Foundations Q&A
- What if I can’t make it to all classes?
We highly encourage you to make each and every class. If you miss a class you can either come to another Foundations Class that is running simultaneously, or in most cases you will have to schedule a training session with a coach as an additional coaching session. - How long are classes and what is the format?
Each class is one hour. Classes will consist of a warm-up, skill practice and review, and a workout of the day. Classes are designed to introduce the movements and mechanics, and gradually introduce intensity. - What should I be doing between classes for my workouts?
Trainees should be practicing the movements and developing successful diet strategies, which will vary based on the individual. For some trainees, two workouts per week will be sufficient, and proper rest and recovery will be needed. For these trainees, we recommend practicing the movements as part of a warm-up or skill session outside of classes. We will provide additional workouts to trainees who feel confident in their rest/recovery and who desire higher training volume. - What is the next step after Foundations?
Upon completion of Foundations, trainees can join group classes. These classes will still review and reinforce skills practice, however, consistency in mechanics and technique will be stressed. Increased intensity will be adjusted to each trainee. - Are the Foundations classes required even if I am familiar with the movements and have been doing CrossFit workouts regularly?
Upon reviewing the curriculum, if feel confident with all of the movements, please contact the Head Coach to discuss proceeding directly into group classes.
6. What are our underlying objectives?
Mechanics and Movements:
The course is designed to introduce you to the CrossFit basic movements and progressions. Our focus extends beyond just teaching you an exercise, but also emphasizing how to move (achieve extension with your body and recruit various muscle groups properly)! The course is progressive, meaning that we will be reviewing the exercises with each class, and also the movements will become more technical with each class. Therefore, be patient if you think some movements are too easy, or if you find yourself frustrated in a later class. Our objective is not to see to it that you master these, but familiarize you with the basic mechanics and progressions leading up to the more technical movements.
Expectations of Training at CF Balance:
In our general group classes, we suggest showing up prior to class for foam rolling, mobility work, or if you need more time to get mentally prepared for training. We will always do a general warm-up and follow-up with a dynamic warm-up (more specific in getting you prepared for the movements/workout of the day). This should last approximately 10 minutes. Make sure you get a notebook to track your progress! Read the blog daily for the day’s workouts, links, and to be part of our community. Post your workouts to the blog in the comment section! We offer about 7 classes per day- the same workout each class. Do not arrive late! You will not be admitted if you show up 10 minutes late as it is distracting and unsafe to jump in without a proper warm-up. Think of our workouts as being part of a team. See the Questions and Answers for more details.
General Understanding of the CrossFit Methodology:
We don't expect you to understand exactly how we program when you step out of Foundations. However, we would like you to have a sense of the underlying skill sets, general value of strength work and metabolic conditioning workouts that we prescribe, and hit the ground running by exploring our approach to nutrition.
Understanding our Approach to Scaling:
CrossFit’s prescription is based on variety. It is impossible to cover all the movements in Foundations; these are just the basics. However, we would like you to have a sense of how we scale. Everything is scalable and there are different modifications based on your individual needs. We will be exploring scaling options through the workouts at the end of each class.
Exploring Nutrition: Refer to the links/resources page on our site and speak with your coaches. Sign up for our bi-monthly Paleo Challenges.