How Do I start? sign up or email us at info at clutch crossfit to get started. Please click on our link for FREE CLASS and schedule your first session!
Do I have to attend an on-ramp / Beginners class? Yes, unless you have been crossfitting at another affiliate and can demonstrate correct form for Olympic lift technique. Our on-ramp program is called “Fit Camp” here you’ll learn what you need to do and get acclimated to crossfit at the same time.
Why is this so expensive?
This question should really be “Why do you cost more than my Globo-gym membership?” and the answer is that we provide a different, and far more effective service to you. What are you really getting for that Globo-gym fee? Towels, marble counters, Espn? Have you seen results since signing up? How many years have you been going there? Give us six months, if you’re not blown away at your progress then go back to the Globo-gym – we’re confident you won’t because we believe in what we’re doing and we’re invested in your success.
How is it billed? Each month is its own billing period. Each package is based on average session per week, but if you miss a week as long as its in the same billing month you can use those sessions other weeks.
Should I be in fairly good shape before starting CrossFit?
NO! A THOUSAND TIMES NO!!!! CrossFit is designed for athletes of ALL levels — from professional athletes, to desk jockeys, to homemakers, to retirees. We scale load and intensity for all our clients based on their individual fitness level and ability. Going to a traditional health club first will just delay the benefits you will receive from a CrossFit regimen. We pride ourselves on excellent coaching in a fun and highly energized environment surrounded by great people. Our group classes offer a high level of personal attention and positive peer influence that yield results which cannot be matched elsewhere. Whether you’re active or inactive, a beginner or an advanced athlete, your best is waiting for you at Clutch Crossfit.
Do you have a shower? YES! we only have one, but it’s really nice and its air conditioned so you can get dressed in comfort
How fast will I see results? well in short, it depends. Genetics play a large role, but diet and overall body wellness play an even larger role. Typically with a perfect diet Men will see significant change in 30days and women 60-90.
I’m a Girl Will CrossFit make me Bulky? I don’t want to get “big”.
No. Please read this article . Women do Not bulk unless taking supplements to cause bulking. please watch this video too of the women at the crossfit games 2010. Honestly the women around the gym in booty shorts who all the girls “wish they looked like” are the ones who are lifting as heavy as possible and working hard each day. We’ve helped women who were 0’s who thought they’d never have a butt fill in their jeans and we’ve helped women who were severely overweight lose 50-100lbs and we’ve also helped people quit toxic behavior such as smoking. Our focus is on your long term health. The women you see who appear too masculine are often trying to push their bodies limits through extremely specialized training and supplementation. You have to want to look that way otherwise you’ll simply develop a long lean strong physique.
What is CrossFit?
CrossFit is an evidence-based (meaning it is Measurable, Observable & Repeatable) strength and conditioning program built on constantly varied, functional movements, executed at high intensity. It was developed to enhance an individual’s competency at all physical tasks. (We refer to this as general physical preparedness or GPP). CrossFit started in Santa Cruz, CA back in 2003 and is now an internationally accredited performance based fitness program with over 2100 affiliates worldwide. CrossFit Fully Involved is a private fitness facility where clients can work out only under the direction of an ANSI Accredited CrossFit Coach.
Umm, what? In english please?
Simply put: think of a bootcamp, a bootcamp where you show up a few times a week and written on a board is a different, random workout. Everyone who shows up that day will be doing that exact workout. And every time you show up, the workout is a different length and type (they vary a lot!).
DAILY CLASS – Here’s a sample-
Looks daunting, doesn’t it? Firstly, “Barbara” is just the name of this workout (WOD). As I’ve mentioned before, CrossFit Headquarters names their benchmark workouts, which means the workout of “Barbara” is this exact CrossFit workout anywhere in the world.
So back to you standing there and staring at the board. You know it’s Barbara, and you read “5 Rounds For Time,” which means exactly what it says; you’ll finish this workout once you’ve done 5 rounds of an: 20 pull ups, 30 push ups, 40 sit ups, 50 squats, 3 min break.
Now if you don’t know what the actual movements are (don’t fret – most people don’t), you’ll be TOLD and SHOWN. That’s the beauty of CrossFit; at the beginning of each and every single workout the Coach will DEMONSTRATE the movements for you. So never worry about not knowing what to do, or feeling stupid. (Everyone started somewhere!
Do I need to be in amazing shape to start? Am I too fat, unfit, weak to do CrossFit No, no and no again. It is actually impossible for anyone to be too big, too unfit, too weak or to uncoordinated to do CrossFit. That’s actually the beauty of CrossFit – everything (and I really mean every single movement) can be modified. And by that I mean all the movements have many different variations ranging from the newbie level, to elite level.
