Your first workout at CrossFit Nittany will be a fun and challenging experience. Each class starts with a dynamic warm-up, then it’s skill and/or strength training, instruction and movement standards for the WOD (workout of the day). When your coach says “3-2-1 Go!” the challenge begins and our community of athletes push them selves and encourage others to achieve elite fitness.
Our community class is designed for universal scalability and anyone can participate, but we also require participation in our Beginner’s program to continue on to our regular All Levels CrossFit classes. Your introductory session & assessment will be your first training class. Please contact us or register online to get started!
DO I NEED PRIOR EXPERIENCE TO TAKE CLASSES?
No. New members participate in our “Beginners” class and then transition into any scheduled WOD they’d like. The beauty of CrossFit is that all exercises are based on movements that you already do–like squatting, pushing and pulling. Exercises are scaled to inspire the beginner and challenge the most elite athlete.
DO I HAVE TO BE IN SHAPE TO TAKE CROSSFIT CLASSES?
No. Really. There is a common misconception that CrossFit is for elite athletes. The truth is that it is for everyone. Sure, we say that we are “forging elite fitness” and we are. This means that you start the journey where you are today. And, if you stay on our path it’s likely that you will get in to the best physical shape, emotional state and psychological place of your life.
Our community is comprised of competitive athletes, former athletes, working professionals, people that had never stepped foot into a gym before now and people with physical ailments. Allow us to get you into the best shape of your life.
SHOULD I WARM UP AND STRETCH BEFORE CLASS?
We always have a warm up session incorporated before the Workout of the Day. If you find yourself with a little extra time before or after class, feel free to start warming up on your own, practice skills, or just socialize. All we ask is that you come in ready to do some work!
DO YOU RECOMMEND TRAINING DAILY?
No. Maximum benefits are derived from intensity and recovery. We offer a complete health and fitness program, and so we recommend that you take time to recover so that you perform your best at every session. This will prevent injury and backsliding from overtraining. You’ll be surprised to learn that the volume of training doesn’t reflect your fitness or progression. Talk to one of our coaches to choose the schedule that meets your specific goals–especially if you’re using CrossFit as your conditioning program for a specific sport.
On the other end of the spectrum, we do want to see people coming in on a regular basis. Generally, the CrossFit prescription is 3 days on and 1 day off. Of course, life (and your work schedule) doesn’t see it that way. At a minimum, we want you in 3 to 4 or 5 days per week. Your success matters to us, and the only way to achieve that is if you come in.
WHAT MAKES CROSSFIT DIFFERENT THAN OTHER GYMS?
CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, or GPP. We don’t have leg days, back- and bi- days, or cardio days. We believe the body is a whole system, and strengthen it as a whole.
Our coaches also give you basic education in diet and nutrition. We believe that nutrition is the foundation of health and fitness and know that how we feed our bodies determines how quickly we achieve the results we want.
So for you, this means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. Plus you’ll live in a healthy body with a strong, lean physique.
The best part is that every workout is lead by a qualified coach and you’re joined by like-minded people who want to be and feel better.
WHAT CAN I EXPECT AFTER MY FIRST CROSSFIT WORKOUT?
You will feel successful and part of a community of athletes, many of whom you did NOT expect to be CrossFitters. You’ll have a better understanding of how classes are run and the method behind what we do. And it’s likely you will have learned new things, be a little bit “sore” and excited to come back for more.
WHAT ARE SOME OF THE EXERCISES/MOVEMENTS WE DO?
CrossFit teaches 9 Foundational Movements. The mastery of these 9 movements correlate directly to the efficiency of the exercises performed during your workouts and transfer to the development of other skills you see often in WODs.
They are:
Air Squat
Front Squat
Overhead Squat
Shoulder Press
Push Press
Push Jerk
Deadlift
Sumo Deadlift High Pull
(Medicine Ball) Clean
All of these movements are covered in our “Beginners” class to guarantee your comfort in executing them properly and effectively.
Other movements/exercises include:
Pull Ups
Push Ups
Sit Ups
Jump Rope
Box Jumps
Running/Sprinting
Rowing
Gymnastic Ring Work
Dumbbell Work
Kettlebell Swings
Wall Balls
Static Holds
And various others
While this list may seem foreign or intimidating, please note that every one of them is modifiable and scalable to meet your skill level and needs.
The following section will help you understand some of the jargon you’ll hear in the gym and see on our site:
AMRAP: As Many Rounds As Possible
This is a workout format where you have a specific amount of time to do as much work as possible as described in the workout.
Tabata
This is a workout format where you perform 20 seconds of work followed by 10 seconds of rest. A typical Tabata set has 8 rounds.
RX
If you complete a workout RX, that means you did it exactly as prescribed, with full range of motion and did not scale exercises.
Girls
These are named benchmark workouts that exist throughout the global CrossFit community. Don’t underestimate the girls – they are tougher than they look.
Heroes
These are the other benchmark workouts. They are named after fallen military personnel, law enforcement officers, and other CrossFitters who have fallen in the line of duty. These workouts tend to be unusually long and hard.
The Box
A box is a term for a CrossFit facility.
The Board
The board is the whiteboard where the WOD is written.
GHD: Glute-Hamstring Developer
This is a piece of equipment used for back extensions, hip extensions, and an advanced kind of sit up.
Goat
Your least favorite exercise. Everyone has one.
PR
A PR is a personal record. When you have lifted more weight for a lift, done more rounds in an AMRAP, or have a faster time, or any other form of a new personal best. At the end of the day, you are only competing with yourself, and a PR is an achievement to be proud of.
ME
Maximal Effort
DE
Dynamic Effort
UB
Unbroken… straight through without stopping
