• Will I/can I get big doing CrossFit?

    • 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,
      here is a hierarchy of training for mass from greater to lesser efficacy:

      • Bodybuilding on steroids
      • CrossFitting on steroids
      • CrossFitting without steroids
      • Bodybuilding without steroids

      The bodybuilding model is designed around, requires, steroids for significant hypertrophy.
      The neuroendocrine response of bodybuilding protocols is so blunted that without “exogenous hormonal therapy” little happens.
      The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is.
      Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our athletes do. They don’t come close.
      Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

  • What do all those abbreviations mean?

      • AMRAP: As Many Reps (sometimes Rounds)as Possible
      • ATG:  Ass to Grass
      • BP:  Bench press
      • BS:  Back squat
      • BW (or BWT):  Body weight
      • CFT: CrossFit Total – consisting of max squat, press, and deadlift.
      • CFSB:  CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White, explained in the following CF Journal article: http://journal.crossfit.com/2009/02/CrossFit-strength-bias.tpl
      • CFWU: CrossFit Warm-up
      • CLN:  Clean
      • C&J:  Clean and jerk
      • C2:  Concept II rowing machine
      • DL:  Deadlift
      • FS:  Front squat
      • GHR(D):  Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
      • GHR(D) Situp:  Situp done on the GHR(D) bench.
      • GPP:  General physical preparedness, aka “fitness.”
      • GTG:  Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
      • H2H: Hand to hand; refers to Jeff Martone’s kettlebell “juggling” techniques (or to combat).
      • HSPU:  Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
      • HSQ:  Hang squat (clean or snatch). Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
      • IF:  Intermittent Fasting
      • KB: Kettlebell
      • MEBB Maximum Effort Black box, term coined by Mike Rutherford. Originally laid out in one of the early Performance Menu issues.
      • KTE:  Knees to elbows. Similar to TTBs described below.
      • MetCon:  Metabolic Conditioning workout
      • MP:  Military press
      • MU:  Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
      • OHS:  Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
      • PC:  Power clean
      • Pd:  Pood, weight measure for kettlebells
      • PR:  Personal record
      • PP:  Push press
      • PSN:  Power snatch
      • PU: Pull-ups, possibly push ups depending on the context
      • Rep: Repetition. One performance of an exercise.
      • Rx’d; as Rx’d:  As prescribed; as written. WOD done without any adjustments.
      • RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
      • SDHP: Sumo deadlift high pull (see exercise section)
      • Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
      • SPP: Specific physical preparednesss, aka skill training.
      • SN: Snatch
      • SQ: Squat
      • SS: Starting Strength; Mark Rippetoe’s great book on strength training basics. Available right here.
      • Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do HSPU, you subbed regular pushups.Sadly, many illiterate posters get this bass-ackward, and claim that since they can’t do HSPU, they subbed HSPU for pushups. D’oh!
      • TGU: Turkish get-up (See exercise section)
      • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
      • WO, sometimes W/O: Workout
      • WOD: Workout of the day
      • YBF: You’ll Be Fine (liberally applied in spray form)
  • Why kipping pull-ups? Isn’t that cheating?

    The shortest answer is this: we train both strict and kipping pull-ups, with both having a distinct purpose/function. The more detailed explanation to this question is somewhat lengthy in detail, and might best be answered by reading the following conversation dialogue written by Greg Glassman, CrossFit’s founder, and several other commentators on a web feed:

  • What is Fitness?

    Perhaps the best answer for this can be summed up as defined by Greg Glassman:
    “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” – Coach Greg Glassman, CrossFit Founder and CEO

  • Where can I find more information/research about CrossFit methodologies/briefs?

  • What makes CrossFit 259 unique?

    Many people ask me this, and I like to answer it like this: “If you’ve seen one box, you’ve seen one box.” Every CrossFit box is like a family unit. Families come in many different types, shapes and sizes. Our box family is comprised of hard-working, selfless members who day in and day out show up and support each other through thick and thin, heat and cold, triumph and failure. I could not be more proud of the family atmosphere we have, and I truly hope you can come experience it for yourself! Come find your niche here with us!

  • Why should I do Crossfit?

    This is probably one of the most frequently asked questions, and likewise one of the most important ones to consider. Quite simply put, general physical preparedness is the predominant reason I give time and again. Whether you are in your early 20s or late 60s or 70s, CrossFit is definitely for you. Every day we encounter circumstances in life that test our fitness whether we realize it or not. Our ability to handle or react to these circumstances is what we would call general physical preparedness, or GPP. In a world of specialized training, GPP is the one concept that is often overlooked. CrossFit is one of the best ways, if not the best, for people of all ages to develop and strengthen their GPP.

