Frequently Asked Questions

What is “WOD”?

The WOD stands for “Workout of the Day.”

What types of movements/exercises will I be doing?

You will learn how to perform bodyweight exercise such as push ups, air squats, lunges, pull-ups and more.  You will also learn a variety of movements using kettlebells, barbells, bumper plates, gymnastic movements, Olympic lifts, bands, rings, rowers, medicine balls, dumbbells, and more!

What is the class structure like?

Classes are approximately 1 hour. The first 15 minutes are dedicated to a warm up. Some days we may do a strength component first before  the WOD, while other days we will just go over the WOD, review the movements required that day and help you scale (if needed). Finally the group WOD is performed (this lasts between 5-25 min depending on the WOD). The remainder of the class is dedicated to core work or mobility.

How often should I do CrossFit?

We program WODs Monday-Saturday at Crossfit Lloydminster. That doesn’t mean you need to work out 6 days per week! For newcomers, we recommend coming a minimum 3 days per week in order for you to learn the skills we continuously use, and for your body to become accustomed to the workouts.  Everyone is individual as to how many times per week they should work out.  We recommend listening to your body!  When you start to get chronically stiff or you feel that your performance is plateauing then you may need to include an additional day of rest.  Many crossfitters follow a 3 day on, one day off routine.

How long will it take to see results?

This really depends on how hard YOU are willing to work. Someone that is dedicated and wants results instantly can achieve it fast. If you are willing to change your nutrition and start exercising immediately, then you could achieve results in a few weeks. The average person can start to see physical changes in as few as 4 weeks. They experience more energy throughout the day, better sleep, better focus, and less stress after a few sessions.  You can consult with our coaches regarding more detailed information about nutrition and what might be the best approach for you to accomplish your goals.

Is CrossFit for health, athletic performance, weight loss, or aesthetics?

CrossFit is a complete regimen that will improve health, athletic performance, body fat loss, and build strength all in one. Whatever your goals are, CrossFit will help you achieve them faster.  Often weight loss and aesthetics are a by-product of taking part in Crossfit!

Do I have to be in shape before I can start CrossFit?

No. It will actually be more beneficial if you begin CrossFitting with us without any knowledge of how to exercise! This way, it will be easier to learn the important fundamentals right off the bat and allow you to develop a great base. Exercising without a coach or just having an inexperienced friend help you, can lead to improper form, muscular imbalances, and higher risk for injury.

Is CrossFit for athletes only?

CrossFit is for EVERYONE! We focus on functional movements. These functional movements are essential human movements that we use everyday. Any movement and any workout can be scaled to fit each individual, regardless of background, age or flexibility status.

How does CrossFit improve my athletic performance?

CrossFit is perfect for athletes. Our goal is to make you a complete athlete by targeting all 10 general physical skills: Cardio- Respiratory Endurance, Stamina, Strength, Flexibility, Speed, Power, Coordination, Accuracy, Agility and Balance. Most traditional training methods only target a few of those skills. The most important part of CrossFit for athletes is that we use functional movements, Olympic lifts, and gymnastics to propel you to the next level. CrossFit will also improve your mental toughness. Our workouts will push you mentally every time, which gives you an advantage over non-CrossFitters. CrossFit is known as the “sport of fitness.” Each training session will feel like a competition; which carries over into your sport. Being able to perform while you hit that mental wall and when fatigue sets in can be trained. Learn how to eat right, get stronger, more explosive, move faster, increase flexibility, and increase mental toughness in order to become a complete athlete!

Will I get bulky doing CrossFit?

This is the biggest fear that most women have when exercising. That is why you often see women on the cardio machines in the gym and not in the weight room. Women need to incorporate strength training more so than men because they are at higher risk for osteoporosis. Your bones are not going to get stronger by hitting the elliptical everyday.  Nor will you see that fat that you are wanting to lose by running on the treadmill for an hour at a time.

Also, testosterone is required for a person to develop large muscle mass. Women have 1/10 the testosterone as men which makes it impossible to develop huge muscles naturally. The huge and buff women you see in body building magazines are taking testosterone injections, eating a diet geared towards “bulking”, and working very differently then we do here at CrossFit Lloydminster. Don’t worry about getting bulky or too muscular; just google search CrossFit Women and take a look.  CrossFit will actually give women the look they are after. Our program will help you burn fat and increase lean muscle mass.

I can’t do CrossFit because I have back problems and/or knee problems.

Many people have injured themselves to some extent or another, and this can often lead to people being afraid to exercise.  It is very important to strengthen and rehabilitate the area that has been injured so you can try to have pain free function again.  Many people continue to train other areas of their body and avoid the previously injured ones, making that area weaker and weaker.  This is the exact opposite of what you want to have happen, and will increase your chances of becoming reinjured and creating muscular imbalances.

CrossFit can actually be used as rehabilitation for injuries. We can modify movements and use appropriate resistance to help with your injury.  Many people have come to us, unable to squat (sit on a toilet), Deadlift (pick up a box ), or press (put something up on a shelf) properly.  Our coaches at Crossfit Lloydminster will teach you how to move properly and exercise with correct mechanics, which in turn helps you regain functional movement.

Is CrossFit safe? I heard you can get injured doing CrossFit, is this true?

CrossFit is safe when done correctly (just like any exercise program).  In our Foundation classes we teach you proper mechanics for these functional movements, and continue to review them in the regular group setting, as safety is a priority for us. We first teach you proper technique of all lifts, and ensure all movements are performed correctly on a consistent basis.  We always say  your last repetition of your movement, should like the first one you completed at the beginning of the workout – consistency of proper technique is key!

