WHAT IS CROSSFIT ?
CrossFit is, in it’s simplist terms, constantly varied functional movements done at high intensity. CrossFit workouts incorporate aerobic work, Olympic and power lifts, skill work and metabolic conditioning. Some workouts repeat themselves and are used as a measuring stick, others appear once or very seldom.
DO I NEED TO BE IN SHAPE BEFORE I START CROSSFIT ?
No, you don’t have to be in shape to start CrossFit. Our members have all started at different levels – some have never lifted weights before, some have run marathons and some have been working out regularly but lacked the intensity and results that CrossFit brings. We make sure that we scale the workouts and movements to YOUR abilities.
HOW DOES TOP GUN CROSSFIT OPERATE ?
We have designated class times, where each class is lead by a CrossFit certified trainer. We do not use an open gym model. We feel that everyone benefits from doing the workouts together and it helps to build the gym community. It also allows people to have form corrected when needed and given positive feedback when they do it well.
HOW DO I GET STARTED ?
1. Email us to set up a free MetCon class (without Crossfit experience) or regular CF class.
2. Sign up for a membership: consisting of either MetCon / Boot Camp session or take the next Barbell 101 program to transition into regular Crossfit classes.
CAN I JUMP INTO REGULAR CLASSES ?
Yes – if you are fairly competent on the the olympic lifts, the power lifts and have prior sport or CrossFit experience, contact us and we’ll schedule a quick test out session.
DO I HAVE TO SIGN A LONG TERM CONTRACT ?
We require only a short 6 month contract. We believe that if you put in the time and effort over several months, you’ll stick with us. After the initial contract is up, it’s up to you to decide if you’d like to continue training with us (we think you will !!!). We do require auto-withdrawal from either a bank or credit card account.
DO YOU OFFER ANY DISCOUNTS ?
We offer a variety of discounts – family, military, student, LEO / Fire, nurse / doctor.
HOW ARE YOU DIFFERENT THAN THE OTHER CROSSFIT AFFILIATES IN THE AREA ?
Almost every workout we focus either on a strength lift (deadlift, squats, presses) or Olympic lift (clean and jerk, snatch). We also focus on keeping our metcons short and intense, as intensity is what we are pursuing, as that is where you’ll make the most gains in your fitness level.
WHY SO MUCH FOCUS ON THE OLYMPIC LIFTS
(from Rudy’s OUTLAW CrossFit Blog)
The Olympic lifts simply do more to teach the productive application of force than any other S&C movements known to man. Productive application of force leads to speed with heavy things – speed with heavy things leads to what Louie Simmons calls “Dynamic Effort”. Dynamic effort leads to huge strength gains (when coupled with Max Effort days – anyone recognize that?) because the faster you get with lighter weights; the stronger you get with heavier weights. Which is basically… The productive application of force. I’ll leave you with that for today, and post a link to the article: “Defending Olympic Lifting Movements for Athletes, Strongmen, and Powerlifters“
Here’s some highlights:
* The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force. Olympic lifts will help build force development without producing unnecessary hypertrophy, which could even tighten the athlete up and make him or her slower.
* The practice of proper technique in the Olympic lifts teaches an athlete to apply force with his or her muscle groups in the proper sequences (i.e. from the center of the body to its extremities). This is a valuable lesson that can be of benefit to any athlete who needs to impart force on another person or object. Olympic lifts are great teachers of intra-muscular coordination. The ability to produce much force at the right time is something that’s invaluable for athletes.
* Athletes learn to receive force from another moving body and become conditioned to accept forces.
* Athletes learn how to master the stretch shortening cycle. The lifts essentially teach how to move from an eccentric to concentric muscle action very rapidly.
WHAT DO THE FOLLOWING MEAN ?
WOD – Workout of the day
ME – Max effort
UB – unbroken
DU – double unders (jump rope)
AMRAP – as many reps as possible or as many rounds as possible
LADDER – counting up (2, 4, 6, reps) or down
CHIPPER – finishing all reps of one exercise before moving to the next
KB – Kettlebells
HBBS – High bar back squat
BB Burpees – Barbell Burpees
HOD push ups – Hands off Deck push ups
OHS – Overhead Squats
Hang Snatch / clean – barbell starts mid thigh vs on the ground