NEW ADULT MEMBERSHIP ORIENTATION

Welcome to the family! We congratulate you on your commitment to improving your fitness, your health, and your life. As a new member of Team CrossFit, please take the time and go through this package. It contains almost all the answer to the questions you might have about being a member. Knowing and understanding the information on this page will greatly improve and maximize your investment with us.

READ THIS ENTIRE PACKAGE
As a new member you are assigned a “Personal Coach”. This coach is your “go-to” person for any questions or advice. You will receive an email with your coach’s info
We send out a weekly email newsletter every week. Please take the time to read it thoroughly. It will contain any schedule changes, class cancellations, upcoming events, and other important information regarding the gym and your membership. If you do not get this, please let us know so that we can double check your information in our system
You can see what the workout is on our website every day on www.teamcrossfit.com/wod.

GENERAL GYM RULES

Treat everyone with respect
Treat the facility and the equipment with respect
Be accountable for yourself, your actions, your workout, and your safety
Be positive. No negative attitude and no whining in class
Maintain good personal hygiene
Come to class on time and be ready before the class starts
Clean up after yourself after each class. Wipe down everything that you’ve used with the cleaning wipes and put it away as you found it in the correct places
Take care of the equipment. Treat it as if it is yours. If you break them, we have one less toy to play with for the community
Turn your cell phone on vibrate
Check in every time you come into the gym
COME TO CLASS ON TIME! If you are late, look at the clock and do 10 burpees per minute you are late in the corner. After completion, you may join the class in session. No exceptions!

CROSSFIT

Be accountable for yourself and be safe around others
If you take your shirt off, have a towel or the shirt with you at all times
We encourage the use of chalk. Put it on your hands, not on the floor

KRAV MAGA

Wrap your hands or put on your gloves before the start of the class
Always protect yourself. Don’t blindly trust your partner
Bring an extra shirt to change into when you have to work closely with a partner
Keep your nails short and neat

EQUIPMENT NEEDED

CrossFit: CrossFit does not require for you to have your own equipment for class but it’s nice to have the following on your own. We suggest that you fill a gym bag with the following things.

Nice Jump rope
Flat shoes for weight lifting (vans, converse, etc)
Pair of sweats or long socks to protect your shins from certain exercises (Deadlift, Olympic lifting, rope climbs, etc)

Krav Maga: Krav Maga requires that you have the following equipment to participate in the classes.

Gloves / hand wraps
Mouth guard
Groin protection/cup

Advanced Krav Maga

16oz boxing gloves
Shin guards

Now that you know the rules and what do bring for the workout, let’s talk about what can make or break your success with our program, especially if your goal is to lose weigh, change body composition, and get healthier.

YOUR COMMITMENT AND DEDICATION. Plain and simple. If your head and your heart are not in it, nothing will work. Our coaches and our community are here to help and support you but if you don’t show up, nothing will change
NUTRITION AND DIET. What you put in your body has EVERYTHING to do with how you look and feel. You will lose weight and get stronger just by working out with us but you are only slowing your progress if you do not eat correctly. If you want to know how to eat correctly, click on http://www.teamcrossfit.com/nutrition/
DON’T OVERTRAIN. Overstressing your body by doing too much exercise will have a very negative effect. It will tear down your muscles, joints, tendons and increase your cortisol level which will have a huge impact on your overall health and weight loss. Listen to your body and REST
LOG AND JOURNAL YOUR WORKOUTS. If you invest your time into what you are doing, log and track your workouts, and you will have much better success. To help you with this, we provide a free membership to http://www.beyondthewhiteboard.com/, which is an on-line logging and journaling site. You will receive an invitation email to join under Team CrossFit
PARTICIPATE IN THE COMMUNITY EVENTS. We have a lot of different events and workshops every month to provide our members with array of fun and different things to learn and do. Become more involved with the community and you will enjoy yourself a lot more. Take advantage of all the things that we offer and do as a group and you’ll find not only a great community but also good friends and family. While you are at it, join our http://www.facebook.com/teamcrossfit!

As you start out, the following should be your plan especially if you are not used to physical activity.

Start out slow, check your ego at the door and be accountable for your body and your health
Listen to your Coaches! Your safety is our primary concern so if we feel that you are not doing something correctly; we will scale it down for you. Again, please keep your ego out of the room and listen to your coach
Your objective in the first few weeks is to keep coming back. Don’t kill yourself in one workout and be too sore to come back for a month. Go easy in the beginning. Build a consistent schedule for yourself to come to the gym
Don’t worry about your time/score. Your goal when doing the workouts in the beginning is to first perform all the movements correctly and safely, your second goal is to RX it. RX means doing the WOD as prescribed without modifying/scaling it. If you are using a rubber band for pull-ups, or doing push-ups on your knees, using lighter weight, etc, don’t worry about how fast you do the workout. Worry about doing full range of motion, challenging yourself every time to use thinner rubber bands, more weight, etc. Your goal should be to work up to doing the WODs RXed. Once there, go crazy and try to get on the leader board!
Don’t cheat! Always use full range of motion and achieve to do the correct form and movement. Don’t count a rep if you didn’t earn it. No one is going to look at you in a bad way if you are slow but they will if you cheat to try to get a better score or time
Almost everything you need is on our website. Please take some time to go through and familiarize yourself with the entire site. Here are some important pages that you should know. Click on the name to view the page. These are all accessible at www.teamcrossfit.com and under the menu bar “community”

