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Frequently asked questions

Will I be judged or criticized by others

You will not be judged by others at CrossFit Cuspis. What you will find at CrossFit Cuspis is that our members only complete against themselves, and their performance during the last workout, not one another. You will see a constant theme of support through these FAQs and on the CrossFit Cuspis site as that is a key characteristic of our gym.

How often do I need to come to see results?

If fitness is new to you, 3x a week is a great start. You’ll feel better immediately and begin to see results after 3-4 weeks. For accomplished athletes looking to take their fitness to the next level, follow CrossFit’s formula of “3 days on, 1 day off” and you’ll see results within 2-3 weeks. The majority of our members see great results when training anywhere from 3-5 days per week.

I run 5K’s and cycle. Why should I CrossFit?

Every specialized athlete lacks overall fitness. With our constantly varied workouts, CrossFit finds your weaknesses immediately and starts to strengthen them immediately. The result: You become fit all over, which dramatically enhances your specialized sport. That is what differentiates CrossFit from other training programs that are focused on either a single or a small number of different modalities.

Do I have to be fit to start?

No. CrossFit is your tool for getting fit. Our community consists of all different levels of fitness. Each workout can be scaled to your ability.

I am already fit - do I have to do Elements?

Not necessarily. We offer elements to individuals who are new to CrossFit and may not be familiar with all movements, the primary goal of which is to provide a foundation in proper movement technique to build upon, and most importantly, avoid injury. We find that most who are new to CrossFit request Elements. If, however, you have trained at another affiliate, or are comfortable with the movements, you are not required to attend Elements. Additionally, we do tailor Elements to individuals if there is a subset of the movements that a new member wants to focus on, such as the Olympic movements.

I'm injured - am I still able to train?

Yes. If you are injured make sure you talk to the coach, depending on your condition we can likely make adjustments to suit your needs. Make sure you have medical clearance from your doctor/physiotherapist.

What do I need to bring?

Just yourself. And basic ‘workout clothes’: shorts or sweats, a t-shirt, sneakers. We provide everything else.

Do you have showers?

Yes we do! A private shower and towel service is available at our location.

What do all of those acronyms mean that are used in CrossFit?

CrossFit uses a number of acronyms in programming, including:

AMRAP – As Many Rounds (or Repetitions) as Possible, meaning that within a defined time domain, you measure the maximum number of reps or repetitions of a givern movement, or series of movements.

EMOM – Every Minute on the Minute, meaning that you are performing a given movement, or series of movements, every minute on the minute.

WOD – Workout of the Day refers to the workout that is defined for a given day for the gym.

TOD – Training of the Day is an alternate to WOD and refers to the training that is defined for a given day.

Clean & Jerk – An Olympic weightlifting movement that involves moving a barbell from the ground to the shoulders and then from the shoulder to full extension overhead. While two distinct movements, they are often performed together in succession, although within CrossFit we will focus on Cleans and Jerks as individual movements.

Snatch – Olympic weightlifting that involves moving a barbell from the ground to overhead in one continuous movement. The snatch is the top of the hierarchy in terms of movement complexity.

Is CrossFit safe?

CrossFit is safe. The movements are necessary for life, not isolation movements that you would only perform on a machine at the gym. That said, poor movement, incorrect form, unchecked ego and bad coaching is dangerous. At CrossFit Cuspis we consult with all new members to determine the athlete’s readiness to train and, when required, work with that athlete to ensure that they understand proper movement and technique, and are comfortable performing. All of the classes at CrossFit Cuspis are led by certified and experienced coaches, who will ensure your technique and safety.

I’m a woman who does not want to get “bulky”. Will CrossFit and lifting weights make me so?

This is a common misconception. The typical physiological change for women who begin to train CrossFit is an increase in muscle definition and a reduction in body fat, thus you will get toned and lean, but not “bulky”. Although not a typical goal of the majority of women who CrossFit, if dramatically increased muscularity is your goal, you would have to perform vigorous workouts several times a day and consume a significantly higher amount of calories than average to support the tissue development.

Why is CrossFit so effective?

Hard work gets the job done. There are no magic pills or fancy machines at CrossFit Cuspis. The movements performed are elemental for life and the workouts push you to your limits of ability, allowing you to increase your fitness and reach your goals. CrossFit workouts are designed for everyone. We scale intensity and load to fit anyone, we don’t alter the program. This system works for elderly individuals with heart disease as well as for police and fire academies, military and special operations teams.

Additionally, it is FUN! Being in a group setting helps you in several ways. The comradery shared with fellow CrossFitters is a powerful tool in helping you achieve your fitness goals. Training partners help to keep you accountable and encourage you. Also, every day is different. Because CrossFit is constantly varied, you never do the same routine. This keeps your workouts fresh and exciting!

Are all CrossFit Gyms the same?

No. CrossFit is not only a training approach, it is also a community of more than 7,000 gyms worldwide. CrossFit gyms (“boxes”) are not franchised. They are all local, small businesses that share the philosophies of CrossFit and legally license the CrossFit name. However, each affiliate has its own vibe, style and culture. What they have in common is a commitment to:

  • Excellence
  • Improving human movement
  • Building community

One of the best aspects about CrossFit is the community that develops in each individual gym. Camaraderie forms when people not only work out together but support each other. The communal aspect of CrossFit is a key component of why it’s so effective. Each affiliate has a community vibe that is unique, and you should ask a lot of questions and train a few times at a gym to make sure the affiliate you work with is a good fit for you.
At CrossFit Cuspis, we encourage people to try a few of our classes to obtain a sense of our community, which we believe is fantastic. Our athletes are enormously supportive of one another, which is a key differentiator for our gym.

I haven’t engaged in any physical activity for a very long time and I don’t want to feel overwhelmed. Should I get in better shape before CrossFit?

No. Getting in shape BEFORE trying CrossFit is simply unnecessary. Many of our members joined CrossFit Cuspis while having seldom, or never, worked out in their lives before. CrossFit Cuspis has an Elements program that is designed specifically for those who are new to CrossFit, where you will learn all of the fundamental CrossFit movements and have a taste of CrossFit with beginner level workouts. We have had a number of our members who have come to CrossFit Cuspis, having never worked out prior, and have done an amazing job, quickly overcoming their fears and, more importantly, are now in great shape. The best way to determine whether this is for you is to come and give it a try! There is no better time to start than now.

I don’t think I fit the mold of a CrossFitter. How do I know it will work for me?

CrossFit is made up of all types of people in the world. The majority of CrossFit Cuspis members are everyday people: parents, students, working professionals, you name it. Many of our clients had never worked out prior to starting CrossFit. Newcomers always start small, and safely work their way up to heavier weights and more intensity. We do not ask our members to perform dangerous or unrealistic workouts.

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