Remember, any activity can result in injury if not completed properly. Crossfit is safer than most activities because we incorporate movements your body is MEANT to do and we have expert coaches to provide feedback during the workouts and correct you when needed.  It is pretty rare that someone has not injured themselves at some point or another.  Sometimes, the injury may result in the person becoming inactive and they become sedentary for some time.  Then, as they begin to start doing exercise again (such as Crossfit) those old injuries may reappear.  We can suggest and recommend appropriate practitioners to help you rehabilitate your injury.  It is also very important to respect and listen to your coach!  We have a lot of experience with injuries and we can help you understand what weight to use and when it may be appropriate to scale certain workouts.  We are here to help you modify exercises say that you can continue to work out despite having an injury.  The most important aspect of keeping injury free is to LISTEN TO YOUR BODY.  If you feel aches, pains and tweaks, but choose to ignore them, or not inform your coach about how you are feeling, we are unable to help you.  It is important to communicate with your coach if something doesn’t feel right.

The workouts you post are too hard, I could never do that.

Have no fear, most of the people at our gym cannot either! The WOD is made to challenge an elite athlete, but that same workout can be scaled to YOUR skill level. When you start, you will be doing a modified version of the WOD. We change the load (weights), repetitions, rounds, and distances to fit your abilities. Modifying the WODs will prevent you from over exerting yourself and prevent overwhelming soreness.  Over time, you will find you will be able to handle more weight and more intensity!

What is the difference between doing the workouts on my own or completing them at CrossFit Lloydminster?

The most important part is coaching. Having a knowledgeable coach with you during your WOD will reduce the risk of injury, improve your fitness faster, and fix bad mechanics. You can’t see yourself while you train and this leads to bad form and bad habits! These problems will actually be harder to correct in the future.  Trying to perform Crossfit workouts with a friend or group of friends is not the same.  There is so much more to Crossfit than just the workouts and it is important to have a coach who is well trained in the area of Crossfit, human movement, anatomy, and biomechanics to truly help you become a better athlete.

A big part of CrossFit Lloydminster is community, family, and camaraderie. Having a good base of positive people around you is the best environment to train in. Not only will you be pushed harder because of the support from everyone, but you will have a great time doing it. Plus you have access to expert coaches to help you reach your goals or modify movements.

I’m really fit and would like to skip the Fundamentals course and come to the Group Workout of the Day (WOD) class, can I do that?

No. There are no drop-ins to the Group WOD classes unless you are an experienced CrossFitter and have tested into our classes. You must complete our Fundamentals course (consisting of 4 weeks) before being allowed to take our Group WOD classes.

I’ve looked at the Crossfit main page and see a lot of strength movements.  When do you perform cardio??  Do I have to do cardio on the days I don’t come to Crossfit?

There are still many misconceptions that a person needs to do long bouts of aerobic exercise in order to become more aerobically fit, or to build stamina, but that is not true!  There has been a lot of recent research to show that high intensity exercise is more beneficial to increase cardiovascular fitness.  Not only does it take less time to perform, but burns more fat, maintains muscle mass, and decreases risk of injury that is often accompanied from high volume training.  Once you try one of our workouts, you will find out very quickly that your heart rate will increase pretty fast and stay that way for the remainder of the workout!  Again, Crossfit hits all components of the 10 general physical skills, including cardio respiratory fitness!  So no, you do not have to do “cardio” on days you aren’t Crossfitting – you can rest!

I really don’t have time to workout.  When would I have time to do Crossfit?

Yes you do have time to workout!  It is all about prioritizing your schedule and ensuring you take time to still take care of you.  There are endless amounts of research about how engaging in physical activity has many important health benefits, not only physically but also mentally.  Crossfit is also based on being as time efficient as possible.  We complete a warm up, workout and cooldown all within 45 min to an hour.  Our schedule offers convenient times – whether you want to get your workout done first thing in the morning at 6 am, if you want a break from work during your lunch hour, or if you would like to escape your household in the evening.  You will be able to find a time that will work for you.

I’m too intimidated to work out with the Crossfit classes – I’m really out of shape. 

Don’t be. First of all, everyone started out in the same place you are!  None of our members arrive here at a level of fitness that would be considered exceptional by our high standards: we all still have plenty of room for improvement. And that’s exactly why our members train with us – to improve!

Also, our members are part of a tight community in which we support and encourage each other during the workouts. Our best athletes routinely train alongside first-time members and all of us, from members to trainers, are here to help each other progress.

I don’t want to lift weights because I want to be flexible.

With proper stretching and training, it’s quite easy to improve both strength and flexibility at the same time; in fact, the two often go hand in hand. We demand that movements be taken through the full and proper range of motion and that our members stretch regularly.  We spend time at the end of most workouts to improve flexibility and mobility.  We stress the importance of functional range of motion and that many movements you perform will not improve unless you have a sound mobility base.  Having an appropriate range of motion also assists with injury prevention and functional independence.

I’ve looked at the monthly membership prices and they are pretty expensive compared to the public gym down the street.  Why so much?

There are a few reasons why Crossfit gyms charge a higher membership fee than a public gym.  One, is that we have expert coaches who run each class.  You have access to a coach to ask questions, help you modify workouts, ask for expertise, etc.  Our coaches are very well trained and educated – it’s like having a personal trainer for each workout but a tenth of the cost of one on one sessions.  Secondly, you don’t have to do any thinking or planning regarding what you are going to do that day.  Our workouts are expertly periodized – all you have to do is walk in and look at the board.  Our coaches explain the workout, go through demonstrations, and help you modify the workout as necessary.  Throughout the workout, you will receive feedback to ensure you are using good technique.  Third, our facility is one of the best you will come across.  We have a lot of space, equipment, and other services available.  At the end of the day, the community feeling, great people, and expert services are well worth the membership fee.