What’s your policy on make-up classes?
Why train with CrossFit 100 instead of joining a gym?
- All your workout routines are designed for you.
- CrossFit 100 is built on change and innovation, always evolving, so you will always be challenged, and never be bored.
- With limited class sizes of 10, you will have my personal attention at all times.
- Nutrition guidance is included and has a major role in the CrossFit 100 lifestyle.
- You get to see my smiling face!
Is this really for anyone? Any fitness level?
How will my body react?
What is CrossFit?
Functional movements are natural everyday movements that are essential in our everyday lives. These movements are performed when muscles contract from the body’s core to the extremities. Functional movements are movements we perform countless times each day without ever thinking about them: squats mimic the movement of sitting down into or getting up from a chair; deadlift are the same movement as picking up something from the floor.
Crossfit’s goal is: “to forge a broad, general and inclusive fitness … a program that would best prepare trainees for any physical contingency – prepare them for not only for the unknown but the unknowable”.
With CrossFit training, you are encouraged to be good at everything instead of the best at just one thing. Crossfit’s advantage is that if you need to run a 5K, you will be able to do so, but on the other hand, if you need to do a 100 meter sprint in less than 15 seconds you will be able to successfully do that, too! It’s about quick bursts of explosive power, steady and varied repetitions and long endurance workouts
There are 4 models used to support CrossFit:
- The 10 skills: Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
- The Hopper: The ability to do anything that is thrown at you. He or she is fittest who can do the most things well. It’s simple enough; CrossFit trains you to do short, medium and long training days. Your body becomes accustomed to quick, fast bursts of speed or a 1 rep max for weight lifting, and the ability to do endurance training. The goal in CrossFit is not to become the best at everything; it is to successfully do everything well.
- Metabolic Pathways: CrossFit is a blend of metabolic pathways – phosphagen, glycolitic and oxidative. These metabolic pathways stand for the energy exerted for each human action.Phosphagen pathways are very quick, high-powered activities – sprints, deadlifts, etc. Glycolitic metabolic pathways are activities that last several minutes – 400 meter runs, 100 push-ups, etc.The oxidative pathways are low-powered and high-endurance activities that last in excess of several minutes – marathons, met-con workouts, etc.
- Sickness, Wellness and Fitness:
This represents wellness in every aspect throughout our lives. People who eat right and exercise consistently in all of the models that support CrossFit will be healthier and able to do more throughout life!
CrossFit helps people take care of themselves for longer throughout the aging process and fight off infections and sickness better than someone who is not fit.
Don’t accept defeat in getting knocked down; Gain strength in pulling yourself back up!
On a very personal note, CrossFit has been the sole exercise program that has kept me interested long enough to stick with it. The constant variance and never-ending self-improvement are only two of the things that keep me interested in doing what I do 6 days a week! It’s all about making myself fit so that in later years I am able to do what others cannot. I will be able to care for myself and do for myself when my peers will only be wistfully reminiscing “… oh, remember when I could …?” Well, they WON’T be saying that if I have anything to do with it – I hope to bring ALL my friends into the Crossfit way of life so that we’ll all enjoy long and productive golden years!!
I did not know what I was getting myself into in 2010 when I started this journey, but every day I find myself more eager to conquer those difficulties I have yet to master, and I cannot wait to challenge myself with what I have yet to attempt!
CrossFit is not only an exercise regime, but also a way of life. I find the encouragement of other CrossFitters to be a unique support network that I have never seen before in any gym or sport of any kind. We are there to help each other reach goals that we set for ourselves and to push beyond those goals and give encouragement to those who feel fatigue is sometimes stronger than their own will. It is truly a community of wellness, and I am proud to be a part of it!
My goal when I started CrossFit was to fulfill a commitment I had made to someone special, but I continue because of my children and their eagerness to CrossFit with mommy. I love to hear their small voices shouting, “WHOA! You’re really strong!”
My current goal is to train others in Crossfit and bring them to optimal health, and I hope that have my children continue to follow by example. When I turn 80 I will be ABLE! I will be able to carry my own groceries and care for myself and I will CrossFit with my grandchildren!! I like to imagine those sweet little voices saying, “My grandma can beat up your grandpa!! I like that!
What should I eat?
My spouse will never go for this. What should I do?
What about my kids?
How do I cook all my favorite pastas, casseroles, and desserts and still follow a Paleo/Zone Diet?
You don’t. Eating healthy is a lifestyle change. Many things from your old lifestyle simply do not fit in your new lifestyle of healthy eating. Now that’s not to say you have to give up anything completely. Everyone lets loose and has a cheat meal or dessert from time to time. But what you shouldn’t do is go crazy trying to modify all your favorite high-carb meals into something Zone and Paleo friendly, because it just doesn’t work. The underlying issue is breaking the emotional connection to food. Food is fuel. Just eat it and get on with life. Food is not a way to achieve happiness. Happiness is what happens in life when you’re done eating. If you get emotional fulfillment and gratification from food then it’s evidence of a hole in your life that you’re trying to fill. As a healthy way to set and achieve goals and spend time with like-minded people, CrossFit is part of what will fill that hole. But you have to start by realizing the situation and accepting that if you want to SEE change then you’ve got to BE change. Your old dietary habits will just give you your old results.
What is fish oil?
What should I eat before a workout?
What should I eat after a workout?
- High glycemic load carbohydrates (vegetables, oat bran, brown rice, sweet potatoes etc.
- Easily digestible protein (eggs, fish, etc.)
The science behind post-workout nutrition is that in the time window directly after high intensity exercise your body gets a “get out of jail free” card with respect to high glycemic carbs. This window spans from when you finish your last rep to 2 hours later, but is most potent in the first 30-45 minutes after the workout. Not only are you less affected by an insulin spike during this time, but your body can actually productively use that insulin in replacing glycogen.