10 THINGS YOU MIGHT WANT TO KNOW ABOUT CROSSFIT BEFORE GETTING STARTED

1. DON’T LET CROSSFIT INTIMIDATE YOU
Let me make this very clear, the ‘sport’ of CrossFit, and the training methodology of CrossFit are two entirely different things. In our years of being involved in coaching sports and different strength and conditioning programs, we have not seen a training system that works as good for skill exposure, development, and just general physical and mental preparation as CrossFit. When you enter the gym for the first time, it’s not going to be as scary as you think. The YouTube videos and the CrossFit Games on TV is not what happens in your typical CrossFit Gym. These people are professional athletes or people training to become top-level athletes. It is no different than you going out to play a game of pickup hockey, basketball or football. You are going out to have fun get some exercise and release some endorphins. You are not going to be scouted and playing at a professional level the next day. It would be crazy to think that you are going to keep up to Sydney Crosby in the NHL, LeBron James on the court in the NBA or out throw Tom Brady on the football field in the NFL, so don’t think after a few sessions you should be putting up massive numbers, the best time of the day or do the most pull-ups in X amount of time. We are training the methodology of CrossFit not for the CrossFit Games but for everyday life. We are not saying you may not make it there one day but it will take time and your approach will be a lot different than the classes at Cityscape CrossFit.

2. CROSSFIT IS TOO EXPENSIVE
When you are used to paying $50-$75 for a gym membership, the additional jump to the average $150-$200 membership at a CrossFit gym may seem like a little much. It’s really not when you consider that every classes is coached by a certified instructor that constantly gives you feedback, keep you moving safely and effectively and helps push you to find your true potential every class. To have one personal training session in your regular gym will be an additional $75-$100 on top of your membership and that is just for one session. We are not here to tell you that CrossFit is cheap but you do get more than what you pay for. Every day that you come into the gym you don’t have to figure out what to do, we have that taken care of for you. Every day is programmed for you, all you need to do is show up with your gear, have a positive attitude and we guarantee you that you will leave happier than when you came.

3. TRY OUT A GYM OR TWO BEFORE COMMITTING AND GO WHERE YOU WILL ACTUALLY GO
Before you commit to a membership at a CrossFit gym, maybe try a few out. A lot of gyms may offer one free class or a special intro night. Here at Cityscape CrossFit we offer a 10 consecutive day trial for $50. This allows you 10 days to learn how classes flow, begin to understand the scales of movements and start to learn proper form and technique. You will find that certain gyms attract different crowds than others. Here at Cityscape we are extremely focused on longevity more so than competitions. This isn’t necessarily a good or a bad thing it is all about what you are looking for. There are CrossFit gyms everywhere, you will be sure to find a gym that fits you and that you absolutely love. One of the most important things we tell people that walk through the door is “go where you are going to go”.

4. I WILL OR PEOPLE GET INJURED DOING CROSSFIT. FALSE!
One of the largest generalizations that we hear is “Don’t do CrossFit you’ll get injured”. There are many ways people get injured not only in CrossFit but in any sport and in life in general.
1 – The individual is not listening to their body, or refusing to humble and pushes too hard too fast, or ignoring pain. Trust me when I say this, CrossFit will humble the most extreme athlete at one point!
2 – Preexisting injuries or conditions that require special attention that is not brought to the coaches attention.
3 – Not listening to the coaches. They are here for you and see things you can’t see. There are no mirrors at Cityscape CrossFit so you cannot check yourself out while working out.
These are just a few ways that you can get injured so now that you know you can’t say we didn’t tell you 🙂

5. WILL I GET BIG OR BULKY IF I START CROSSFIT?
CrossFit doesn’t make you big or bulky, cupcakes and overeating make you big, endless hours of weight training will get you bulky! You will get fit and possibly start to see muscle definition, your clothes may start to fit a bit different after a few months but all in the right area. If you think you can get bulky from a one hour class you are wrong. Again, the people you see on YouTube and TV put in endless hours trying to look the way they do. We will help unlock the way your body naturally wants to look by encouraging healthy habits in both exercise and diet.

6. WHO DOES CROSSFIT?
We are all just everyday people looking to stay healthy and positive. You will most certainly find someone to relate to in a CrossFit gym. Another Mom, another Student, a Server, an Accountant, a Lawyer, a Doctor, a person that works in the same line of work as you or someone that you have known from years ago. You never know who you will run into at a CrossFit gym but essentially we are all just a bunch of you’s. We guarantee you will find people you fit in with at Cityscape CrossFit or any other CrossFit gym (if you’re open to it!). It’s only going to take an hour out of your day to become a better you and to make some new friends.

7. BE COACHABLE AND BE ON TIME
There will be different movements some that are outside your comfort zone, and some that you have my never done before. The coach might ask you to lower the weights to work on your form, or to scale back your movement in a gymnastic skill as you’re possibly moving in a potentially dangerous way. Our primary goal is your safety. It may take more time to get to the RX movement or weight but understand that the coaches are here to teach you correct form and technique. Please be respectful towards the coach, be a coachable student and most importantly BE ON TIME!!!

8. ARE ALL CROSSFIT GYMS THE SAME?
CrossFit gyms are a lot different from regular gyms and no two CrossFit gyms are a like either. A thing of the past is the old school CrossFit facilities, dingy small garages in industrial areas with limited amenities. Not saying they don’t still exist and are fun to train out of if you like the Rocky Balboa style training. We guarantee you will not be disappointed with the amenities at Cityscape CrossFit. We have 5 showers in both the female and male change rooms, towels service, etc. and the coffee is always just a button away. There is also no lack of space in our 10,000sq/ft facility in the heart of Downtown Calgary. There are no mirrors, there are no headphones allowed in class either. There are other unwritten rules that you will learn as you spend more time in a CrossFit facility. Don’t be afraid to ask your classmates or any of our team members at Cityscape CrossFit what standard is. Let’s also remember when visiting a CrossFit gym around the world they may have different rules. Often, the owners of these gyms are present, and trust me, they aren’t rolling around in extra money from their gym and often put all or as much money back in as they can. Treat the space with respect, you get out what you put in. Come in every day ready to learn, be consistent, and deliberate with your training! We are here to make sure that you are safe, and move well. We will always try to give as much back as we can. We want this to be one of your best CrossFit experiences that you have, here at Cityscape CrossFit.

9. WHAT IS RX?
RX is the prescribed weight, number of reps, time or specific skill/gymnastic movement for the work out. These are meant to be challenging even for the best CrossFitters in the class and should not be attempted until you have been CrossFitting for a while and are 100% efficient in that particular movement and strong enough to move the prescribed weight correctly. It’s encouraged to go slow and really focus on the quality of your movements. Everyone is different, take what you can from each work out. No one will scold you for not doing RX but we will if you do RX and shouldn’t have. There will always be a way to scale every movement even for something as common as a push-up. We will show you how to develop the muscles needed to perform a full range of motion push-up.

10. MOST IMPORTANTLY, NEVER SAY NEVER
“Rope climbs, Muscle-ups, Pull-ups and Handstand push-ups all seems so out of reach” but with determination and scales provided by the coaching staff we will get you there or closer to than before you started coming. Lofty goals might be more achievable than you think, just keep on working at it!