FAQ

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

Absolutely not! This is a huge misconception. CrossFit is designed for universal scalability, making it possible for an elite athlete or a sedentary homemaker to do the same workout! The needs of each person differ by degree, not kind. Functional movements such as lifting and squatting are essential activities that all people need to perform, no matter if you’re sedentary, overweight, or elderly. The difference at CrossFit Islander is that we show you how to do these movements safely! CrossFit classes seamlessly blend hard-core athletes looking to unleash their full potential with everyday individuals who are just out to get in shape, make friends and have fun. Scaling workouts to suit individual needs is what makes CrossFit truly unique and inclusive. Functional fitness is a process, not an end result. It is a lifelong journey and it begins right here!

I’ve heard that CrossFit workouts are really hard. Is this true?

Just like anything in life, you’ll get out what you put in. CrossFit demands a high level of intensity, but that’s what makes the program so successful. CrossFit’s open-source charter of constantly varied, functional movements performed at high intensity elicits almost any desired fitness result. We encourage clients to push the limits, and in our group workout settings, this is achieved with great success. Harnessing the camaraderie, competition, and fun of sport or game in each and every workout yields an intensity that cannot be matched by other means.

Can I do CrossFit even though I have back, neck, or knee pain?
Most certainly! Many CrossFit clients with general pain and/or previous injuries have found immense relief from pain and discomfort by strengthening the muscles around the problem areas. Back pain or knee pain is usually caused by not being involved in an effective exercise program to begin with, or by those people who avoid the problem areas of their body when they exercise because they’re afraid of further injuries. The problems are also related to not having learned the proper mechanics and/or having weak core muscles to begin with. CrossFit addresses all of these problems by using functional exercise to correct muscular imbalances. All too often people neglect exercising their lower back due to fear of injury. As a result, they end up de-conditioned, weak, and more susceptible to the injuries they were afraid of sustaining in the first place! All CrossFit workouts offer universal scalability to meet any person’s special needs and requirements. In fact, not participating in a strength and conditioning program such as CrossFit is much more dangerous than playing it safe and avoiding exercise altogether.

CrossFit workouts are short. Can I get a good workout in such a brief period of time?
Absolutely! As CrossFit so often states, world class, age group strength and conditioning is obtainable through an hour a day, five days per week of training. It turns out that the intensity of training that optimizes physical conditioning is not sustainable beyond forty-five minutes to an hour and research shows that short, intense workouts using functional, compound movements yield the best fitness results.

Is there a greater risk of injury doing weightlifting along with high intensity workouts?
The truth is that you can injure yourself doing any type of physical activity. You can injure yourself lifting weights, playing soccer or shoveling snow. Statistics show that playing soccer is a much more dangerous endeavor than weightlifting! What makes CrossFit safe is that the program uses functional movements, which are, by nature, mechanically sound and inherently safe to perform if done correctly. At CrossFit Islander we ensure your safety and success by taking all beginners through three stages. First of all, we teach you the proper mechanics, which deals with full range of motion and good technique. Secondly, we ensure that you maintain consistency by practicing movements multiple times until they can be done safely and efficiently. Finally, we introduce and slowly ramp up the intensity of your workouts, so that you can get the full benefits of the CrossFit program. Following this protocol, it is exceedingly easy to bring all CrossFit movements to a level of safety matched by walking.

Compared to other gym memberships, CrossFit seems quite expensive. Why is this so?
The truth is that CrossFit is not your typical gym membership. Many large-chain gyms collect your $50 dollars for the month and then leave you to your own devices. These typical fitness centers are chock full of very expensive equipment, so a lot of members are required for success. Once you’ve signed on, you are left on your own to navigate the gym and use the equipment. The only person you have for inspiration is yourself! 

CrossFit offers something totally different. We offer a fitness experience that is much more personal than anything you have ever experienced before. It’s like personal training without the high prices! A one month membership of unlimited CrossFit classes will cost you less than $8 a workout. What do you get for a workout? You get a personalized program and skills training, progress monitoring, unlimited classes, workshops and seminars, free nutrition advice and information, open gym sessions for extra skills practice and conditioning, a certified coach to personally take you through each and every workout, friendly and healthy competition, camaraderie and team spirit, an opportunity to be a part of the fastest growing community in modern fitness and the chance to achieve a level of physical fitness you never imagined. All this, and more!

What if I don’t want to be in a group class? Is there anything else for me?

Although we realize the value in group classes for harnessing camaraderie and support to achieve desired fitness results, we also recognize that group classes aren’t for everyone. As a result, we offer personal training programs that are specifically tailored to you.

CrossFit posts the WOD each day on the main site for free. Why can’t I just follow this workout at home or in my local gym instead of joining a CrossFit gym?