Ex) There is no way I can do a pull up. But they have colored bands with different elasticity to help you, OR, if you’re like me and still couldn’t do a pull up even with bands, you can do ring dips (which everyone can do).
Is CrossFit dangerous? Yes, if you do it wrong. Just like brushing your teeth is dangerous if you stick the toothbrush in your eye. That’s why we have coaching. Most people weren’t born knowing how to perform Olympic lifts or hand-
stand-push-ups. Someone needs to teach you how to do them correctly. We’re the people to do it.
But I’ve read news articles about the Dangers– please read this Blog- CrossFit changed my Life it Can change yours too
I’ve heard CrossFit is really hard. Is this true?
Great fitness doesn’t come easy, bottom line. CrossFit will knock you flat. But that doesn’t mean you start
at the hardest level. All new athletes start in our in an On-Ramp and only attend beginner classes. Your Coach will scale the WOD to your level. If you can only dead lift 50 pounds safely today, then that’s where you start. Then we help you to get stronger. Got pull-ups no problem? Great, we’ll show you how to do more. Don’t even have one pull-up? Well, that’s OK, too. We’ll teach you how to getone — then make you strong enough to do a bunch. No matter who you are.
So does this mean you’re going to make me puke? I hear CrossFit Always makes you puke.
Here’s the truth: Maybe… but that’s not the goal. Our goal is to have you test your limits, help you see how
far you can go, and then push you just a little bit further. You’ll learn exactly how much CrossFit your body
What is a WOD?
It is the “Workout of the Day”. We select and post a workout for each day. This workout could be a “named” workout, developed and described on the national site, or it could be a workout we have developed here. It is all part of the “constant variation” philosophy of CrossFit.
Did CrossFit Change Your Body?
Yes! There is no question that CrossFit delivers amazing physical results. I’ve seen it firsthand through blogs I love, and people at my CrossFit. I got stronger (look!), faster, and a lot more toned. True, the scale didn’t drop, but my clothes fit better. CrossFit alone will not work if you aren’t eating right- you cannot out-train a bad diet. If you want to see results any of our coaches can help you with nutrition! check our our testamonial page if you don’t believe us! Its not easy, but it works!
If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach Glassman, Here is a hierarchy of training for mass from greater to lesser efficacy:
What if I can’t do the workout as posted?
Not all athletes can do ALL CrossFit workouts as RX’d (described). A big part of CrossFit is the concept of “scaling”. That is, substituting in modifications to movements to make them more or less difficult based on the individual’s level of fitness and training. For example, many workouts include the pull-up. Many people cannot do a dead hang (non-kipping) pull-up. The pull-up can be scaled by substituting a kipping pull-up, jumping pull-up, pull-up with resistance bands, a bar pull-down, etc. In this way, you can begin with less challenging exercises and progressively work your way up to more advanced movements.
How many times do you recommend coming in for beginners?
We recommend three times per week to get the benefits that we advocate. Two times would be minimum since after 3 days off you will start to lose ground and lose your fitness.
What Should I Eat?
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
- EAT meat and vegetables, nuts and seeds, some fruit, little starch and no sugar in 4-6 meals per day.
- AVOID processed carbs – breads, pasta, cereals, except on your 20% cheat days (see below).
- DRINK 50-60% of your bodyweight in ounces each day of fresh filtered water. Alkaline water (enhanced PH is great stuff).
- DO THIS 85% of the time. Then cheat like a mother 15% of the time. Life is too short to be perfect.
- PROTEINS Get from lean meat sources (unless vegetarian). Identify this first in every meal and use roughly 9 grams per main meal.
- FAT has 2.5 times the caloric energy that carbs. Use 3 grams per main meal (+/- as needed to adjust energy levels, satiety, and “leanness”)
- CARBS Get from green vegetable sources. Use about 7 grams per main meal. Limit starches. Eliminate gluten and processed grains in form of pastas, breads, cereal.
I’m a Runner and I thought I was supposed to eat bread/pasta before an endurance event if I’m not eat pasta? How do I Fuel My body?
I’m Not Sold, Why Else?
CrossFit is also individually based. So you’re only ever competing against yourself. It’s not a competition, but it could be if you wanted it to be. It’s up to you. But one thing that’s for sure, is it’s SO supportive. Everyone wants what’s best for everyone else. You’ll find encouragement there, and be able to set (and smash) goals for yourself.