Come see us, call 954-322-3080 or email to schedule your initial evaluation and CrossFit Fever Orientation! We’ll find out where you are, discuss your athletic background and goals, and go over the details of signing up for On Ramp Program. Next Class starts January 3rd, 2011! Click here for schedule and pricing.
Everyone must attend the On Ramp. If you’ve never done CrossFit before it gives us a chance to show you all the core movements and ramp up the intensity at your pace. If you’ve done CrossFit before you then must complete our Test Out, where you must demonstrate to a Trainer/Coach your proficiency in all fundamental movements.
- An initial fitness evaluation – We find out where you are so we can scale your workouts appropriately
- 4 On Ramp Training Sessions – This is a progressive introduction to CrossFit methods and movements. Each lesson builds on the previous and by the end you’ve learned the basic core of CrossFit programming. From here you’re ready to begin doing the WOD’s (Workouts of the Day) with the CrossFit Fever community
- Diet – We’ll discuss an overview of our diet suggestions
- Recovery Training – Recovery is as important as your training. Extensive discussion and practice of a multitude of Recovery techniques; sleep, foam rolling, dietary supplementation, self massage, trigger point therapy, stretching, hand care and more
- Start your Training Journal and teach you how to use it
CrossFit Fever combines the strength training of Mark Rippetoe, Jeff Martin, CrossFit Football, the Olympic lift coaching of Mike Burgener and Greg Everett, programming influenced by Dutch Lowy and the gymnastics training of Christopher Sommer.
A stronger athlete is a better athlete. With smart programming of Metabolic Conditioning to complement the practice of the focus lifts and a healthy dose of Gymnastics you’ll improve your performance and increase your confidence. You’ll be the best athlete you can be, regardless of your sport or activity. Whether you’re a First Responder, a weekend ball player or you’re a parent trying to keep up with the kids, you’ll be physically capable of anything you want or need to do.
You can start right now. One of the great things about CrossFit is that the WOD’s can be scaled to any level and modified to any ability. With a competent trainer you’ll be able to ramp up from where you are and make great progress and be safe and successful.
Absolutely! Your needs and the Olympic athlete’s differ only by degree, not kind. Increased fitness is important to the world’s best athletes and to our grandparents.
You’re in luck. The truth is that fitness, wellness and pathology (sickness) are measures of the same entity that is your health. It looks like this:
Sickness Wellness Fitness
This continuum is measurements of:
Good and Bad Cholesterol
Done right, fitness provides a great margin of protection against the ravages of time and disease. Fitness is “super-wellness”.
If your goal is to be fit and healthy you will, by definition, be an athlete.
Many professional and elite athletes are participating in the CrossFit program. Cyclists, MMA fighters, runners, surfers, skiers, tennis players and others competing at the highest levels are using CrossFit to advance their core strength and conditioning.
But that’s not all!
CrossFit has tested its methods on the sedentary, overweight, pathological and elderly and found that these special populations meet the same success as professional athletes. If our program works for Olympic skiers and overweight, sedentary seniors then it will work for you.
Yes, yes, yes and yes!
- Safe: Because the movements we do are natural extensions of normal human activity – standing, sitting, jumping, throwing, lifting, pushing, pulling and climbing – nothing could be safer. This is not exercising. You’re going to improve your capacity for everyday activity through systematically training the body the way it’s meant to be used.
- Fast: Some of the Workouts of the Day (WOD) can take as little as 4 minutes. None is more than 45 minutes.
- Effective: Remember; we’re doing functional movements, constantly varied, at high intensity. Most effective workout you’ve ever done.
- Fun: Never a dull moment. The WOD is different every day. You’ll find camaraderie in our group workouts that’s rare in any gym anywhere.
A number of common and some not so common movements. Remember the goal is functional well-being. We will master the core lifts: presses, squats, deadlifts, swings, cleans and snatches. We’ll advance through basic gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups. We won’t forget rope jumping, running, and rowing and a few special moves; burpees, Turkish get-ups, thrusters and wall ball.
Five or six days per week, we’ll mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. The workouts will be short, intense and fantastic.
Home, family, work, spiritual growth and social obligations are, of course, our highest priorities.
But to get the most out of any of these things you have to be well and strong. Face it, anything worthwhile requires a commitment. There is nothing sadder than to have years left in your life, but little life left in your years.
The maximum benefit from CrossFit training is obtained in 5-6 days a week, 30-45 minutes a day.
Either 3 days on, 1 day off or 5 days on and 2 days off. This is optimal, though active sports participants can tailor their workouts to include CrossFit in other patterns.
In 2 – 4 weeks you’ll begin to see changes in your body and feel improvements in your attitude, mental sharpness, ability to move and capacity to respond to stress. You’ll look better and feel better faster than on any other workout you’ve ever done.
