BTSCF Trainer Walter Albro Discusses CrossFit with The Unskilled Health(ish) Chef
Earlier this week, BTSCF Trainer Walter Albro spent some time talking about CrossFit, health, and fitness with The Unskilled Health(ish) Chef. You can check out their blog by following this link. Here’s what Walter had to say:
First! Anyone that mentions this blog while scheduling an intro class will receive 50% off their first month of membership at Burn the Ships Crossfit. Can go to the website https://www.burntheshipscrossfit.com/ or email Mike Simmons (mike@burntheshipscrossfit.com)for more information.
1. How does CrossFit differ from conventional weightlifting? What Does A CrossFit Box Offer That A Commercial Gym Doesn't?
A: Wow! I could write an entire book on this subject, so apologies for the long answer!
CrossFit is constantly varied, functional movement done at relatively high intensity. Meaning that most movements are variations of ones we do in our everyday lives, with the goal of improving overall health and functional fitness. So that not only do you look great in your 80s, but are moving well too.
Conventional weightlifting is generally really good at improving isometric strength (e.g. bicep curls, leg extensions) and for bodybuilding, where as CrossFit focuses on dynamic movements that improve strength, stability and aerobic capacity simultaneously.
A CrossFit Box is more than just a gym where you go to lift weights and go home. The focus on overall health (nutrition, exercise and mindset) as well as the community aspect of CrossFit is what makes it special. In a CrossFit Box you are surrounded and supported by people that have committed themselves physically and financially to improving their overall health and well being. There’s a bond that forms between people by “suffering” through a tough workout alongside each other. You learn a lot about who you are and who you want to be in those moments. It’s not something you are likely to find in a commercial gym.
2. What does a beginner program consist of? How long are the sessions? Are they group or individual?
A: Beginner programs vary from gym to gym. Some are as short as 1 visit and others are over 1 month long. Burn the Ships Crossfit offers 2 free introductory classes that are separate from the regular class. Our Intro classes are by appointment only and can be small group or individual. These sessions are focused on helping you understand the foundations of CrossFit as a whole and light workouts. To learn more and schedule your intro class please stop in or email Mike Simmons. (mike@burntheshipscrossfit.com)
3. What is A Box? WOD? An on ramp?
A: The CrossFit Gym is called a Box (don’t ask me why...haaaa).
WOD stands for Workout Of the Day...and is exactly what it says it is...the workout we do that day.
On ramp generally refers to the period of time or program that helps transition a new member into the movements and flow of CrossFit.
4. How important is mobility when it comes to CrossFit.
A: Mobility is probably the most overlooked aspect of our everyday lives, let alone exercise. Since the goal of CrossFit is is to help you perform functional movements well, the focus on mobility is at the core of what we do.
The nature of our lives today have us constantly sitting in vehicles, hunched over a desk or working in a trade that puts us in unnatural positions. So, mobility is something that 90% of people that walk thru the doors of our gym struggle with. Our trainers will work to identify where the limitation in mobility is and can provide guidance on how to improve mobility over time. As a former collegiate athlete that did weightlifting/bodybuilding as my primary form of exercise and now sits at a desk all day...mobility was a major limitation for me when I started CrossFit, but with hard work and great advice from the Burn the Ships team it has improved exponentially.
5. What makes a great Crossfit Coach?
A: Love this question! Let’s start with a good CrossFit coach! A good CrossFit coach is personable, explains the movements well to the entire class, focuses on safety of the athletes first instead intensity of exercise and runs an efficient class. A GREAT CrossFit coach does all of that but goes further. They focus on building a relationship with each athlete. They take time to understand who you are, what your individual goals are, what motivates you to perform better and what will make you back off. Pushing yourself beyond what you think you’re capable of requires you to depend on guidance from people you trust. A GREAT CrossFit coach EARNS your trust by investing time and energy into understanding what drives you and makes you...you.
6. As a beginner what should I look for in a CrossFit gym? A: Another great question! The specifics vary person to person, but the most important and crucial thing to look for is a laser focus on safety and proper form over intensity and lifting heavy.
