This page is dedicated to the frequently asked questions that you may have regarding Gator CrossFit and its Health and Fitness program. If you do not find the answer to your question, please contact us at info@gatorcrossfit.com.
General questions
1. What is the WOD (workout of the day) -
Alan and Nick game planing for their WOD
blog. WODs consist of any number of different modalities ranging from metabolic conditioning (met con) workouts geared towards a faster paced and cardiovascular workout, to heavy lifting days focusing more on power, strength and pure will power. The WOD will be posted early in the morning, so your can see what the workout before you show up.
2. What if I can’t use the recommended weights? -
Everything, and I mean everything we do here at Gator CrossFit is scalable and can modified to accommodate anyone’s physical limitations by using less weight or substituting more advanced movements.
Assume the average male crossfitter weighs 175 lbs. and the prescribed weight for a workout is 95 lbs. A woman who weighs 120 lbs. would simply use a lighter weight, say 55% of her body weight, allowing her to perform lifts that are successful with good technique.
3. Is the WOD enough for me to get “fit”?
Part of the crossfit philosophy includes learning and participating in other sports and activities, and many crossfitters are also martial artists or competitive athletes in a variety of disciplines.
However, if you show up to the WODs and give 100% you will definitely reach animproved level of fitness, and for lots of us, the WODs are our primary “sport.” If you choose to pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.
Lean muscle mass is gained
4. Will I/can I get big doing CrossFit?
If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, here is the hierarchy of training for mass from greater to lesser efficacy according to Coach Greg Glassman, founder of Crossfit:
1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids
Glassman continues: ”The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is. Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don’t come close. Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.”
Exercises
1. What are the exercises we do at Gator CrossFit?
Wall ball shots during a Group workout
Click here for a video description of the exercises commonly found in our workouts. These are full body, functional exercises to get your body strong and fit for life.
2. How will I learn all the exercises? What are the foundations?
Here at Gator CrossFit, we are very very specific in our technique and form. The foundation sessions are a starting point for all group clients, they are required and necessary for you to learn all the standard CrossFit movements and lifts. These are one on one sessions with a trainer who will teach you all the basic movements, gymnastic exercises, plyometrics, Olympic lifts and our Cardiovascular specific exercises. To learn more about the Foundations, please click here.
3. Why are these exercises good for me?
You may have heard the term “Functional Exercises”, well that’s the basis of the Crossfit method. Every single workout is geared around movements and exercises that closely mimic the movements YOU do every single day. We have NO MACHINES! The best way to get your body ready for everything life has to offer is to get your body as strong and functional as possible. From bending over and moving a heavy object, squatting and lifting something above your head, running to and from a particular place, we do it all and do it very well.
Gator CrossFitter's come in all ages, ability levels and gender
1. I’m a beginner, is Gator CrossFit for me?
Absolutely, we currently have members that are beginners JUST LIKE YOU. With our foundation sessions, we teach you everything needed to be successful at your training program. By the time you are done with your 5 foundation sessions, you will be ready and able to start with your group training. We mix everybody together in our classes but we can SCALE and make any workout EASIER just for you.
2. I’m looking to go into the military, how can Gator CrossFit help me?
Considering CrossFit is now the Official training program for the Marine Corp, there is no better fitness program for you and your aspirations for military duties. How about a program that is specifically designed for Navy SEALS! Are you ready?
3. I’m a weekend warrior and want to improve my run time, is Gator CrossFit for me?
You will significantly improve how your body functions as a whole. Our workouts are broad and diversified, no routines. This will get you the most prepared for any sport you play and will also improve your overall ability to run fast and long. We currently have several members that do triathlons, marathons, half marathons, 5 k races, bike races, rugby matches, basketball leagues and much more.
4. I’m a highly competitive person, is Gator CrossFit the right atmosphere for me?
Martin, Alan and Matt compete against each other and the clock for fastest time!
We have highly competitive people training here at Gator CrossFit. Not only do we have beginners, intermediate athletes and highly season athletes, everybody is very supportive and motivating. This supplies tremendous energy into each group class and fosters a very competitive but friendly environment for all skill levels.
To see more people JUST LIKE YOU, please visit our Success Stories page.
4. What will I gain by training at Gator CrossFit?
Strength, speed, endurance, lean muscle mass, cardiovascular strength, core strength, athletic ability, coordination, accuracy, agility, power, increase of work capacity, decrease in stress, decrease in injuries, decrease in body fat.
Getting started
1. How do I get started with my training program?
Click here for more information on getting started today in your new health and fitness program.
2. What is the cost to train at Gator CrossFit?
Our foundations, which are one on one training sessions, cost $150. These are 5 sessions that are required to learn everything CrossFit. Once you come in for your first FREE workout, we will show you the rest of the price sheet and the different options of training packages.
3. What if I want my own customized personal training sessions, do you offer that?
Of course, we take pride in working with each one of our clients. Devising a customized one on one training session that gets you the exact results you are looking for is our specialty. To learn more, visit our personal training page.
3. I want to just try it out to see if this CrossFit training is right for me, is that possible?
Of course, we want everybody to feel comfortable with what they are doing. We offer TWO FREE workouts the first time someone wants to come in. To schedule your first FREE workout, please contact us or put your information in the box on the home page and we’ll contact you.
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