I can’t do CrossFit because I don’t want to aggravate back or neck pain from previous injuries.
- Numerous clients of ours have come through the doors with previous injuries or tweaks and found relief from the pain by strengthening the muscles around the problem area. All too often people neglect exercising their low back due to fear of injury. Because of this they end up deconditioned, weak, and more susceptible to injury in the future from minor mishaps which is usually what happens. Taking part in CrossFit will provide you a buffer so that you are less susceptible to these kinds of injuries. The movements and workouts are all completely scalable allowing anyone to take part. Our professional and experienced know how to adapt CrossFit to fit you.
What is the programming at CrossFit Pella like?
- Our programming is constantly varied, high intensity, utilizing functional movements. In “plain speak” we program a mixture of gymnastics, weight training and metabolic conditioning. This does not mean that we do flips from the bars, but we will perfect body weight squats and work on pull ups. Weight training may be something like wall balls or cleans with an Olympic bar. We work on mobility, making sure we are moving in the best way possible. We often end our workouts with a finish portion, this may be a few sprints, tire flips or practicing cartwheels. Our Saturdays are “Open Gym” where athletes are encouraged to work on skills, make up a WOD they missed or join in a group WOD, as a way to work together and build community and some healthy competition among teams.
Can I get a good workout in less than 30 minutes?
- Yes, this is absolutely what we strongly believe in. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. Basically, it just boils down to hard work. But the truth is, the longer the effort the lower our intensity. If you run 10 miles your intensity (power output) will be lower than if you run multiple 400 meter sprints. CrossFit Pella does go beyond 30 min on occasion, but the majority of our workouts are shorter in duration. If you have a shorter workout, you can work harder by nature which can lend to a better response, especially combined with the movements we do. No matter whom you are or what workouts you do, without hard work you will not receive results, which is why we encourage you to work to the limits of your physiological and psychological tolerances.
I am afraid I will get too big and bulky.
- In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: pick up very heavy weight on a very frequent basis. This is not something we do. Yes, we are very much concerned about your strength and we do lift heavy some days. But this is not our main focus. Two: eat an extremely high calorie diet. For most to gain productive muscle mass takes quite the effort in eating the right foods in a high amount. This is also something that we do not focus on. The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (muscle mass).
I have heard you can get hurt doing CrossFit, is this true?
- You can injure yourself in any activity, but CrossFit is safer than many activities people perform every day. We like to work with people in 3 stages. First: mechanics (learning how to do the movements with correct technique), Second: consistency (the ability to do the movements over and over again with safe and relatively efficient technique), Third: intensity (the speed at which you do the movements). One does not come before the other. We always start with mechanics.
I have to get in shape first before I start?
- This is a common misconception. The most elite athlete can come into the gym and find a workout challenging. You will never be “fit” enough. That’s why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey; we are never really “there.”
I feel it is too expensive, is this true?
- Our rates are actually less expensive than any other group led workout programs in our local area. The reality is with the quality of instruction you get from our trainers, it is personal training at a fraction of the cost.
I have heard CrossFit is really hard, is this true?
- CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances but only you can make the most out of your own workouts with the amount of work you put into them.
I have to admit, I just follow your blog/CrossFit website/ Facebook page and then do the workouts on my own, is this okay?
- You could just follow our blog or the CrossFit website, but you would not get the quality of teaching from our certified trainers. Most people are not taught how to move correctly and don’t know how to teach themselves. You are automatically making yourself more susceptible to injury by trying to do this on your own. It is also infinitely more fun when you are encouraged and held accountable by a group of your peers. Plus you won’t have someone cheering you on in your basement or local gym, like you have at CrossFit Pella.
What about Nutrition? What should I eat?
- Without proper nutrition your body will not be able to withstand the workouts or activities of daily living. Regardless of your fitness goals, increased strength, weight-loss, nutrition is the driving force behind these ambitions. Establishing proper eating patterns will not only fuel your body for the workouts, but aid in energizing it throughout your day. Failing to get your nutritional intake in check will result in slowed progress with the CrossFit program. The basic concept behind eating the right things in the right portions is simple: Eat meat, vegetables, nuts and seeds, some fruits, minimal amounts of starch and no sugar. Nutrition is 80% of what your outcome is.
What should I bring with me to a CrossFit training session?
- Training may occur in the weight room or outdoors, so proper workout clothing (light layers in colder weather) is recommended. Athletic footwear is required. Bring water and a towel, otherwise, just come ready to work hard!