  • Am I too old/out-of-shape for CrossFit? Isn’t that for young and strong athletes?

    Short and sweet, you are never too old for CrossFit. If you want to be independent, take care of yourself, and not have to rely on caretakers or nurses 24/7 for your mere existence, then CrossFit is most certainly for you. The ability of a person to squat dictates their ease in transferring to and from a vehicle, on and off the toilet, and up and down stairs. Simply carrying the groceries inside or picking up an item that was dropped off the floor are seemingly remedial tasks that can become quite challenging, if not dangerous or impossible later on in life. The methods of CrossFit, albeit perhaps extreme in appearance, are fundamentally scalable in every sense. Should a 20 year old athlete squat and deadlift? Most certainly. Should grandma squat and deadlift? If she wants to stay independent and healthy, then by all means yes! Should their respective intensities and loads vary? Definitely. That is where CrossFit comes into play. GPP is an ageless skill, and one best developed for all ages within CrossFit.

  • Isn’t CrossFit dangerous?

    The answer to this question is dependent on several factors. CrossFit involves a variety of weightlifting and gymnastic movements which can be quite taxing on the body physically. However, none of these movements in their true form are inherently dangerous. Different levels of skill are required for different movements, with some of the technical movements potentially having a higher risk for an unskilled athlete. This is where proper coaching comes into play. Scalability and proper teaching progressions are mandatory in order to ensure athlete safety. With these in place, CrossFit is no more dangerous that everyday life itself. Driving a car or other daily activities, such as showering or ascending/descending a staircase, are far more “dangerous,” especially for those who are not active or fit. Therefore, by doing CrossFit, many are able to actually better prepare themselves for the rigors and trials of life itself, and thereby lower their risk for injury regardless of the situation or place.

  • Why is everything “for time”?

    One of the key components to CrossFit is the ability to “measure fitness.” This is accomplished by regarding the workload or task completed and graphing it compared to time. Using concepts commonly found in physics, we can determine the amount of work accomplished, and thereby determine power output. Time is one of the requisite factors in this equation, and therefore is a driving force for how we conduct our workouts.

  • Now that I’m doing CrossFit, what should I eat?

    The ideal proper nutrition will vary person to person, so I recommend starting here:
    The Zone Diet:
    This plan is very rigid. There is weighing and measuring and lots of planning to this one because each meal or snack is in blocks. You have to really lay your meals out ahead of time. This is great for a person who wants to really watch everything they eat and is organized, but it requires perfection and strict adherence. It does allow for some grains, but some people will choose to do a cross of paleo/zone. This would exclude the grains and only include for the paleo foods.

    The Paleo Diet:
    The paleo diet essentially allows lean meats, fish, veggies, some fruit, tree nuts (not peanuts) and seeds, little starch, and no sugar. This excludes… grains, legumes, white potatoes, dairy, and corn. Think about it this way… the things that are excluded are the food items that people are more often allergic to or just have issues digesting. White potatoes and corn are basic simple sugar upon digestion.

    The Primal Diet:
    The primal plan allows foods like the paleo diet, but includes some dairy, such as creams, butter, greek yogurts, and some cheese (all of these should be from grass-fed sources, and used in moderation).

  • What’s the best way to get started with CrossFit?

    The first step is to talk to one of our coaches. We are more than happy to meet with you in person and want to get to know you personally. Email, phone, facebook, etc, are all great ways to make initial contact if you cannot simply stop by our location. We will work to meet with you prior to having you try out a class, and from there we can best assess how to introduce you to CrossFit.

  • Why should I log all my weights/workouts?

    • Since CrossFit has defined fitness by means of measurability, it demands that all variables also be measured. Simply put, in order to track progress or “increased fitness”, we need to make sure we track our workouts, log our weights, record our times, etc. In so doing, we can measure or observe all the changes (whether positive or negative) that occur and determine how we have improved. Even though you may have a bad day at the box, you might look back 6 months and see that today’s weight or time was in fact better than it was 6 months ago, and thereby achieve victory in spite of “momentary defeat.”

  • What is the purpose / intent of Crossfit?

    CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:

    • Gymnasts learn new sports faster than other athletes.
    • Olympic lifters can apply more useful power to more activities than other athletes.
    • Powerlifters are stronger than other athletes.
    • Sprinters can match the cardiovascular performance of endurance athletes – even at extended efforts.
    • Endurance athletes are woefully lacking in total physical capacity.
    • With high carb diets you either get fat or weak.
    • Bodybuilders can’t punch, jump, run, or throw like athletes can.
    • Segmenting training efforts delivers a segmented capacity.
    • Optimizing physical capacity requires training at unsustainable intensities.
    • The world’s most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion.


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