E.D.I.T. PROGRAM

Team CrossFit E.D.I.T. Program is design to provide our members with a monthly consultation in order to maximize their results. It is an one-on-one meeting via in person or the phone on a monthly or preset time basis to review, discuss, and design the personalized goals/program. This is a great program if you need that extra accountability and interaction with a Coach. Please check out the following link for more details and than contact us or your personal coach to set up your appointment - http://www.teamcrossfit.com/2011/03/e-d-i-t-program/

CROSSFIT AND KRAV MAGA LEVELS

As a new member, you are a “Level 1″ athlete. Your goal is to kick ass everyday, learn and practice to become better than you were yesterday and achieve a higher level! We have on-going extra workshop and Level tests so check out the following link to all the details – http://www.teamcrossfit.com/2011/07/team-crossfit-krav-maga-levels/

REFERRAL PLAN

Every person that signs up from your referral will earn you 5% discount on your monthly membership as long as that person stays a member. This means that if you refer enough people, your membership could be FREE! We require an appointment to be made in advance for anyone new to attend a class so please DO NOT just bring someone in with you to class.

For questions and concerns, please call us or ask us in person at anytime or use the following email addresses.

General questions – frontdesk@teamcrossfit.com

Billing questions – billing@teamcrossfit.com (billing of payment is a separate company)

Membership questions – membership@teamcrossfit.com

F.A.Q. – Frequently Asked Questions

How often should I workout? It really depends on the person. For beginners that are just starting to workout – 2 to 3 times a week. For more athletic person that is starting out Crossfit – 3 to 4 times a week. For experienced Crossfitter, 4-6 times a week. The most important thing is to listen to your body. If you feel great, you should come workout. If you feel great but a little too sore, do something active outside like hiking or just walking. If you feel worn down and tired, take a rest day or days. Always listen to your body.
Do I still need to go to another gym and do cardio or weight? – Definitely not. CrossFit combines all aspects of physical fitness including cardio and weight training.
Don’t I have to do at least 30 minutes on the treadmill to lose fat? Absolutely not. It’s not about how long a workout is, it’s all amount how intense the workout is. Workouts should be short and intense!
I am out of shape and I can’t do anything that intense – First the intensity is all relative to yourself and not anyone else. Second, as a beginner your goal isn’t to be super intense but to set a good routine of coming to the gym and working out. While you are doing this, you should also be learning as much as you can and really developing and understanding the correct techniques for each movement. Once you have been working out for few weeks, have a good routine, and understand the movements and can do it with the correct technique, your next goal is to start hitting the workouts as hard as YOU can.
I am a woman and I don’t want to get bulky and buff by lifting weight – Don’t worry, you won’t. Most men lift weights everyday hours at a time trying to get buff ….. It’s so hard to get buff that they resort to using of steroids. If it’s this hard for a man to get buff and bulky, it’s going to be a lot harder for a woman too.
Should I be taking any supplements? If you are on a good health diet, you should be able to take in all the necessary vitamins and minerals that your body needs. If not, we recommend taking multi-vitamins. Only other supplement we recommend is Fish oil. Consult with your doctor regarding any deficiencies in your body.
I need help with my diet! – Great! We can help you! You can learn yourself by checking out our nutrition page at http://www.teamcrossfit.com/2011/03/nutrition/. We also provide nutritional consultation meetings including body assessment (measurements, weight, pictures).

Terminology

WOD – Workout of the day
RX’D – Also known as “prescribed”. This is the workout format / weight / reps that we are prescribing for the class. This RX version is set for the top-level athletes. Anyone can scale down the workout as needs it
AMRAP – As many round/reps as possible
MetCon: Metabolic Conditioning workout
Hero’s WOD – CrossFit has many workouts that are “named” like “Fran”, “Angie”, etc. There is a sub set of these that are named after fallen soldiers, PD, FD personals. These workouts are usually very challenging both physically and mentally
Benchmark WOD – Here at Team CrossFit we have 16 “Benchmark workouts” that we do every Wednesday on a rotation. Each Benchmark WOD is repeated every 4 month and this will serve as a great report card of how your fitness is progressing so don’t forget to log all your results on BTW (Beyond the Whiteboard)
Beyond the Whiteboard – This is a logging/tracking website where you can record all your activities including your workout results, your measurements, weight, journal, etc. The membership to this site is complimentary for all Team CrossFit members. Once you become a member, you will receive an invitation email to join under our gym. You can access this site on our main website at the bottom “today’s WOD?”