Frequently Asked Questions


What does WOD mean?

The WOD stands for “Workout of the Day.”


What types of movements/exercises will I be doing?

You will first be learning nine foundational functional movements. Then you will learn how to perform body-weight exercise and weight training. We use kettlebells, gymnastic movements, Olympic lifts, bands, sandbags, rings, rowers, medicine balls, dumbbells, and more.


What is the Class Structure like?

Classes are approximately 1 hour. The first 10 minutes are dedicated to the warm-up, the next 10-minutes are for our strength/skill work. We then go over the WOD, cover movements and help you scale (if needed). Finally the group WOD is performed (this lasts between 5-30 min depending on the WOD). The remainder of the time is left for cool-down and mobility and recovery stretching.


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

No. Crossfit is for EVERYONE! We focus on functional movements. It will actually be more beneficial if you start Crossfit without any knowledge of how to exercise. You will learn the important fundamentals right off the bat. This will allow you to develop a great base. Exercising without coaching can lead to improper form, muscular imbalances, and higher risk for injury. functional movements are essential human movements that we use everyday. Any movement and any workout can scaled to fit each individuals needs. Bottom line, everyone will benefit from Crossfit….even grandma. 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.

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 4 weeks. Members often get other changes much quicker. They experience more energy throughout the day, better sleep, better focus, and less stress after a few sessions.


How often should I do Crossfit?

We program WODs Monday through Friday with Saturday and Sunday being either team workouts or weather permitting outdoor workouts. That doesn’t mean you need to workout 7 days per week! For newcomers, we recommend three days a week to start. Once you are acclimated to the training we encourage three days on followed by one day off for best results.


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 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 mainly see women on the cardio machines in the gym and not in the weight room. Women need to incorporate strength training more than men because they are at higher risk for osteoporosis. Your bones are not going to get stronger by hitting the elliptical everyday.

Also, testosterone is required for a person to develop large muscles. 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 Saint Simons. Have no fear of getting bulky, I promise you it won’t happen; 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. This results in a lean and “toned” body much like a dancer, and not like a bodybuilder. If you want to read an awesome article see this:http://www.crossfitsouthbay.com/2011/05/skinny-fat/


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

Many people hurt or tweak their lower backs, knees, shoulders, etc. and are afraid to exercise those areas. The problem with avoiding those previously hurt areas forever is that they never get strengthened. This is disaster waiting to happen. You create muscular imbalances by training other areas of your body and avoiding the problem area. You become stronger everywhere else but at the same time that problem area gets weaker in comparison. This actually increases your chance for that area to be re-injured.

Crossfit can actually be used as rehab for injuries. Many people have come to us, unable to Squat (get yourself up from a seated position), Deadlift (picking up your groceries), Press (putting something up on a shelf) Crossfit teaches you how to move properly and exercise with correct mechanics, which in turn helps you regain functional capacity.

If you cannot Squat, Deadlift, Press you may need to start considering if independent living is safe for you. :)


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

Crossfit is safe when done correctly. In the beginning 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 mechanics, we drill them consistently then we add the intensity.

Remember, any activity can result in injury. Crossfit is safer than most activities because we incorporate movements your body is MEANT to do.