FAQ

WOD is “Workout of the Day.” The great folks at CrossFit post a workout for each day. The common splits are a) as posted, which is 3 days on/1 off, and b) 5 days on, two off.
If you need explanation on doing the WODs, check here or in the discussion board. Likely your question has been asked before.

Some insight and thoughts on sets and reps:

• The WOD descriptions are very literal; don’t read into them. If it says “squats” it means bodyweight (aka “air squats”) – no added weight, unless it says back squats or front squats.
• A “rep” or repetition is one iteration of a movement. One bench press, one squat. A “set” is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it’s a timed WOD, you want to rest less.
• Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a “set of one” aka a “single.” This few reps indicates maximal load, and indicates longer rest times.
• Back to literal: if the WOD says 21-15-9 reps of bench and pullups in “rounds” (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second…9 of the first, 9 of the second.
• Most likely you will be breaking the 21′s and 15′s (and maybe the 9′s) into subsets, aka “breakdowns.” This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.

RX is the prescribed weight or movement for a particular exercise.

Our unlimited membership grants you access to our regularly scheduled WODs as often as you would like throughout the month including the Warrior Program when you are ready (CFL recommends the CrossFit prescription of 3 days of work, followed by 1 day of rest). In addition, you will receive discounts on any seminars and/or special events hosted by your gym. A free consultation with “Dr. Fitness” regarding your recommended nutrition planning is also included.

Our Yoga recovery class is offered for a small drop-in fee of $5 for unlimited members, $10 for 12-training-days a month members.

The “Heavy Lifters Club” is offered to our more advanced members for $40/month.

On average CF Liberation holds 7-8 weekday class options to fit into your schedule as well as class options both Saturday and Sunday. In addition to the regular “WODs”, or “Workout of the day” Cf Liberation also hosts the “Warrior Program” and the “Heavy Lifters Club” on the weekends for those members seeking to take their fitness to the next level. You can find more information by clicking the “Schedule” tab found by scrolling over “The Box”.

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

periodically CF Liberation offers “Paleo-diet” challenges to our members. These challenges last for 5-weeks with weekly check-in meetings. The athlete’s body, diet and performance are monitored for the full 5-week cycle to chart improvements in all areas with a male/female winner and a team winner each earning prizes for their dedication.