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CrossFit – What it is and some definitions

SO… You’ve never heard of CrossFit before and you’re interested to know what it is all about?  Here are some answers to common questions and explanations of things that might not make much sense to folks who are just getting started into their new favourite hobby!

CrossFit is… Constantly varied, functional movements performed at high intensity.  Yes, I understand that while it’s a definition, this doesn’t explain much.

Constantly varied means that you don’t do the same thing every day (a la “Curves”) and that you don’t even do the same thing every week (Workouts A, B and C).  You’ll do something different just about every day, with occasional tests and check-ins to track progress.  Varied doesn’t mean random – your program is planned and follows an intelligent, and far more fun trajectory than your typical workout regimen.

Functional Movements are those movements that you would actually do in real life.  Isolating a muscle to the Nth degree to maximize contractile force may sound pretty and exciting, but you’ll never do that in a real life situation.  That doesn’t mean it’s a useless exercise, it just means that it’s an exercise that most of us don’t need to be doing.  The exercises we employ are effective in eliciting a hormonal response from the body and can be thought of as the best return on investment of your time in the gym.

High Intensity.  The easiest part of the definition to explain.  This is how hard you try.  The most progress will be made for you when you’re outside of your comfort zone.  Not so far that you don’t like it and want to quit (some people might), but far enough that you’re uncomfortable before and during, but then feel amazing and proud afterwards for your efforts and courage.  We can’t expand our comfort zone if we never push the boundaries.

That is the official description of CrossFit.  The way I like to explain it, is that it employs everything that works, and none of what doesn’t.  Tricep extensions from the cable pull down aren’t part of the program; dips are.  Calf raises won’t be making an appearance, box jumps and skipping will.  It is the best use of gym time and the most effective way to train.


Now then… onto some definitions.

WOD – Workout Of the Day (for whatever reason the T isn’t capitalized)

AMRAP – As many rounds/reps as possible

MetCon – Metabolic Conditioning.  This is what most people would consider the “workout”.

Rx’d – as prescribed.  The weights and rep scheme may be altered to meet peoples’ abilities.  If it isn’t altered at all, then you completed the workout “As Rx’d”.

PR – Personal Record.  The most/fastest you’ve ever lifted/completed a lift or workout

That’s enough for now.  I’m sure more will show up from time to time.  As for progress with the gym – Equipment is coming in, more is being ordered and we get the building soon!  Cleaning, repairing, painting, flooring, etc. all needs to be completed before we will the place with awesome equipment and hard-working people!  Can’t wait for it though!  If you’ve submitted your email, thank you!  We will be sending out emails when we have some solid dates for opening day and other information.  Thanks for the patience!



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New Equipment coming, pre-scheduling, and a great vid…

Hey Folks!

So I don’t have a lot to report at the moment, other than I’ve got a couple of rowers and a load of Kettlebells coming in next week!  Sweet!  Now we just need the building, and a bunch of other stuff… but we’re starting to amass some awesome equipment.

Over the next month we will be running some simple wods around/at Queens Athletic field, I will try to keep this as up to date as possible in regards to when and where you can meet up with us for some fun!  Usually the workouts are in the early evening, but I am thinking about adding some morning workouts too.  Let me know what you think in the comments!

To those that have contacted me already – thanks so much for the interest!  You will be the first to know when we have the building and where it is – to those wanting to know where it is… I can’t divulge much at this time aside from the fact that it won’t be in New Sudbury and will be in a very convenient location.  Sorry to be mysterious about it, but to have people heading there to see what’s going on all the time might impede our progress with construction, etc – and no one wants that to happen…

I also wanted to share this video with some of the folks who are newer to CrossFit and are curious as to what it is… the video doesn’t REALLY explain it… but it gives a pretty good feel as to what the inside of a CrossFit gym is like as far as layout, and more importantly, community.  Community is CRUCIAL.

Cheers folks!

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CrossFit Where???

Hey Folks!

So we are in the process of renovating and doing a small build-out on the location where the gym is going to be. Once it’s fit for working out in, I will be posting the schedule that people can use to come in and try out a WOD (Workout of the Day).

For those of you that already know what CrossFit is, it’s about time we got one in Sudbury, right?

For those of you that don’t know what Crossfit is… I like to explain it as everything that works, and none of what doesn’t. And since we aren’t wasting our time doing the pointless stuff, and if you’re willing to put your best effort forward, with no worries about how you “measure up” to anyone else but yourself, then CrossFit is the absolute best return on investment of time spent in the gym.

I assure you, everyone is capable of doing CrossFit, from grandmothers to olympic athletes. A great workout is delivered to both people, sometimes at the same time!

Post any questions you may have to comments and I will try my best to get to them!

All the best!