Do I need to get in shape before I start CrossFit?

Maybe this sounds funny but we hear it often. A woman in her early 20’s recently came by and said she started her training at Cardio Barre then moved up to kickboxing and wanted to know what else she needed to do to be ready for Valley CrossFit. A man in his mid’ 40’s who hadn’t worked out since college recently told us he wants to do CrossFit but he needs to get in shape first. A woman recently called and said she’d like to join but she is too out of shape. Please know that CrossFit was design for the average person who’s pressed for time. It’s super efficient and effective and we’ll show you everything you need to know. Trust.

We believe like the Buddha, “There are only two mistakes one can make on the road to truth: not going all the way, and not starting.” We don’t care what shape you’re in when you walk in our door. Everything we do can be scaled down. Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t. These work outs may seem overwhelming at first but you will get through them. When that first WOD is over you’ll probably be thinking, “That really sucked. What time tomorrow?” No, we don’t care what shape you’re in when you walk in our door but you will walk out stronger.

“Life begins at the end of your comfort zone,” Neale Donald Walsh.

“The secret of getting ahead is getting started,” Mark Twain

The next move is yours. Click here to get started now.

Can I get hurt lifting weights?

The CrossFit prescription for for safety is as follows:  1.  Mechanics then 2.  Consistency then 3.  Intensity.   If you always practice good mechanics then you will avoid injury.

What if I can’t use the recommended weight?

The CrossFit program is designed to be scaled. This is a key component for anyone who is focused and determined to grow from their starting point. Your current fitness level is of nil importance. Thousands of athletes worldwide follow the workouts posted daily on the CrossFit main site and other affiliate websites. Many people began their CrossFit journey, having had little to no prior experience and by consistently working out and following a program, within that they continue to achieve fitness goals they’d never thought possible

Where can I see demonstrations of the exercises in the WOD?

Click here for videos of the common CrossFit exercises.

CrossFit Acronyms and Abbreviations

  • AMRAP: As Many Reps (sometimes Rounds)as Possible
  • BP: Bench press
  • BS: Back squat
  • BW (or BWT): Body weight
  • CFT:CrossFit Total - consisting of max squat, press, and deadlift.
  • CLN: Clean
  • C&J: Clean and jerk
  • C2: Concept II rowing machine
  • DL: Deadlift
  • FS: Front squat
  • GHD: Glute ham developer. Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
  • GHD Situp: Situp done on the GHD bench.
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
  • KB: Kettlebell
  • KTE: Knees to elbows. Similar to TTBs described below.
  • MetCon: Metabolic Conditioning workout
  • MP: Military press
  • MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
  • OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
  • PC: Power clean
  • Pd: Pood, weight measure for kettlebells
  • PR: Personal record
  • PP: Push press
  • PSN: Power snatch
  • PU: Pull-ups, possibly push ups depending on the context
  • Rep: Repetition. One performance of an exercise.
  • Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
  • RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
  • SDHP: Sumo deadlift high pull (see exercise section)
  • Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
  • SPP: Specific physical preparednesss, aka skill training.
  • SN: Snatch
  • SQ: Squat
  • TGU: Turkish get-up (See exercise section)
  • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
  • WO, sometimes W/O: Workout
  • WOD: Workout of the day