What is CrossFit?
CrossFit (by definition) is constantly varied, functional movements, executed at high intensity.
Developed and refined through years of scientific research, CrossFit training is currently being used by military, police and professional athletic organizations worldwide. Why? Because CrossFit is proven to produce undisputed, tangible results for all levels of fitness.
CrossFit in a nutshell is Strength training meets Endurance training meets Gymnastics. We train to get strong not big. We train to be explosive and fast and powerful. We become mobile, and most importantly, we become fit.
CrossFit is a universally scalable approach to exercise, which makes it the perfect program for any committed individual regardless of prior experience or fitness level.
Each client performs the same workout; we simply scale the load and intensity to fit our clients’ ability and fitness goals. Because CrossFit consists of constantly-varied workouts, it also produces the best exercise adherence – you have fun, you like it, so you do it more and are less likely to quit!
If you’re ready to give CrossFit a try, simply show up to our ONRAMP classes on Wednesday & Thursday at 6pm. There is no charge for these classes and once completed, you are eligible to enroll.
What can I expect?
RESULTS! Through this evidence-based program, you will probably work harder than you ever have before and you will have fun while doing it. How? CrossFit is, quite simply, a sport— the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. The results are measurable and are often done so through certain workouts called ‘Benchmarks’. These benchmark workouts are designed to not only compare your performance to other CrossFit athletes anywhere in the world, but also to give yourself a measure to gage your own progress. Generally, a CrossFit athlete will perform the same benchmark workout every few months and track his or her progress. The RESULTS are astonishing. Come see for yourself what all the hype is all about. Caution, CrossFit is known to be addicting!
I'm older and out of shape! Is CrossFit for me?
Yes, CrossFit can be scaled to meet any fitness level. The entire group can participate in the same workout, but with different loads and range of motion. For example; An elite level athlete may be doing a particular exercise with 135 lbs, while the ‘out-of-shape’ beginner will be using a 10 lb training bar. An elite athlete may be performing box-jumps onto a 30″ box, while the ‘out-of-shape’ beginner may be stepping onto a 12″ box. An elite athlete may be doing pull-ups, while an ‘out-of-shape’ beginner is doing ring rows. (to be explained). This scaleable approach applies to every workout that we do.
Will I hold other people back if I can not perform all the moves?
No. Once the clock starts and the workout begins, each individual is focusing on their own workout. Each individual is applying their own comfort level of intensity to that workout. If some athletes finish the workout before other athletes, they generally feel compelled to encourage the other athletes through to the finish. This is part of the tremendous sense of community that is built through CrossFit.
What is a WOD?
What is RX?
Rx refers to performing / completing a WOD as prescribed without any adjustments.
This applies not only to a specific weight that a movement was intended to be used with, but just as importantly, to a complete range of motion of which the movement was intended.
We at CrossFit are all about scaling. We encourage only adding load and intensity when an athlete has demonstrated the ability to do so. During this growing process, we are generally not sticklers to full and exact range of motion and accuracy during a WOD. This will develop over time. We are however, sticklers to form and safety. During this growing/learning process, we do not take reps from athletes if perfection is not met.
Athletes are often in a rush to earn an Rx. We admire that and want to help. The best way to help is by ensuring that the athlete has a thorough understanding of exactly what Rx is.
We also understand that when we as athletes hold ourselves to these standards, the movement takes a little longer to execute than if we shorted the rep. This is ok, as long as every athlete is being held to the same standard. This is why there are judges at competitions. When standards are being met, apples are being compared to apples.
There are numerous examples of movements that will require full range of motion. Here are just a few:
If a WOD calls for wall-balls (20/14), it is not enough to just use the prescribed weight to earn an Rx. The ball must also hit the prescribed target (9 or 10’) every time, and the athlete must squat below parallel every time. If the athlete misses the target or does not break parallel, the rep should not count and should be redone. If an athlete is not able to hit the target, the ball is most likely too heavy. If an athlete is unable to achieve this range, the Rx should not be given.
If a WOD includes pull-ups, the chin needs to clear the bar every time, and the arms need to come to extension at the bottom. If either of these do not happen, the rep should not be counted. If push-ups are involved, the chest has to touch the deck and (just as importantly) the arms have to fully extend at the top. Otherwise…no rep.
If a WOD includes thrusters, it is not enough to just use the prescribed weight to earn an Rx. The squat must break parallel and the knees and arms must fully extend at the top position and the ears should be visible in front of the arms. (head should come through the window) If at any time this does not happen, the rep should not count.
The same principles that apply to the thruster above would also apply to a Push-Press,except with no squat (obviously). Knees and arms must fully extend and head through the window.
If a WOD includes a Power Snatch, the movement is complete when the arms and legs are fully extended at the top position. The knees may not stay bent in the ‘receive position’. If the knees do not extend, the rep should not be counted.
If a WOD includes Knees-To Elbows, the rep is complete when the elbow or back of the arm makes clear contact with the knee. If clear contact is not made, the rep does not count and should be repeated.
There are many more examples to give, but this should be enough to clear things up.
If there is ever a question regarding the standard of a movement, ask your coach prior to the WOD.
In summary, if you are an athlete that desires to have an Rx next to your name on the white board, make sure that you are holding yourselves to the highest standard…every time,…no exceptions. The fact is that nobody will think less of you if you finish 30 seconds slower. Others will think less of you, however, if you are known as the guy/girl that consistently shorts reps or ROM. Holding yourselves to higher standards of movement will absolutely make you a better athlete.
Can you tell me more about CFDRB?
Owned by CrossFit Games athlete Rob LaBar, CrossFit Delray Beach is one of the oldest CrossFits in the State! We opened our doors in 2008! We strongly believe in living the lifestyle we promote and that is why our team of Coaches are not only CrossFit certified, but are also avid CrossFitters themselves and are well versed in various modalities of training. The result is an exceptional clientele experience. Our Coaches provide clients with consistent, tangible feedback on their progress and listen to their individual concerns and needs. They are well versed in all CrossFit fitness and nutritional principles as well as professional coaching techniques. We strive to make our facility a positive place where individuals cannot only train, but learn about all aspects of fitness and nutrition and find a sense of belonging. Hard work, dedication and integrity are the pillars of our program. If you are ready to become part of our special program we invite to stop by for a visit and find out what we are all about. You’ll be glad you did.
What is a box?
A local CrossFit gym is referred to as a box.
Why should I join your box?
- 3 Locations
- Classes instructed by 1 or 2 instructors
- Flexible schedule
- All instructors are CrossFit athletes
- Each class includes a group warm up and an instructional session