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Are you thinking about joining Sumner Crossfit but really don’t know where to start? Has it been “a while” since you have made exercise part of your daily routine? Don’t be discouraged or intimidated. Once you get started, you won’t ever stop!

Crossfit | Body Camp | Classes

Crossfit

What should I expect at my first CrossFit class?
Everyone is always open and friendly to new-comers. We promote is a family-like atmosphere of support and camaraderie amongst our members. Someone will undoubtedly take you under their wing and help you through your introductory period. Everyone remembers what it was like at their first class and we all want to see each other succeed.

We typically start with 5-10 minutes of warm-ups and proceed to our “Workout of the Day” (WOD). The WOD can consist of anything from push-ups, pull-ups, and squats, to rowing, presses, and deadlifting. Our specialty is not specializing; thusly every day is a completely different workout.

Do I need prior experience to take classes?
No. Our Orientation Program included in your CrossFit Camp introduces you to all our basic movements so that you can safely transition into regular classes.

Do I have to be in shape to take CrossFit classes?
No. CrossFit is for people of all fitness levels, from the complete beginner to an advanced athlete. CrossFit is unique in its universal scalability, meaning two people at completely different fitness levels can perform the same workout using movements best suited to each of their individual capabilities.

Should I warm up and stretch before class?
You are welcome to do whatever makes you comfortable before class begins. Every class includes ample time to warm-up and stretch. In addition everyday on our whiteboard you will find a posted warm-up to give you direction.

Can I take the CrossFit classes everyday?
The short answer is yes, you can but we wouldn’t recommend it. The better answer is, in a perfect world you would train on a 3 day on, 1 day off schedule (ex. train Monday-Wednesday, rest Thursday and so on). This is because we want you to be able to perform at maximal intensity during each workout. Without allotting time for rest and recovery, your performances may begin to suffer and it could lead to overtraining.

If you pursue another physical activity such as a sport, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.

On the other end of the spectrum, we do want to see people coming in on a regular basis. Again, the 3 on 1 off regimen is our recommendation. Of course, life doesn’t always see it that way, there are jobs and family and other responsibilities that sometimes prevent you from getting in on that schedule. At a minimum, though, we want you in 3 to 4 days per week. Your success matters to us and the only way to achieve that is if you come in.

What I should I bring and wear when I take CrossFit?
You should come to classes in clothes that are comfortable to exercise in. For most, that is a comfortable T-shirt and pair of shorts or sweat pants. Proper footwear is also necessary. Make sure to bring water, a towel, and above bring a positive attitude!

What makes CrossFit different than other gyms?
The CrossFit program is designed to give you maximum results in shorter time duration. Our program is your regimen. We provide you with the necessary tools you need to achieve your fitness goals. Most people go to the gym daily and waste their valuable time, doing the same thing day in and day out. Here, you won’t even see the same workout for a couple months at a time. You will notice a difference in how you look, you how you feel, strength and endurance. If you follow our plan, we guarantee results!

Are there any limitations to taking CrossFit classes?
We have kids as young as 8 and adults in their 80s. We have competitive athletes alongside people who are exercising for the first time. Again, all the movements are scalable to all abilities. The only limit is what you place on yourself.

Is there a Nutritional Guideline to follow during CrossFit?
Nutrition will be discussed at length in your CrossFit Camp. Sumner CrossFit is partnered with Whole 9, a community focused on health, fitness, balance and sanity, all built on a foundation of real food and healthy nutritional habits.

How do I find out more information about CrossFit and their principles?
Go to www.crossfit.com to learn more about CrossFit.

*Portions of the FAQ section borrowed from Reebok CrossFit one.

What is with all of the acronyms?
We use acronyms as a way to keep things simple. At first you will be confused, but slowly you will start to understand them all. Here are some samples:

CFWU – CrossFit Warm-Up
CF – CrossFit
WOD – Workout of the Day
AMRAP – as many reps/rounds as possible
Rds – rounds
OHS – overhead squat
GHD – glute-ham developer
KB – kettlebell
HSPU – handstand pushup
MU – muscle-up
DU – double under
SDHP – sumo-deadlift high-pull
DL – deadlift
CFT – CrossFit Total
BW – bodyweight
K2E – knees to elbows
IF – intermittent fasting
MEBB – max effort black box
PR – personal record
Rx’d – prescribed
DB – dumbbell
1RM – one rep max
PU – pull-up
SDHP -sumo deadlift high pull

* Credit for this answer is thanks to “AlbanyCrossFit”

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Body Camp

All camp times are open for registration 2 times per month. Check the Body Camp page for information on upcoming start dates. Each camp starts with an Orientation to thoroughly go through the program and the Body Camp notebook. Orientations are on Mondays at 8:00 AM, or 5:00 PM. Other times are available by appointment. Call or email today to register for a camp as we have limited space at each orientation. Payment must be made in full at orientation for the entire 8 week program.

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Classes

What shoes should I wear?
If you’re going to a Yoga class, shoes will not be allowed, and while socks are optional, you will most likely want to be barefoot. For any other class it’s important that you have shoes that fit right, are made for “cross training” or specifically for aerobics, and that they are not too old with broken down arch support. Running shoes will work, but most classes use a majority of lateral movements, which running shoes are not made to accommodate. A good pair of shoes is extremely important to reduce the risk of injury. We do ask that your shoes are clean when you enter the studio. Tracking in dirt, mud or excess water can create a dangerous environment for you and those around you.

Do I need my own mat?
We have clean basic mats available to all members. Yoga classes use a mat for most of the workout, where most of the other classes only use mats towards the end for some toning or stretching. The mats available here will work for any type of class, but if you decide that you will be taking mostly Yoga classes, you may want to purchase a “sticky mat”, which gives better grip and is suited for Yoga exercises.

Are there any special clothing requirements?
Just be comfortable. Dressing in layers is always a good idea, as the studio is kept at a cool temperature, knowing that within the hour you will “heat things up”. You also don’t want to get chilled after the workout, so having a lightweight sweatshirt or jacket to start with, and then to put on after the workout is recommended. Stay away from bulky cotton clothing, as it will absorb sweat and weigh you down. If attending Boot Camp, Kickboxing, or Step, women should consider proper support bras for the high-impact moves used in some of these classes.

What classes are good to start with?
Most of the classes can be modified to any fitness level if you inform the instructor that you are new. If you’ve never done a step class before, don’t make that your first attempt at exercise. While step classes are a lot of fun and provide an incredible workout, they are choreographed moves and can be very frustrating to the new exerciser. Great classes to start with are Body Rox, or Boot Camp. These classes are easy to follow and will gradually build your strength and confidence to try some of the other classes. Don’t get stuck in a rut though, once you get the hang of things, venture out into a new format. Always talk to the instructor about your current level of fitness or if you need modifications on specific moves. They are here for you and more than willing to help.

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