This is a question that is on the lips of everyone who is starting, or thinking about starting, CrossFit.
Here we outline what a class looks like and what you can expect when you attend one.
Coach Led
Every class is led by a coach. They will lead you through every element of the class from the whiteboard brief at the beginning, right the way through to the cool down at the end of class. They are there to coach you through unfamiliar movements and teach you new ones. They are there to ensure you are moving safely, effectively and efficiently, and to keep the class moving. And they are there to make sure you get something out of every class, to push and encourage you and ensure you leave having had a great time doing it.
Structure
Each class has a similar structure, although it does change depending on the WOD (Workout of the Day) and the demands and stimulus we’re looking for from that session.
An example structure is:
Whiteboard brief: Coach gathers the class round a whiteboard and outlines the workout for the day and what we’re looking for from that day's session. During it scaling options will be outlined to ensure the workout is achievable for everyone.
General warm up: Movement to get your muscles and joints warm and the body moving and ready for exercise.
Specific warm up: Movements similar to, or the same as, those that are going to be used in the WOD.
Strength or skill: Time spent working on the development of strength of a particular body part (i.e. squatting, pressing etc.) or improving a particular skill (i.e. double-unders, handstands, pull-ups etc.).
Workout of the Day (WOD): The main focus of the day’s session. This could be long, short, heavy or light. High skilled or grunt work. This will be constantly varied and designed over time and regular exposure to test and develop all aspects of your fitness.
Cooldown: Stretching, foam rolling or movement to cool and calm the body down after exercise.
Programming
The great thing about a CrossFit class is you turn up and you get told what to do each and every day. You don’t need to think about anything and you know the programming has been put together in a considered and effective manner that is going to develop your whole fitness and is never going to get boring.
At Vastus the programming for the day is published at 5am each morning and over time will develop and work on all aspects of your fitness. Be that strength or endurance, power or speed, balance or coordination or a combination of them all. Over time we will test and improve them all over long, short and moderate durations.
This may mean one day is a heavy day, where our WOD is maximising our strength in one foundational lift, i.e. back squat. Another day our WOD could be a metcon (metabolic conditioning) workout consisting of rowing, wallballs and pull-ups. The focus, or stimulus, for the day will vary depending on the fitness outcome we’re aiming to develop and over time we’ll touch and develop them all.
Scaling
Every workout is scalable and therefore accessible to everyone. Each session, during the whiteboard brief, the coach will outline the options for scaling and work with you to establish the right one for you.
Welcoming and Fun
One of the best bits about CrossFit is the community. Every time you do a CrossFit class you are part of a team. It is the team and the community that will pull you through the workout. It is the camaraderie, the shared suffering, the jokes and the laughter which make it fun, make you feel part of something and make you want to do it all over again tomorrow.
The best way to find out is to come along yourself! Book in to one of our On Ramp courses, we'd love to show you.
Comentarios