What is CrossFit?
What is Badger CrossFit?
Badger CrossFit is a full-service strength and conditioning gym, which caters to individuals who desire true fitness. We enlist the use of bio-mechanically correct movement patterns within the realms of Olympic weightlifting, power lifting, track and field, gymnastics, Strongman movements, and others to help you achieve the true meaning of fitness. CrossFit workouts have been designed for Marines and middle school kids, ultra-marathoners and ultra-couch-potatoes, grandmothers and grand masters.
Why Should I Try Badger CrossFit?
Camaraderie: It’s not just other members, it’s family! Research shows that we are happier and more likely to stick with our fitness program if we’re part of a group. We tend to push ourselves a little harder when we’re working out with friends!
Competition: Who doesn’t like a little friendly competition? Why do you think sports is a favorite pastime? Everyone loves to see “us vs them”. Our workouts are set up so participants will try to get the best time, the most number of rounds, or use the most weight.
No time: You can squeeze us in that packed schedule. Our workouts are rarely, if ever, longer than 30 minutes. Many are shorter. Yet you get total body every time and work just as hard as those hours you spend in your average gym.
Boredom: Different workout every day! Check out our WOD (Workout Of the Day) Blog page for daily workouts. Too many times we get bored with our exercise routine and don’t know how to change it up, so we quit. We can make sure things are always new and exciting.
Goals & Needs: 10 things and then some. Strength, Cardio/Resp, Stamina, Flexibility, Speed, Power, Coordination, Agility, Balance, and Accuracy are 10 of the health needs we will improve for you. If it’s weight loss we can do that too. Whatever your health needs we can make it happen.
Functionality: Prepare your body for everyday life. Our exercises don’t just burn calories and build muscle but they train your body for everyday things in life. Lifting, bending, stepping, climbing, carrying, etc.
Scalability: You, your loved ones, and their loved ones. People all over the nation are using this program. Kids and elderly, athletes and couch potatoes, vertically challenged and giants, men and women (even pregnant!). We scale the WOD to meet your needs!
–Courtesy of Albany CrossFit
What makes Badger CrossFit different than other gyms?
Our training is functional and challenging. The community is amazing and the coaching is first class. Motivation and encouragement are always our top priority with an emphasis on teaching and learning.
You don’t have to feel embarrassed or self-conscience about your body or fitness level. We welcome all people, all body types, all fitness levels.
Unfortunately, people go to the gym and waste their valuable time, doing the same thing everyday. At Badger CrossFit, you won’t see the same workout for a couple months at a time. You will notice a difference in how you look, you how you feel, greater strength and better endurance. If you follow our coaches and plans, we guarantee positive results!
How do I get started?
What is functional training?
- We squat every time we stand up from a chair or get up from the ground
- We deadlift every time we pick something up from the ground such as groceries or boxes
- We clean to get those objects to our arms or shoulders
- We overhead press to get objects overhead, such as getting boxes to a top shelf
These functional movements use essential and universal motor recruitment patterns, which are the movements that have been passed down from the earliest generations. Basically, the stuff we were designed to do. Would you see a caveman do it? Then it’s probably functional! Ideally, functional movements should move your body or an external object from one point to another (the definition of doing work!).
Functional movements focus on actual movements (not muscles), which use multiple muscle groups together, such as the deadlift, push-ups, and squats. Non-functional movements, like curls, lateral raises, leg extensions and cable cross-overs have no place in our training. These exercises focus on working specific muscles, which rarely, if ever, occur in real life. Can you picture a caveman doing a cable cross-over?!
Functional training will benefit everyone. For the elderly, functional movements transfer into independent living. You squat to stand up. You pick up your grandchildren. These simple tasks become harder as we age. Functional fitness can completely reverse your current state of strength and fitness, allowing you to be independent longer. For the athlete, functional training means better coordination, agility, balance, speed and power. All of which will help your game.
What is GPP?
GPP stands for General Physical Preparedness and refers to your level of fitness. CrossFit defines fitness as competence in all the general physical skills:
1. Cardiovascular/Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen. 2. Stamina – The ability of body systems to process, deliver, store, and utilize energy. 3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force. 4. Flexibility – the ability to maximize the range of motion at a given joint. 5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. 6. Speed – The ability to minimize the time cycle of a repeated movement. 7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement. 8. Agility – The ability to minimize transition time from one movement pattern to another. 9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base. 10. Accuracy – The ability to control movement in a given direction or at a given intensity.
If you’re coming up short in your current training, you really should give Badger CrossFit a try. You’ll find that it is what you’re missing.
Do I have to be in shape to do CrossFit?
No. CrossFit is for people of all fitness levels, from the complete neophyte to an experienced athlete. CrossFit is unique in its universal scalability, meaning two people at completely different fitness levels can perform the same workout using movements best suited to each of their individual capabilities.
Do I need prior experience to take classes?
No. Our Elements program is required for all new members and introduces you to all the basic movements in which you learn the proper mechanics and form of each. Once you finish Elements, you will be able to safely transition into our regular group classes.
Are there any limitations do to CrossFit classes?
Everything is scalable to your ability. The only limit is the limit you place on yourself.
How do I register and pay for CrossFit classes?
If you are interested in Badger CrossFit classes, please contact us or sign up via the Elements page.
We accept cash, credit cards, and local checks. In the future, we will be able to offer auto-billing.
What should I expect at my first Badger CrossFit class?
We typically start with 5-10 minutes of a group warm-up. We then proceed to a skill-based exercise or movement that is usually part of the WOD (Olympic weightlifting, strength, gymnastic movement, etc). After working a skill, we move onto our “Workout of the Day” (WOD). The WOD can consist of anything from pushups, pull-ups and squats to rowing, kettlebell swings, and power cleans. Our specialty is not specializing; every day is a completely different workout.
What else does Badger CrossFit offer?
What should I bring and wear to class?
Please bring clothes that are comfortable to exercise in – t-shirt, shorts, and/or sweatpants and jogging pants during the cooler months. Proper footwear is important as well (Chuck Taylors seem to be the best all-around shoe). Running shoes are OK, but if we are weight lifting, we advise our members to wear shoes that do not have gel-paks or ‘bubbles’ in the heels. A flat shoe is highly recommended for most of our activities.
In addition, please bring water, a towel if necessary, and most importantly, the right positive attitude! We are here to improve your life in all ways!
Should I warm-up and stretch before class?
You are welcome to do whatever makes you comfortable before class begins. Every class includes time to warm-up and stretch, and we usually do it with the entire group. In addition, everyday on our whiteboard you will find a warm-up to give you direction.
What is the WOD (workout of the day)?
Please visit our Blog/WOD page for the day’s WOD.
Can I do CrossFit everyday?
Our short answer is yes. But we highly recommend not to. This is because we want you to perform at a higher level of intensity, which will help you to progress more quickly. Without allotting time for rest and recovery, your performances may begin to suffer and it could lead to overtraining. In a perfect world, we recommend a 3 day on, 1 day off schedule (ie. train Monday-Wednesday, rest Thursday and so on).
If you pursue another physical activity such as a sport, you will need to balance your excerises/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity, or go through a skill that you are not proficient at.
On the flip side, we want to see our athletes coming in on a regular basis. But, life doesn’t always see it that way — there are jobs, family and other responsibilities that sometimes prevent you from maintaining an ideal schedule. Depending on your goals of course, we want to see you 3 to 4 days per week. Your success matters to us, and the only way to achieve that is if you come in.
I have more questions...
Please don’t hesitate to contact us. We will assist you in any way we can.