What is CrossFit?
Varied if not randomised functional movements performed at high intensity across broad time and modal domains.
- Coach Greg Glassman
CrossFit is a strength and conditioning program that is broad general and inclusive. We believe that fitness should not be limited to one, two or three of the 10 general skills (cardiorespiratory endurance, stamina, strength, speed, power, accuracy, agility, balance, coordination, and flexibility). Instead we believe that fitness is the development of all of these 10 general skills, there will always be room for improvement within these.
CrossFit is for everyone, it is infinitely scalable.
What does 30X0 mean?
Please explain the rep schemes used.
How quickly will I see results?
That depends entirely on the type of results you are looking for and your current levels of strength and fitness. Let us know your goals and we will provide you with the tools to reach them. If you are a beginner and train with CrossFit Léman 3 times per week you will see results in your fitness levels and work capacity within the first month of training. However, your results will eventually stagnate if you do not take control of your nutrition. We can, and will, provide you with nutritional advice to ensure that your performance increases consistently.
Can I lose weight with CrossFit?
Absolutely. CrossFit workouts are intense in nature and there is a heavy focus on metabolic conditioning. Metabolic conditioning (or interval training) is far more effective for fat loss than traditional methods such as steady state training (e.g. jogging). In addition, studies have shown that metabolic conditioning can increase resting metabolism rates for up to 24 hours following the end of each training session, meaning your body will burn more calories in the post workout window.
Another key factor in effective fat loss is the incorporation of resistance training which helps to preserve muscle and burn fat. Traditional exercise as jogging, cycling and aerobics can result in weight loss. However, that weight loss usually consists of both muscle and fat and does not produce the kind of physique that most people are looking for. Resistance training is a key component in CrossFit and combined with the intense metabolic demands of the WODs, fat loss can be very effectively targeted.
One thing to absolutely bear in mind with fat loss is that nutrition plays a huge role. At the end of the day, the quality of your nutrition and calories in vs. calories out will determine whether or not fat loss is achieved. There is no magic bullet. Hard training and consistently good nutrition will work wonders for fat loss and physique goals.
Can I gain muscle weight with CrossFit?
Simply put, yes. As stated above, resistance training is a major component of CrossFit and in conjunction with an effective nutritional strategy will lead to muscle gain. Just as calories in vs. calories out counts in weight loss, the opposite applies for weight gain. If one of your goals is increased muscle mass, let us know in your introductory session and we will provide you with the right programme and nutritional information to reach your goals.
How much does it cost?
We have many different contract and price structures. Please contact us with your requirements so that we can find which contract structure suits you the best.
What does WOD stand for?
Workout of the Day.
What is the CrossFit definition of fitness?
There are ten recognised general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
Why are the CrossFit WODs so varied?
Sports specific training is great for those who practice an individual sport, but tends to harm overall fitness goals. Think of the marathon runner compared to the decathlete. The marathon runner is supreme in his discipline, but how would he fare against the decathlete in power and strength events such as the 100m, long jump or shot put? The answer, of course, is not very well. Marathon running will do wonders for your cardiovascular endurance whilst wreaking havoc on your strength and power.
Most of us train to be fit and healthy and to maybe improve our golf game or dominate in our weekly pick-up soccer or basketball games. Health, fitness and longevity rely on our ability to excel in many different domains. And this is exactly what CrossFit does by building work capacity across broad time and modal domains.
Why aren’t there any treadmills or weight machines in your gym?
We don’t believe that treadmills, steppers, recumbent bikes, pec decks, smith machines or indeed any type of weight machine are effective tools in training the 10 recognised general physical skills. In fact one of the best training aids you have is your own bodyweight!
CrossFit programming is built on cardio vascular movements such as running, rowing and rope jumping, gymnastic movements using your bodyweight such as pull ups, push ups, rope climbing, box jumps, dips and ring work, strength movements such as squats, deadlifts and presses and power movements such as the Olympic lifts and kettlebell swings. The equipment we have is geared towards those movements, not the traditional type of bodybuilding exercise seen in commercial gyms.
My girlfriend wants to get fit, but she wants to get toned, not big or bulky. Can she do CrossFit?
As stated in a previous question, gaining muscle mass or “getting big or bulky” is highly dependent on nutrition. It is much more difficult for women to gain muscle compared to men because women do not have as much testosterone. Ever see those huge women who compete in bodybuilding competitions? They look that way due to testosterone injections, not because they lift weights.
CrossFit alone will not make women big or bulky. The toned look that most women are looking for will come as a result of increasing muscle mass and decreasing body fat. Weight lifting and gymnastic style exercise will do an effective job in increasing muscle mass and combined with a good nutritional programme, produce the toned, dancer look most women are after.
I’ve seen some of the CrossFit videos and those guys are animals. There’s no way I can do that.
CrossFit is often called the sport of fitness. In a CrossFit workout, athletes compete to see who can complete the most work in the least amount of time. The winner is the fitter athlete.
Just like any sport, there are athletes who compete at an extremely high level, but that does not stop the rest of us from competing. After all, just because you can’t dunk like Michael Jordan, doesn’t mean you can’t play basketball!
CrossFit is infinitely scalable. You may not do exactly the same workout as some of the fire breathers who regularly appear in CrossFit videos, but you will still be doing CrossFit! We have athletes ranging from 14 to 64 years old training with us. Simply put, everyone can do CrossFit.
Why should I do CrossFit?
CrossFit is not for everyone. The WODs are intense and both physically and mentally challenging. If your idea of training is 25 minutes on the treadmill at the gym while chatting to a friend, CrossFit may not be for you.
For those of you who are looking for more than the average commercial gym experience, an environment where you will be pushed to your limits, where you can train in a supportive and competitive setting, where you will benefit from quality coaching and where you can reach a level of fitness previously considered unattainable, CrossFit may be just what you are looking for. Come and check us out.