By all means, give it a go. In fact, that’s the way we started out. The amount of material that’s available for free at CrossFit.com is simply staggering. However, it’ll take quite a bit of discipline and creativity to perform these workouts on your own. Your local gym probably won’t have bumper plates, parallettes and medicine balls. Not to mention the strange looks you’ll get doing handstands, double-unders, muscle ups, and burpees!

Another problem is that it’ll be hard to perform most of the CrossFit movements safely and efficiently without a professional coach who knows the movements and what to look for. Remember that every workout you perform at CrossFit Islander is led and closely monitored by a qualified CrossFit coach. You definitely don’t want to get injured, and you’ll certainly be missing out on the fun and encouragement that exists in a typical CrossFit class. When you’re held accountable by a group of your peers, there’s no way you’re going to be giving less than 100% of yourself during each and every workout. And I’m pretty sure you won’t find anyone at your local gym or the basement of your own home to cheer you on as you struggle and grind and sweat your way through those last 10 reps!

What are some examples of CrossFit exercises that I can expect to see?

There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drills than CrossFit. CrossFit modalities include calisthenics, gymnastics, weightlifting, rowing, kettlebells and plyometrics. Specific exercises include, but are certainly not limited to, running, rowing, skipping, jumping, throwing, squatting, and lunging. There are also pull-ups, chin-ups, push-ups, dips, sit-ups, handstands, handstand push-ups, and muscle ups. Exercises that can be done using barbells, dumbbells, kettlebells and medicine balls include deadlifts, squats (back, front, and overhead), shoulder presses, power cleans, clean & jerk, and snatches.

What if I join but realize soon afterwards that CrossFit is not for me?

Well, you’re in luck! At CrossFit Islander we are looking for dedicated individuals to make our gym the best place to work out in the city. Our gym is not that large, so the number of people we can offer memberships to is going to be limited. We offer our personal guarantee that you’ll get results if you consistently stick with our program, but if for some reason you are not satisfied after completing the complimentary INTRO class, which includes a free workout and nutritional information and advice, you can simply walk away, no questions asked. CrossFit Islander isn’t a sales-driven fitness business. We are a people-driven business and we’re out to find the most dedicated and supportive individuals in building our CrossFit community.

I’m already in incredible shape. Can I just join the regular CrossFit classes?

First of all, it’s great that you’re in shape and CrossFit may be just the thing to bring your fitness to the next level. However, you still have to learn the basic CrossFit movements so that they can be performed safely and effectively for the best results. Can you do thrusters, sumo deadlift high pulls, pistols and muscle ups? If so, then there is a test-out option that’s available, but you must pass it before you can join regular CrossFit classes. If not, or if you’re not sure what these movements are, then it’s essential that you go through our foundations program first.

I’m female. Is CrossFit for me?

You’re darn right it is! Many traditional fitness facilities focus so much on looking good, but CrossFit focuses on what’s most important, and that’s being good. CrossFit starts from the inside out, not the outside in. The looks are a byproduct – form follows function. And there are even scientific arguments in support of the idea that naturally designed movements (like those found in CrossFit) produce naturally attractive physiques.

Here are a just a few reasons why women should do CrossFit:

1.  Women should do CrossFit because it’s time efficient. Are you a mother of three? No problem. CrossFit will fit into your schedule because it’s only an hour per day.

2.  Women should do CrossFit because it strengthens. CrossFit gives you the opportunity to break away from the traditional "thin" body type that seems to be held in such high regard nowadays. In CrossFit, there is nothing cooler than seeing a woman deadlift her own bodyweight multiple times and then rip into a set of pull-ups before dropping to the floor in a puddle of sweat. And don’t worry about becoming bulky and muscular. Unless you’re taking anabolic steroids, it isn’t going to happen. It’s a myth! Females do not naturally produce enough testosterone to get big and bulky. And contrary to the heavily marketed fitness apparel and equipment that has saturated the market, there is no such thing as toning and firming. A toned and firm body with lean muscle mass is the direct result of consistently performing constantly varied, functional movements at high intensity.

3.  Women should do CrossFit because it empowers. Women tend to start CrossFit to lose weight, but after a month or two, things change. The focus is no longer on just losing weight, but on getting stronger, because being strong as a woman is okay. This way of thinking is one of the most valuable aspects for women. That’s empowerment!

Yes, CrossFit can be intimidating at first, but the scalability of each workout allows members to get the workout completed.

An ALL FEMALES CrossFit class may also be a possibility in the future at CrossFit Islander if the demand is there.

Can I get bulky doing CrossFit?

If you train the WODs hard, eat right, and get plenty of sleep, you will definitely gain lean muscle mass, lose fat, and yes, you can build muscle mass with the CrossFit protocol. Unlike bodybuilding, however, you needn’t worry about significant hypertrophy and a ‘bulky’ look. 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, however, is our concern, and you will get stronger doing CrossFit.

Any other questions? If so, please contact us TODAY!