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1 the beginner's guide to CrossFit

2 So, you're thinking about trying CrossFit? You've probably heard people talk about CrossFit, seen pictures on Facebook, or watched the CrossFit Games on ESPN. You've become intrigued, but maybe you have some reservations and still aren t quite sure about jumping in. DON'T WORRY -- we all felt the same before we started! There are a lot of myths about CrossFit out there. This handbook sets out to bust those myths, give you an overview of what CrossFit really is, why it works, and why it s exactly what you re looking for!

3 What is CrossFit, exactly? CrossFit, in as few words as possible, is: Constantly Varied, Functional Movements, executed at High Intensity. It is those 3 key segments that sets CrossFit apart. In a few more words, you could say our workouts always change, keeping you engaged and excited for what tomorrow may bring. Our movements are inherently safe, yet highly effective, giving you the most bang for your buck. It s the intensity, however, that s the most important. It s the magic ingredient that produces such amazing results! Don t worry though, it s all relative. Each individual is able to adjust every workout to their current level. We ve literally had hundreds of people come through our door with no CrossFit experience, and been able to guide them through a workout and get them on their way to a happier, healthier version of themselves!

4 the 10 Skills of CrossFit For CrossFit, fitness is the goal. We want to increase your ability to do various tasks with varying demands. Short sprints. Long runs. Quick, heavy, explosive lifts. Consistent, methodic, muscular endurance. You name it, we do it over the course of our programming. We focus on ten specific skills. We measure and assess these core tenets to ensure you're reaching your goals, whether they're weight loss, strength gains, or healthy living. Cardiovascular endurance Stamina Strength Flexibility Power Speed Coordination Agility Balance Accuracy

5 Daily "WOD" CrossFit is a class based model. Each day we have set class times for you to come to and be led through your workout by a coach with other members. Most CrossFit classes run for an hour, and consist of a warm up, skill or strength work, and then a metcon (metabolic conditioner). All this makes up the Daily WOD (workout of the day). As we mentioned earlier, you will do a variety of exercises in a class. Running, rowing, biking, squats, presses, deadlifts, clean and jerk, snatch, pull ups, push ups, and much, much more. We combine these movements in different ways and combinations to always keep your body guessing. All of our workouts are designed by our coaches with thought and care, ensuring you receive the variety, yet consistency, you need. Part of what makes CrossFit so addictive is that even on your worst day, you're still making progress.

6 What Movements Should I Expect? Squats Deadlifts Cleans Snatches Thrusters Muscle-Ups Ring Dips Push-Ups Pull-Ups Pistols Rope Climbs Common CrossFit Terms WOD = Workout of the Day PR = Personal Record (or Personal Best) AMRAP = As Many Rounds/Reps as Possible EMOM = Every Minute on the Minute Rep = repetition, or the number of times you repeat the movement within one set Set/Round = a block of repetitions (ie, 3 sets of 5 push-ups) 1RM = 1 Rep Max (your heaviest successful weight lifted) Sample AMRAP AMRAP10 (10 minutes): 5 push-ups 10 deadlifts (135 lb for men, 95lb for women) 15 air squats Sample EMOM EMOM8 (8 minutes) Two snatches at 70% of your 1RM

7 Community CrossFit is more than just a great workout. In a CrossFit gym (sometimes known as a "box), you ll find a community of like minded people who show up consistently, put in hard work, and get results. We might not all have the same goals, but we're all working together to push ourselves physically, and mentally to the next level. Many people come through our doors because they re looking to get into shape, what they don t expect is the friendships they create and sense of belonging they develop. The members of a CrossFit box create a unique community that become extensions of your family. Coaching One of the major differences between CrossFit and most other fitness systems is the coaching. Our coaches aren't just there to babysit the class and do the workouts in front of you expecting you to follow along. We're there to teach new skills, correct form, ensure proper movement, motivate you, and congratulate you when you're done. This is an ongoing process that requires a personal attention from your coach that you won t get anywhere else. Can't do something because of an existing weakness or injury? No problem. We'll give you a modified version that trains your muscles and your brain so that you'll eventually be able to do the full version!

8 Think CrossFit is Right for You? If you've made it this far, we're positive you have the determination to be successful at Big Shoulders CrossFit. But we know you might still be on the fence. After all, this is probably something completely new to you! We're so confident that you'll be happy at Big Shoulders CrossFit that we're offering you a free workout! Get in touch with us and come see why people get hooked on the workouts, the people and the results at BSCF! Fill out this form OR us at info@bigshoulderscrossfit.com OR call us at

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