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FAQs

What is CrossFit? 

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

For an in depth view of  CrossFit’s fitness philosophy, please read the link below from the CrossFit Journal: “What is Fitness” http://library.crossfit.com/free/pdf/CFJ_Trial_04_2012.pdf

What makes CrossFit gyms different than other gyms?

The beauty of CrossFit is the community aspect it offers. Too many times, people join a gym with good intentions of going daily to get in shape. However, they soon fall of the wagon once they lose their motivation, get busy, become bored,etc. At CrossFit Cayman, we offer group classes with a certified Coach teaching each class. With this aspect of training, each individual is likely to stay motivated and committed because they have their group and Coach behind them. Also, the workout is different everyday focusing on the ten components of fitness. This provides the full range of fitness to get each person into the best shape of their lives and takes the boredom out of most people’s daily workout routines.

 Do I need prior experience to start CrossFit?

No. All new members start with our beginner Foundation Course regardless of where they are at with their fitness level.  This Course will give each new member the base and understanding they need to start group classes. Once in group classes, workouts will be scaled and tailored for the individual’s fitness needs and levels.

Is CrossFit safe?

Yes, CrossFit is safe when done correctly. Our main focus at CrossFit Cayman is to get people moving safely and  in proper movement patterns. In the six beginner classes of the Foundation Course, each member will learn the  movements and exercises with just PVC or light weight. Members will only progress with intensity and loads once they are moving with the proper mechanics. Because there is a certified Coach at each class, we are able to monitor and scale members accordingly to help them reach their peak fitness levels safely.

Do I have to be in shape to take CrossFit classes?

No. There is a common misconception that CrossFit is for elite athletes. The truth is that it is for everyone and doesn’t matter where you are at with your fitness level. You can start the journey where you are today and if you stay consistent, it’s likely that you will get into the best shape of your life. Our community is comprised of competitive athletes, former athletes, working professionals, people that had never stepped foot into a gym, and people with physical ailments. Allow us to get you into the best shape of your life!

What’s the WOD?

WOD is “Workout of the Day.” At CrossFit Cayman we post a workout for each day.

Some insight and thoughts on sets and reps:

  • The WOD descriptions are very literal; don’t read into them. If it says “squats” it means bodyweight (aka “air squats”) – no added weight, unless it says back squats or front squats.
  • A “rep” or repetition is one iteration of a movement. One bench press, one squat. A “set” is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it’s a timed WOD, you want to rest less.
  • Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a “set of one” aka a “single.” This few reps indicates maximal load, and indicates longer rest times.
  • Back to literal: if the WOD says 21-15-9 reps of bench and pullups in “rounds” (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second…9 of the first, 9 of the second.
  • Most likely you will be breaking the 21’s and 15’s (and maybe the 9’s) into subsets, aka “breakdowns.” This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.

Is the WOD Enough? Should I do more?

Part of the CrossFit philosophy includes pursuing/learning another sport or activity, and many CrossFitters are also martial artists and competitive athletes in a variety of disciplines.
However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary “sport.”
If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.

Will I/can I get big doing CrossFit?

No. The awesome thing about CrossFit is that it focuses on not specializing on any one component of fitness. Because each workout is different daily, there is no way for a person to get bulky or big since they will not be specializing in weightlifting. Getting big and muscular is very hard to do. Just ask any average male. It takes years of hard work, the right training program, and a lot of food . . . it just doesn’t happen by accident. Weight training will add a few pounds of needed lean body mass which will in turn make you leaner and give you a better looking physique. Women simply don’t have the levels of testosterone needed to support the type of muscle growth you fear. Unless you are taking anabolic steroids, gaining too much muscle is probably the least of your worries. And if you are taking steroids, gaining muscle is still probably the least of your issues.

What can I expect after my first CrossFit workout?

You’ll have a better understanding of how classes are run and the method behind what we do at CrossFit Cayman. It’s quite likely you will have learned some new things, be a little bit “sore” and excited to come back for more. You will feel successful to have worked out with a great community  of athletes, many of whom you did NOT expect to be CrossFitters.