glossary of some of the most commonly used CrossFit terms. Relax - there's no test after.  ;)


Box: CrossFit gyms are typically referred to as a ‘box’ because they are traditionally located in industrial warehouses.
WOD: Workout Of the Day, as posted on CrossFit.com or determined by your coach/box (typically only about 20 minutes). If you’re wondering why many WODs have names, it’s because these are workouts that come up over and over again: It makes them easier to remember.
For Time: Your goal is to finish the prescribed workout as quickly as you can.
RX: When a WOD is performed RX'd, that means the athlete performs all modalities using the prescribed weight and reps. In CrossFit, all WODs can be scaled down to meet your fitness level, but the goal is to get to a place where the RX is challenging, yet doable.
Rx’d: This is written after your score if you did each exercise of the workout without any modifications, meaning you completed it as prescribed (i.e., 7R +16 Rx)
AMRAP: As Many Reps (sometimes Rounds) as Possible. Perform them within a prescribed amount of time or until failure. You want to complete as many as you can
EMOM: Every minute on the minute. Do a prescribed number of reps or exercises at the top of every minute.
MetCon: Short for metabolic conditioning, a type of short, high-intensity workout, designed to improve your cardiovascular capacity and rev your metabolism.
The Girls: Several benchmark workouts named after females like Cindy, Fran, or Nancy. These are used to test an athlete’s progress over time.
Heroes: Several CrossFit benchmark workouts that are named after actual military, law enforcement and firefighters that have died in the line of duty. These workouts are typically very difficult as a way of honoring these heroes. Unfortunately, the list of Hero WODs continues to grow.
Paleo: a diet based on the theory that humans should eat the foods available to them in nature. It’s based on Dr. Loren Cordain’s book “The Paleo Diet.”
Pukie: an unofficial CrossFit mascot. Pukie is a cartoon drawing of a clown throwing up after a tough workout—which is seen as a badge of honor in some CrossFit communities.
CrossFit Open / The Open: CrossFitters can register online, then compete in a form of CrossFit Games alone or at their box. Its about progress and participation not just winning, CFPS is an active participant.
The Games: An abbreviation for the CrossFit Games, The Superbowl of CrossFit. An annual competition where the most elite in the sport compete to be crowned the World’s Fittest Man and Woman.
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