What is CrossFit?



CrossFit is a strength and conditioning program that combines the best of weight-lifting, gymnastics, and plyometrics in order to increase fitness across 10 domains: cardiovascular/repiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination and accuracy. Based on three principles (intensity, variety, and functionality) people of various fitness levels, occupations, ages, and genders are seeing impressive results by using the CrossFit program.

The editors of PureHealthMD writing for Discovery Health Channel found CrossFit "equals better fitness and stronger muscles in a more reasonable amount of time" compared to trying to "build muscle and get in shape by spending 60 minutes or more in the gym several days a week..." Their conclusion was that the program "is a different type of exercise routine ...a well-rounded and very efficient way to achieve a higher level of fitness ...that does not need a whole lot of fancy equipment, but does offer a nice variety to keep the interest level up and provide the challenge needed to keep the exercise fun."


How We're Different 

We Do Not workout along side you. Our job as coaches is to monitor you to make sure you are performing the movements safely and  push you to achieve your maximum effort. Our safe methods of developing strength, range, and flexability allow our clients to exceed their expectations. Our training works whether you need to restore lost movement or if you are looking to increase your already high level of fitness. Mad City CrossFit is for everyone and anyone ages 3-99 who wish to become more physically fit and capable of daily tasks. We will never ask you to do anything beyond your ability.

Mad City CrossFit offers an all-inclusive membership*. Never again pay extra for programs, advice, and general help. Group training is available to you Monday through Saturday. Childcare is included at no charge. In addition to you will also receive:

1. Trainer-led workouts    
2. Nutritional advice (diet)
3. Group training
4. Friendly, knowledgeable, and CERTIFIED CrossFit staff members
5. Free group training classes every Saturday at 9 am to give you friends and family a taste of the greatest thing available in fitness today.
6. Child Care room
7. Mobilization assistance
8. A new community of friends

Other options that are available are:
  • personal training
  • skill and knowledge seminars
  • weekly accountability sessions




Myths and
Misconceptions about
CrossFit

We’ve heard countless myths and misconceptions about CrossFit and would like to address the most common ones and set the record straight.

CrossFit exercises are insane and too hard.” and “I’m too old/young to do it.”

Not True!

While we do have some fire breathers, and the CrossFit main web site can be a little intimidating with their pictures and workouts, one of the greatest things about CrossFit is all the exercises are infinitely scalable. What does this mean? It means that you only do what you can do. We will NEVER put you in a position in which you are in danger of hurting yourself. For instance, in a particular WOD, the prescribed weight may be 135# for men, 95# for women. There will be many cases where NO ONE except one person will do the prescribed weight. Everyone else will scale down to a safe and manageable weight. We train everyone from kids to grandparents at Mad City CrossFit. We make the WOD fit you and vice versa. This makes it safe for all ages. We expect you to work out as hard as you SAFELY can and we will push you to be your best, but never at the expense of your health.


“CrossFit it too expensive”

Not True!

Yes, our monthly rates are usually somewhat higher than other local gyms. But what are you getting? At Mad City CrossFit you are getting a certified trainer to put you through a workout EVERY TIME you walk in the door. A real live personal trainer that has been certified to teach you how to lift properly and safely as well as get the most out of you to be your very best. Most personal trainers charge by the hour. At those gyms this is in addition to your membership fees, so that cheap $25 monthly fee can turn into a $125+monthly fee pretty quick. This is not how we operate. You get personal trainers included in your monthly fee. We also include nutritional advice, guidance, and support.

I need to get in shape before I join”

Not True!

You join a gym or fitness program to lose weight and get in shape. We know what it takes to reach your goals. We do this for a living. We can tell you how to safely lose weight and build muscle. That’s what we do and why you join in the first place. Because CrossFit workouts are scaleable, it does not matter what your fitness level is when you join. We start you off with what you are comfortable with and build from there.

“I am afraid of getting to big and bulky”

Not necessarily true.

In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: pick up very heavy weight on a frequent basis. This is not something we do very often. Yes, we are very concerned about your strength and we do lift heavy some days, but this is not our main focus. Two: eat an extremely high calorie diet. For most to gain productive muscle mass this takes quite an effort in eating the right foods and in a high amount. This is also something that we do not focus on. The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (muscle mass).


 “I don’t have time to excersice”

Not true if you make the effort.

We as Americans waste more than 2-4 hourus a day watching TV, and on average more than 30 minutes a day waiting on someone to serve us food and on hold. If you spent 2 hours in a “cardio theatre” watching a movie while you rode a bike or walked or played on an elliptical, then yes, you don’t have the time to devote to that type of exercise. We get tickled at these “fitness gimmicks.” Most workouts can take up to two hours by doing 30-60 minutes of weight training and then spending up to an hour on a treadmill, bike, or elliptical machine. At Mad City CrossFit we can get you in and out with in an hour. Who doesn’t have time to better themselves if it only takes an hour?

“I’ll just do this at home with a video/internet site on my own.”

Statistically speaking, False.

If no one is holding you accountable, you tend to let stuff that isn’t comfortable, like exercise, fall to the wayside. We applaud those that can stick with it and some of the programs out there are on the right track, but still fall way short of what a structured, dependable program can offer. Most of us need that extra pressure to stick with an exercise program, be it a workout partner, a scheduled class time where you are expected to be there, an appointment to keep or a group of people to workout with. It’s ACCOUNTABILITY. That’s why it works.

We hope that this clears up some of the most common misconceptions. If you have any more questions please feel free to email us, or give us a call. Otherwise get your rear end into Mad City CrossFit, and start getting results.

See you at the “box”!