FAQs

Q. What is CrossFit?
Q. How do I start?
Q. What is the “WOD”?
Q. I have never done any weightlifting, is that a problem?
Q. What happens in a typical training session?
Q. But what if I am not very fit?
Q. Is the WOD all that you do? It seems very short, how is such a short workout
going to get me fit? Should I do extra training?

Q. Do I need to turn up early to warmup?
Q. Should I do a separate strength program? Am I strong enough to do CrossFit?
Q. Who trains at SCCF?
Q. What if I can’t get into the gym to do a WOD?
Q. Can anyone attend a Level 2 class?

Q. What is CrossFit?

A. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide

Our program delivers a fitness that is, by design, broad, general, and inclusive.  Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity;  we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Q. How do I start?

A. Starting is really easy … you do not need to be fit or know anything about CrossFit.

Step 1 – Make that mental commitment to start training.
Step 2 – Check out our Fundamentals schedule.
Step 3 – Email us to make sure we make room for you.
Step 4 – Show up, be ready to learn, work, and have fun.

Q. What is the “WOD”?

A. WOD stands for “Workout of the Day”. Every day the coaches post a workout which comprises the main work component of the sessions that will be coached for that particular day. The WOD is designed to provide a constantly varied stimulus using functional movements.

Q. I have never done any weightlifting, is that a problem?

A. Weightlifting (think what you see at the Olympics rather than the bodybuilding that you see at commercial gyms) is a core component of CrossFit and has no comparison in its ability to produce strong and powerful people. However, we fully expect that people will start CrossFit with little or no weightlifting skills. All of the trainers at SCCF are qualified coaches. Our program is designed to teach people the weightlifting techniques and over time develop a high level of skill using these movement patterns.

Q. What happens in a typical training session?

A typical training session lasts for an hour. Some people turn up before the scheduled start time to perform extra warm up or skills practice; however there is no requirement to turn up early, with most people arriving punctually at the start time.
1. We warm up. Sometimes it is a self-paced warm up, other times it is a trainer lead warm up.
2. We work on specific skills.
3. We do the WOD.

Q. But what if I am not very fit?

A. Then you have come to the right place because getting people fit is what we do. You will do things that you never thought you could. It doesn’t matter how fit you are (or aren’t) when you first walk in the door. The workouts will be scaled down to your current fitness level, no matter what it is. We don’t care how fit you are when you start; we only care how fit you are when you finish. A lot of people think they need to “train so they can go to training.” It is a very common thought pattern when you are out of shape. All you need to do is show up with a positive attitude. The rest takes care of itself over time.   Oh, and check your ego at the door.

Q. Is the WOD all that you do? It seems very short, how is such a short workout
going to get me fit? Should I do extra training?

A. The WOD is the main work component for the day. However, we also do skills work, warm up, cool down and other conditioning drills during the session. In general though, our fit CrossFitters eat well and do the WOD as prescribed (“rx’d”) each day, and it is plenty of work. CrossFit works primarily due to the intensity at which we train. Intensity in our definition is the amount of work that can be done within a specific time frame (more weight, faster). The higher the work, the higher the intensity. If we increase the amount of time dramatically (ie much longer workouts) we see a corresponding drop in intensity and training stops being effective. High intensity causes a positive hormonal response from your central nervous system and results in an adaptation that produces serious fitness, well beyond that possible with longer bodybuilding style workouts or endurance based long slow distance. The key is developing enough capacity to be able to do the WOD as prescribed, ie the weights, reps and exercises as specified, and then attempt to complete it with as much intensity as possible (ie most rounds, quickest time etc). Once you are completing the WOD with maximum intensity you will find that one short WOD a day is plenty, and typically you will spend the rest of the day trying to recover. If you feel that the WOD is not enough, then damn, you are scaling back the weight too much. Try increasing the weight to that specified in the WOD and see what happens to the intensity.

It is also worth noting that the trainers at SCCF follow the same training protocol as the clients. They are more than willing to walk the walk. CrossFit training is effective and enjoyable because of the short intense workouts.

Q. Do I need to turn up early to warm up?

A. No. Turn up on time at the advertised start time. There will be time allocated to warm up. Of course if you want to turn up early to practice or do extra warm up, you are more than welcome.

Q. Should I do a separate strength program? Am I strong enough to do CrossFit?

A. CrossFit incorporates strength training within the daily WOD. Some days are metabolic conditioning based (make you puff) and some days are strength based (make you strain), and some days are both! Initially it will feel like you are not strong enough to do the workout. But rest assured, you will get strong enough just by following the program. You do not need any special training. In fact, if you do extra strength training you will find that other areas of your CrossFit development will suffer as a result. So even though you might get some initial quick strength gains on a specific strength program, the gains will be at the expense of genuine CrossFit progress. Turn up, do the WOD, give it everything, constantly challenge the weights that you use and before you know it you will be stronger than you ever thought possible. Once again, if we look to our strongest performers, they do not do special training, they just do the WOD. It is not that they are strong and therefore they can attack the WOD but rather they attack the WOD consistently and that makes them strong.

Q. What should I bring?

A. Wear comfortable clothes that you can train in and shoes that are suitable for cross training. A lot of people wear a flat-soled shoe for the strength based sessions and a cross-trainer or running shoe for the other sessions. Bring a water bottle and towel.

Q. Who trains at SCCF?

A. We are a community of regular folks. Unlike other gyms, we offer no mirrors, no machines, no TVs, no magic…just results. All CrossFitters are great people and the most encouraging people you’ll ever train with. We often hear people say they are intimidated by the thought of training at a CrossFit gym. Most of them believe it is a gym that it just involves lots of weightlifting and grunting. We are not a traditional gym, in here everybody sweats, everybody grunts and everybody gets fit. Each class is lead by a trainer who coordinates the warm up, skill development and workout. And the best thing of all, is the camaraderie between members. They all come from all different walks of life, different ages, different fitness levels, and they all encourage one another all the time; it is a great community.

Q. What if I can’t get into the gym to do a WOD?

A. The workouts are typically posted on the website daily to allow people to do them on their own if they cannot get to the gym. It is never as much fun as being in the group, but is better than missing a session. We want you to train consistently to get great results, so we encourage that if you can’t get into SCCF, you will still do the WOD and post your results back on the website in the comments section. One of the reasons that CrossFit is so effective is that it can be done anywhere with minimal equipment.

Q. Can anyone attend a Level 2 class?


A. We require that the members in this class are more advanced. The programming is more rigorous and the workouts are longer. You most talk to one of the coaches before attending this class.