Why can’t I do this at home?
You can, but you won’t have the community, the camaraderie, the coach and likely not the same equipment. And will you get the same results? Will you push yourself as hard as your coach will? (Hint: probably not).
What’s so great about CrossFit?
The community, the camaraderie, the results.
So what kind of exercises do you do?
Running, sprinting, rowing, weightlifting — clean & jerk, snatch, squat, deadlift, push-press, bench-press, power-clean– kettlebells, box jumps, burpees, pull ups, push ups, sit ups, jump rope, dips, medicine ball tosses, and more.
What is the WOD?
It is the “Workout of the Day”. This workout could be a “named” workout, developed and described on the national site, or it could be a workout we have developed here. It is all part of the “constant variation” philosophy of CrossFit.
How often do I need to come in?
At Empire State CrossFit North we promote three days working, followed by 1 day of rest, or five days on two days off which is very demanding. You will notice that we program a workout every day for the simple reason that most people have hectic lives and cannot follow a strict three days on, one day off. When you first start out your body will take time to adjust and yes you will get sore so we recommend coming every other day.
I have heard CrossFit is hard, is this true?
CrossFit is as hard as you make it. When you first start you are encouraged to take it slow, and learn the movements. We encourage you to push yourself as hard as you can which makes CrossFit hard. If you are asked to sprint a 400 meter for time you can do one of two things: sprint it as hard as you can, which will not be a comfortable feeling, or jog it. The person who goes as fast as they can will get better results and yes it will be hard.
Do I need to get fit before starting CrossFit?
NO! A THOUSAND TIMES NO!!!! CrossFit is designed for athletes of ALL levels — from professional athletes, to desk jockeys, to homemakers, to retirees. We scale load and intensity for all our clients based on their individual fitness level and ability. Going to a traditional health club first will just delay the benefits you will receive from a CrossFit regimen. The workout you see posted on the site is for the most elite athlete. If you see it and think you can’t do a lot of it, no problem, very few can. We can scale every movement and every workout until you are strong/fit enough to complete the workout as it is prescribed (Rx’d). Fitness is an ongoing pursuit. The most elite athlete can come into our gym and find a workout challenging. Nobody is “fit” enough. Whatever level you are at now, you go at the workout as hard to you can getting fitter and fitter each day.
Can I do CrossFit with a neck, back or knee injury?
Yes, we have had numerous clients who came to us with back, knee, or neck pain who have found relief by strengthening the muscles around the problem area. People often neglect exercising their lower back due to fear of re-injuring and then end up weak, de-conditioned, and more susceptible to injury in the future. Every movement in CrossFit is scalable allowing anyone to take part. For example if we have programmed deadlifts (picking up an object off the ground) you can scale it down using a PVC pipe or even just mimicking the movement as rehab.
What can I expect on my first day?
We know CrossFit can be very intimidating so your first day will not be very intense or hard. You will be lead through a warm up of basic movements, taught 2-3 new basic skills and then given a workout in which the intensity (how hard the workout is) will be entirely up to you. If you feel confident in your fitness ability you can go as hard as you want at the workout. If you have not worked out in awhile or ever you will be encouraged to take your time and finish the workout.
What should I expect my first couple of weeks?
Expect to be sore. Really sore. There is no way to get around it. This is normal, and proof that you are working hard breaking down muscle fibers during your workout. It is during your rest periods between classes that your muscles will build up even stronger. You can help speed the recovery process by drinking plenty of water and getting adequate sleep (7+hours a night), Whatever you do, don’t stop training just because you are sore. It is good to come back and take the next workout light if you need. The main thing is to keep moving to flush the lactic acid out of the muscle, which is causing you to be ‘sore’. Keep your head up and know that with practice, consistency, and determination, you WILL reach your goals. If you believe you CAN, you WILL!
What are some of the challenges I will see while training at Empire State CrossFit North?
Our clients often comment on how great they are feeling, how much energy they have, and how they need to buy new wardrobes. If you follow our program and nutritional recommendations, excellent results are inevitable. As surely as eating junk food and remaining sedentary will add fat to your body, coming here, working out and eating well will build muscle and decrease body fat. At Empire State CrossFit North, we believe in lifelong results, and that there is no such thing as a quick fix — well there is, but it is either unhealthy, dangerous, short term or some combination. We want you to feel these results for the rest of your life. The process is so much easier if you make the decision to give your best effort early. We understand there are things that some people have never been challenged with, but we can help you face those challenges head on.
Empire State CrossFit North is the right place for you to be. It is for everyone. That doesn’t mean it will be easy, in fact, it may be the most challenging workout you will ever come across. But, it will also be the most rewarding and provide the best results.
We promise to push you to put out greater movements, consistent technique, higher intensity, heavier loads, more reps and faster times. Come into our home with a desire to learn how to achieve the best fitness of your life. No matter what your age, weight, experience, or fitness level may be, the equation stays the same: Max effort leads to max intensity, which leads to a level of health and fitness that will amaze you every day. Empire State CrossFit North changes lives. Come in and let it help you change yours, as it has changed ours.
What are the costs involved with getting started at Empire State CrossFit North?
YES! Our prices vary, and we have discounts for students and Military/Law Enforcement/Firefighter. We encourage you to come in and see what we have to offer before making a judgment call based on price alone. We are of the belief that you get what you pay for. You can go to your local gym and hire a personal trainer to chat with you while you walk on a treadmill, or you can come here and change your life. It’s up to you.
I have never worked out before (or) I am out of shape, is Empire State CrossFit North the right place for me?
YES! At Empire State CrossFit North we see people of all shapes, sizes, ages, and conditions. It does not matter what challenges you present us, the staff at Empire State CrossFit North can help.