A: I would recommend a short term membership to start so you can get a feel for what the gym and trainers are like beyond the intro classes. (i.e 1 month, 10 visit punchcard, etc). The right CrossFit gym should be welcoming and supportive and feel like home after that amount of time if you’re there 3-4 days per week and building relationships.
7. Do I need to be in shape to do it? Everyone seems so fit already?
A: I was hoping to get this question!!! We hear this ALL the time and is the #1 things people say as a reason why they do not want to start CrossFit.
I want to take the opportunity here to dispel this rumor and set the record straight! CrossFit is specifically designed for people that are NOT in shape. It is meant and designed to include movements that can be adjusted to any level of fitness level, skill and mobility. CrossFit is great at getting out of shape people into shape...that’s why you see so many that are fit walking around, but for every 1 really fit CrossFit athlete there are 5 CrossFit athletes that are working their way up the fitness spectrum. CrossFit is all about challenging yourself to become a better version of yourself and isn’t about comparing to others. Since those in the CrossFit community have all been through the struggle of starting out and overcoming that mindset, there is a supportive net around you to help you feel comfortable each step of the journey.
8. My question is about injury. Why does it seems like everyone I talk to that has done CrossFit get injured?
A: I’m not going to lie! Injury happens. It’s not CrossFit that causes the injury in most cases. The most common cause of injury is ego. I am not accusing anyone you know that has gotten injured of having a big ego by the way, but rather that our own ego tends to tell us we can do something even when we aren’t prepared for it. Just because we “can” do something doesn’t mean you “should” do something is how you might want to approach CrossFit. As mentioned earlier in this post...our lifestyles make us sedentary and not in natural dynamic positions. Throwing yourself into a position that your body isn’t used to or prepared for is a recipe for disaster. This is especially true for athletes that decide to start CrossFit in their 30s, 40s and 50s. We tend to think we can still do what we did 10-20 years ago and push our naturally aging bodies further than we should.
Best advice I can give here is...find a gym that focuses on form first, leave your ego at the door and be humble enough to scale movements or weights appropriately.
9. Ive heard that intervals are best for mid aged woman trying to lose weight. In your opinion, do you agree with that?
A: If we are talking about modality of exercise then yes I’d agree that fitness programs that include interval training, which vary in intensity but move between aerobic and anaerobic states is ideal. CrossFit does that with the added benefit of mobility and stability improvements.
I think the MOST important thing for any person trying to lose weight is diet and nutrition. 90% of losing weight is based on how you’re fueling yourself. You can have the best exercise program in the world, but if you’re still eating unhealthy, over processed foods you will find it extremely difficult to move the needle on your weight loss battle. Getting bloodwork and working with a dietitian on the right types and quantities and foods for you is the key to success.
10. I have a 17 and 15 year old. They want to add muscle. Whats best way? Do you have classes for teens?
A: This is a broad questions w/ many individual dependencies. So while I recommend a 1-1 consult to understand more about your teenagers goals, current fitness level, injury history and mobility limitations I will do my best to answer here. High School age teenagers are welcome in our classes, but there is not a specific class dedicated to teens only. I am not a dietitian or certified nutritionist but the following based on what I have seen work well in my experience: Goal: -Sports performance: I would recommend Olympic weightlifting or powerlifting to add muscle combined with a high protein (lean meats, etc) and healthy carbohydrate (brown rice, fruits, veggies diet. These exercises build core strength, increase power output and improve mobility. That combined w a proper diet to build muscle is key. -Bodybuilding (looking good at the beach) Isometric strength training combined with a high protein, low fat and low carb diet. Muscle is best added here by periodization of exercises. Building cycles of movements that span weeks at higher reps (10-12) lighter load to weeks at moderate reps (5-10) moderate load and weeks at lower reps (2-5) heavy load.
Walter is a member of the BTSCF Training Staff. He holds a CFL1, CrossFit Gymnastics Certificate, Spot the Flaw Certificate, and USAW Olympic Weightlifting Level 1 To learn more about Walter and the rest of our training staff, please visit our Trainers page.