The basic CrossFit diet suggestion is, simply put, eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that support activity but not body fat. We have some specific suggestions and encourage our clients to utilize this kind of diet by consulting the many books on the subject. And we’re here to help.
Like the famous Chinese Proverb, “The journey of a thousand miles begins with a single step.”
Your CrossFit plan will begin with learning the basics of the core lifts in the On Ramp Class, and will build on these until you’re ready for the Workout of the Day (WOD). No previous physical skills or athletic abilities are required. Anyone can join, all are welcome. Each participant will receive personal instruction and coaching. You ARE ready for this.
Metcons stand for metabolic conditioning and are performed at high intensity. They tax all energy systems and muscle fibers concurrently. Certain workouts are based more around strength and muscular endurance while others are based around aerobic conditioning. However, all metcons include an element of anaerobic work combined with aerobic work
Typically, cardio refers to long, slow distance training like running or biking, and for the most part this isn’t utilized in CrossFit. Long, slow distance cardio is a monostructural activity that has potential to cannibalize muscle tissue for energy and cause overuse injuries. Instead, metcons with strength movements are used to produce higher power outputs that will elicit better results for cardiovascular endurance, strength gains, muscular endurance, all around fitness, and appearance.
Abs work to stabilize and support the body with most CrossFit movements, like the deadlift, pull-up, squat, etc. These movements place greater importance on the abs working with the rest of the body and will result in stronger muscles than just the isolation of crunches. Also, sit-ups, glute-ham sit ups, and L-hangs are incorporated into the warm-up, cool-down, and even metcons.
In CrossFit we concentrate on keeping a high intensity and work capacity. By doing kipping pull-ups as opposed to strict pull-ups you are able to perform more pull-ups in a shorter amount of time, thus increasing your power output. We do incorporate strict pull-ups as well, just usually not in a metcon.
P= Work / time Work = Force x Distance
So, the same work is completed in both forms of the pull-up, but by adding the time factor we increase our power by executing kipping pull-ups.
A: As long as proper form is invoked then squatting below parallel will be beneficial and is completely safe. In fact, by going below parallel there is more hamstring activation and stretch reflex of the posterior chain muscles. In addition, if proper squat form is used the hamstring muscles will be pulling backwards on the tibia resulting in zero shear force of the knee joint.
Of course! In fact, research studies show that there is less injury in weight lifting than in weight resistance training (i.e. using machines). This is due to the impeccable technique and form that must be used to perform the Olympic lifts with heavy weights. Also, the Olympic lifts and other movements will be done in front of coaches to ensure proper performance.
If you are injured it is of the utmost importance to continue training to prevent regression of your current level of fitness. Injuries only limit certain limbs or ranges of motion. We, as coaches, are prepared for people with injuries and can specifically build training programs around most any injury, from knees to rotator cuffs.
Belts act to simulate the Valsalva maneuver or a big breath during the lift. We prefer to use a breath to stabilize intra-abdominal pressure and keep the core tight. Belts have often been shown to promote poor lifting form, provide a higher risk for more serious injury, and increase blood pressure during a lift compared to those not wearing a belt. Belts might be worn when lifting extremely heavy weights. But when you are presented with a heavy object to move in every day life you are not going to say, “Hold on a second, I need to go grab my weight belt.” We will teach you how to lift weight from the floor, or anywhere for that matter, safely, correctly, and effectively.
Simply put, the Paleo diet is about quality of food while the Zone diet is about quantity. The Paleo recommends not eating anything that needs to be processed or has a food label, while the Zone tells you how much to eat and deals with caloric restriction. We recommend combining the two to maximize results, because after all, you need to know what is going in your body to observe the products coming out. If you are truly chasing performance, you need to follow some type of diet – and we have found our athletes make great strides combining these two diets.
This is not correct. Fats are actually good for your body in many respects. Fats play a role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. They also serve as energy stores for the body which is vital when participating in CrossFit and recovering from workouts. Google the name Gary Taubes and you will be inundated with information on the fat is bad hypothesis.
First off, that wasn’t a question. Second, and to the point, weight lifting will not stunt growth and is great for promoting bone density and preventing injuries in children. More importantly, no studies have shown that weight lifting will fracture the epiphysis or growth plates. This myth came from a study done in Japan where children doing intense physical labor where shown to be shorter. In this study there were no proper controls, sleep deprivation was not taken into consideration, and their diet, mainly rice, was left out of the study.
Speaking of paying for results, other local “gyms” charge as little as $20 a month. Why do you charge more?
“Globo Gyms” do not offer the high level of personal attention and instruction with their “$20-a-month” memberships. In order to achieve high fitness results in a minimal amount of time the knowledge of a fitness coach is paramount. With Full Intense Training, you pay a premium price for premium fitness, but with this you receive ATTENTION, INSTRUCTION, and RESULTS!