What is CrossFit?

At CrossFit Newtown we take the  same concept as Crossfit.com with constantly varied functional movements and workouts. We choose to offer workouts that may be more easily scaled in group settings and address some of the needs/desires of our members. You are guaranteed to have 3 days a week be heavy loading to help address strength demands. We also like to provide people with a longer workout each week so they can get their “endurance” bug fed. Another approach that we have is to address weaknesses the gym may have as a whole. Things like overhead squats, olympic lifting, or basic technique with bodyweight movements. Our philosophy is the same as HQ (constantly varied, functional movement at high intensity). We just try to meet some more specific needs of our members

Can I get a good workout in under 30 minutes?

Yes, this is absolutely what we strongly believe in. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. Basically, it just boils down to hard work. But the truth is, the longer the effort the lower our intensity. If you run 10 miles your intensity (power output) will be lower than if you run multiple 400 meter sprints. CrossFit Newtown does go beyond 30 min on occasion, but the majority of our workouts are shorter in duration. If you have a shorter workout, you can work harder by nature which can lend to a better response, especially combined with the movements we do. No matter who you are or what workouts you do, without hard work you will not receive results, which is why we encourage you to work to the limits of your physiological and psychological tolerances.

I am afraid I will get too big and bulky?

In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: pick up very heavy weight on a frequent basis. This is not something we do. Yes, we are very much concerned about your strength and we do lift heavy some days. But this is not our main focus. Two: eat an extremely high calorie diet. For most to gain productive muscle mass takes quite the effort in eating the right foods in a high amount. This is also something that we do not focus on. The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (muscle mass).

I have heard you can get hurt doing CrossFit, is this true?

You can injure yourself in any activity, but CrossFit is more safe than many activities people perform every day. We like to work with people in 3 stages. First: mechanics (learning how to do the movements with correct technique), Second: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique), Third: Intensity (the speed at which you do the movements). One does not come before the other. We always start with Mechanics.

I have to get in shape first before I start?

This is a common misconception. The most elite athlete can come into the gym and find a workout challenging. You will never be “fit” enough. That’s why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey, we are never really “there”.

I feel it is too expensive, is this true?

The reality is with the quality of instruction you get from our trainers, it is personal training at a fraction of the cost.

I have heard CrossFit is really hard, is this true?

CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances but only you can make the most out of your own workouts with the amount of work you put into them.

I have to admit, I just follow your blog and then do the workouts on my own, is this okay?

You could just follow our blog, but you would not get the quality of teaching from our certified trainers. Most people are not taught how to move correctly and don’t know how to teach themselves. You are automatically making yourself more susceptible to injury and leveling off in your gains by trying to do this on your own. It is also infinitely more fun when you are encouraged and held accountable by a group of your peers. Plus you won’t have someone cheering you on in your basement or local gym, like you have at Crossfit Newtown.

Through years of experience Greg Glassman and his wife Lauren Glassman began to develop what we now know as Crossfit. In reaction to their local “globo-gym’s” strict rules and reliance on workout-machines the two eventually began training athletes their way. The goal was to forge well-rounded athletes who were superb in every physical endeavor. Their methods are simple in principle but extremely effective. Athletes are to perform constantly varied; functional movements done at high intensities.

This core philosophy is effective for many reasons. First, varying the workouts utilizes muscle confusion to enhance the benefits of a given workout. The body does not have time to adjust and the results are devastating. Furthermore, training variety simulates life. We are rarely in optimal conditions when life throws us activity; this is not an excuse to perform poorly. The second tenant of Crossfit; preforming functional movements, is also directly transferable to our lives. Squating, running, box-jumps, and pull-ups all mimic movements most of us preform every day. Learning to do these movements properly and gaining the ability to do them at high intensities makes our lives easier. Furthermore, functional movements are safer, stimulate growth-promoting hormones, and can be done at maximum loads. The third aspect, high intensity, is perhaps Crossfit’s most well known attribute. Before Coach Glassman introduced the WOD (Workout Of the Day), most athletes utilized more traditional methods for preforming cardio. Exercises such as running and biking are great and often used within Crossfit however we also utilize movements more often used for developing muscle. The design is simple. First we set exercises such as deadlifts, olympic lifts, and dips to low weights and high reps. Next we grab a stopwatch and ready the athletes. Then, we simply shout 3-2-1- go, and watch as the class competes for the best time. Doing these movements at high intensities is truly an experience and even though most WODs last only 10 to 20 minutes just finishing feels like an incredible feat.

After seeing a WOD preformed many question the sanity of this method. This is normal. Even seasoned Crossfiters have been known to get jittery right before a tough WOD. However, contrary to what might be assumed Crossfit is safe and effective for everyone. These methods have been proven to work for young kids beginning sports, health-afflicted elderly, and everyone in-between. The key to this is scaling the workouts to one’s abilities and needs. A healthy twenty something male in peak condition should be fine doing twenty weighted back squats. His forty something year old father with knee problems and a bad back probably won’t. To account for this, there are numerous ways to make the movement more suitable. Typically, lowering the weight or even removing the weight all together will be sufficient. However, sometimes more drastic measures can be needed. For those with serious issues, the movement can be broken down into parts and preformed very slowly. The end workout might seem very different than the original WOD, however the principles remain the same and the exercise is every bit as intense.

Whatever the task; be it playing sports, keeping up with the kids, or doing battle with the enemy, Crossfiters are trained to excel.