What is the WOD?
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 bodyweight exercises and weight training. We use kettlebells, barbells, bumpers, 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 15-20 minutes are dedicated to warm-up time, and technique work. We then go over the WOD, cover movements and help you scale (if needed). Finally the group WOD is performed (this lasts between 5-25 min depending on the WOD). The remainder of the time is left for cool-down or skill work.
I’m really fit and would like to skip the CrossFit Basics Program and come to the Group Workout of the Day (WOD) class. Can I do that?
No. There are no drop-ins to the Group CrossFit classes unless you are an experienced CrossFitter and have tested into our classes. You must successfully test into our CrossFit Program, attend (3) Private Training Sessions, or test out of CrossFit Basics before being allowed to take our Group WOD classes.
I’m just visiting Seattle, but I’ve been CrossFitting for so long that I do kipping pullups in my sleep. Can I please come to a group CrossFit class?
We welcome experienced CrossFitters from all over the world. However, you must check our class schedule AND email us prior to coming in for a group CrossFit class. Please be sure to include how long you have been doing CrossFit, whether or not you completed a Foundational, Basics, or OnRamp program when you first started, and whether or not you are comfortable with the Olympic Lifts. Our Front Desk will follow up with you shortly with instructions for payment and registration. Our class space is limited, so paying and registering online in advance is mandatory.
How often should I do CrossFit?
We program WODs Monday-Saturday at CrossFit Belltown, but that doesn’t mean you need to workout 6 days per week! For newcomers, we recommend two days on, followed by one day off. Once you are acclimated to the training we encourage three days on followed by one day off for best results.
How long will it take to see results?
This really depends on how hard YOU are willing to work. If you are willing to make the appropriate changes to your nutrition, come to the gym often, and work hard while you’re here, then you could potentially start to see results in only a few weeks. The average person can expect to see physical changes in 4 weeks. Most people also often experience more energy throughout the day, better sleep, better focus, and less stress after a few sessions.
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.
Do I have to be in shape before I can start CrossFit?
No. It will actually be more beneficial if you start CrossFit without any knowledge of how to exercise. This will allow you to develop a more solid foundation, as exercising without coaching 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 human movements that are essential and are used everyday. Any movement and any workout can scaled to fit each individual’s needs. Bottom line, everyone will benefit from CrossFit… even grandma.
How does CrossFit improve my athletic performance?
CrossFit is perfect for athletes. Our goal is to make you a more well-rounded athlete by targeting all 10 general physical skills (Cardio-Respiratory Endurance, Stamina, Strength, Flexibility, Speed, Power, Coordination, Accuracy, Agility and Balance), while most traditional training methods only target a few. CrossFit is also intended to improve mental toughness. The ability to continue performing even after fatigue has set in can be trained, and CrossFit workouts are designed to do exactly that. CrossFit is known as the “sport of fitness” — each training session is meant to feel like a competition with the end goal of creating more resilient athletes. At CrossFit Belltown, we educate our members on how to eat right, become stronger and more explosive, move faster, increase flexibility, and increase mental toughness in order to help create more complete athletes.
Will I get bulky doing CrossFit?
This is the biggest fear that most women have regarding exercise, and is a huge contributing factor to why women tend to confine themselves to the cardio machines in the gym and steer clear of the weight room. However, nothing could be further from the truth. It is absolutely crucial that women incorporate strength training into their exercise regimen because they are at higher risk for osteoporosis, and hitting the elliptical every day isn’t going to increase bone density.
Another important thing to consider in terms of building muscle is testosterone. Testosterone is necessary for a person to develop large muscles and women have only 1/10 the testosterone of men which makes it extremely difficult to develop larger muscles naturally. The women you see in bodybuilding magazines are likely taking testosterone injections, eating a diet specifically geared towards “bulking”, and exercising very differently than we do here at CrossFit Belltown.
CrossFit is far more likely to help achieve the lean, toned body that most women look for, rather than the look of a bodybuilder.
I can’t do CrossFit because I have back problems and/or knee problems.
Many people hurt their lower backs, knees, shoulders, etc. and are consequently afraid to exercise those areas. However, refusing to exercise those areas is simply creating muscular imbalances and increasing the risk of re-injury. It’s necessary to re-strengthen these areas. CrossFit can actually be used as a form of rehabilitation for injuries. Many people have come through our doors unable to squat (get yourself up from a seated position), deadlift (pick up your groceries), or press (putting something up on a shelf). CrossFit is intended to teach individuals how to move properly and exercise with correct mechanics in order to regain functional capacity.
If an individual cannot squat, deadlift, or press, he or she may need to start considering if independent living is safe.
Is CrossFit safe? I heard you can get injured doing CrossFit -- is this true?
CrossFit is safe when done correctly. In our CrossFit Basics classes we focus on proper mechanics and functional movements, and continue to review them in the regular group setting. Safety is our first priority at CrossFit Belltown. We first teach you proper mechanics, we drill them consistently, and only then do we add the intensity. Mechanics, Consistency, Intensity.
Any activity can result in injury. CrossFit is safer than most activities because we incorporate movements your body is MEANT to do.
The workouts you post are too hard. I could never do that.
Have no fear, 97% 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 suit the needs of each athlete in class. We change the load (weights), repetitions, rounds, and distances to fit each athlete’s abilities. Modifying the WODs helps to prevent athletes from over-exerting themselves and overwhelming soreness.
What is the difference between doing the workouts on my own and doing them at CrossFit Belltown?
Coaching. Having a knowledgeable coach available during class will reduce the risk of injury, improve an athlete’s fitness faster, and fix bad mechanics. Working out alone, unable to see your own movements, can lead to a number of bad habits that will only be harder to correct in the future.
You are also missing the warm-up, cool-down, and fun time. We warm-up, workout, and practice skills as a group. We also work on mobility and stretching for injury prevention.
A big part of CrossFit 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. Picture your typical big-box, chain gym. When you walk in, there are a bunch of people with their headphones in, plodding along on the treadmill, not interacting with anyone else. This leads to boring workouts that have no intensity (making them ineffective) and eventually pushes people to quit exercising. At the other end of the spectrum, if you walk into a CrossFit gym, you will see an enthusiastic, supportive group of people participating in a workout together.
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Whether you are attending one of our group workouts or working one-on-one with one of our coaches, you can be sure that you are receiving programming that is carefully constructed and coaching that is safe, effective, and individualized.