Mission Statement: CrossFit Greensboro will provide the highest quality of instruction and coaching in NC in order to guide and help athletes and fitness enthusiasts of all backgrounds and sports to reach their realized and unrealized goals!
Why CrossFit Greensboro? We truly want to help you reach your fitness and athletic goals. All 5 of our coaches are hand picked and chosen for their knowlege, background, desire to help people, and their passion for fitness. We all bring a varied background that allows us a synergy effect while coaching. Our team is committed to helping you reach goals that you have and ones that you haven't developed yet.
Here are some other reasons...
1000 Sq Feet of Olympic Lifting Platforms
Pendlay Olympic Lifting bars and thousands of pounds of bumper plates
Tires for flipping, sand bags for carrying, and rowers for rowing
Kettlebells all the way up to 72 pounds for the "Big Boys"
Pull up bars for 20 people with bands and a machine for assistance
Med balls up to 30 pounds
10 sets of gymnastic rings
Paralletes for hand stands and L-sits
Vertimax for jump training
Glute hand developers for building the ultimate strong core
Dot mats for agility and change of direction speed
Fireman dummy and airpack for specific course training
Boxes up to 50" for jumping and the triple tire at 59"
Running bands to work on knee drive and running technique
Finally, a rope for climbing!
We do a little bit of everything!!
How do you get started: You have to attend foundation classes before you will be allowed to join the regular class. This goes for professional athletes all the way down to desk jockeys. This gives the instructors a chance to assess you and then make recommendations on scaling as well as give you some individual attention to help with chinks in your athletic armor.
Foundation Classes: Right now, we will run foundation classes at the Norwalk Location unless otherwise stated by the instructors. Foundation classes are M/W/F and begin at 6pm. You do not have to attend them in order. Foundation classes are an on-ramp to get you ready to join the open class. Please let an instructor know though when you are bringing people to class.
Contact Info
Website: www.crossfitgreensboro.com... Check the website daily for updated information! We put a lot of videos and pictures up so check it a lot
E-mail Address:
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CrossFit phone number: 553-8922 John’s Number 971-0089 Bruce’s Number 553-8128
www.crossfit.com – Check the main site for cool videos and information. www.beyondthewhiteboard.com Once you sign up, we will sign you up to beyond the whiteboard to post and follow your workouts. Make sure you check your e-mail. Try to do this at every workout to keep records of your training and progress. You will also need to set up a login to Mind Body Online. (www.mindbodyonline the link is to the right on the main page) This will allow you to book into classes and pay once you are a member.
Some things explained:
Diet: What should I eat? Ok, this is a 50 page explanation in 3 lines. Drink lots of water especially before and after training. Eat lean meats, vegetables and fruits, nuts and seeds. Eat very little starches, sugars, and processed foods. If it doesn’t rot, it’s not food! Balance each meal with some meat, vegetables, and nuts or seeds. Eat 5-6 small meals a day. Eat enough food to maintain activity and repair your body but not to store fat. As we go, we will offer more instruction on the dietary prescription of CrossFit.
What if I have bad knees? Learn how to move and squat correctly and it can help! Ahtletes with acl, mcl, meniscus tears and tendonitis are normally victims of bad form repeated over a lifetime of bad movement techniques. What do you mean you want me to squat below parallel- isn’t that going to hurt my knees? Squatting below parallel is only harmful to your knees if you use improper form. Try to get off the ground from a laying position without bending your knees beyond 90 degrees(it’s almost impossible unless you are a ninja) Bending you knees beyond 90 degrees is perfectly fine if you do it with correct form.
What if I have bad back? Midline stabilization is a key component of CrossFit. Midline stabilization is the core’s ability to keep the spine in a safe position through varied ranges of movement and when it is supporting and balancing a load. This does not happen from crunches. Crunches are the leading cause in misleading people into thinking they have a strong core just because they have abdominal muscles.
I want to lose weight… will this work? UHHHH…yeah! Try not to focus on the scale. Focus on the ability to do things(pull ups, push ups, hand stands, L-sits, overhead squats, cleans) and moving your body faster. Weight loss will happen if you are putting 100% into the workouts and following the dietary recommendations.
I don’t like to sweat or do really hard stuff: This is not the gym for you.
Can anybody do it? We can train athletes at all levels and will progress people based on where they are in their lives. We ask that you are coachable and that you work hard and commit to getting better.
Is there a discount for family members? Yes-talk to Bruce and John!
Should I be doing extra workouts at home? Not unless you are training for a specific sport and you need some sports specific workouts. (i.e 1 long run a week to prepare for a marathon)
The workouts are so short- I don’t feel like I am doing enough. Do them faster! The concept is that your intensity needs to be high enough to illicit a neuromuscular response and therefore enough stimulus to change. More is not better. Higher intensity and shorter time periods are better. The longer you workout, the lower the intensity and the greater the chance for joint damage.
I am in really good shape- why do I suck at CrossFit? You are really good at what you do. CrossFit focuses on a lot of different things and most people have lots of weaknesses that they don’t work on. You are really good at what you have focused on in the past. Most people focus on their strengths and neglect their weaknesses where we will not do that.
I am a girl and I don’t want a lot of big muscles. Ok. CrossFit is designed to increase cardio respiratory endurance and strength but not necessarily to increase muscle mass. It is our goal to increase a person’s strength to weight ratio because increased mass will hinder one’s cardio respiratory performance in the met-con workouts. Does this mean that you will gain muscle- yes but you are not going to look like a bodybuilder anytime soon!
Why are all the benchmark workout named after girls? The benchmark workouts are all workouts to measure different aspects of the 10 physical skills. These are all bad-ass CrossFit women who have earned their name in the hall of fame. The hero workouts are named after fallen heroes in police, fire and military.
GENERAL PHYSICAL SKILLS (thanks to Ed Crawley at Dynamax)
If your goal is optimum physical competence then all the general physical skills must be considered:
1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units,to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
0. Accuracy- The ability to control movement at a given direction or at a given intensity.
Rules:
1. Yelling is encouraged!
2. Dropping the weight is encouraged!
3. Maximum effort is always required!
4. Always do your best!
5. Our goal as coaches is to try to push you but you always have the option to quit during a workout. You know your body better than anyone else.
6. Do not put anyone else down unless you plan to be crushed by a Coach!
7. Be careful who you talk smack to because there is always someone faster and stronger!
8. Use chalk… it makes you stronger.
