What to Expect
How does this CrossFit Manvel thing work?
Nervous, skeptical, or do you just want to get a better idea of what to expect during a CrossFit Manvel class? We have designed this page for just that reason to help resolve some of your questions by walking you through a typical CrossFit Manvel Class. Every class will be unique and challenging; however, all of our CrossFit classes will have some similar components.
Scale, and Scale some more.
First let us address a foundational element to all of our classes. It is what makes every persons experience at CrossFit Manvel both unique and challenging. Universal scalability. Universal scalability is a core concept to CrossFit, and we believe it is one of the most valuable parts of CrossFit Manvel’s philosophy. Universal scalability simply means that the movements and exercises we perform in a workout can (and will) be scaled to meet each individuals current fitness level. For example, if the Workout Of the Day includes a 400 meter run, but you are not at a fitness level that can safely run 400 meters, it becomes a 200 meter run and a 200 meter brisk walk, or even a 400 meter walk. At CrossFit Manvel, we always focus on proper form before increasing the difficulty of any exercise for our clients. This philosophy has been successfully applied in our gym to both elite athletes and very out of shape members who had not engaged in any exercise for years when they started CrossFit classes.
The Class
Each scheduled CrossFit Class is managed and monitored by a CrossFit Manvel Coach. All of our Coaches at CrossFit Manvel are Crossfit Level 1 Certified Instructors, and they are devoted to training each of our clients to achieve their peak fitness level. Each class is designed to maintain an optimal ratio of participants to coaches. This allows our trained coaches to effectively monitor, coach, and encourage the class participants.
1. Class Warm Up:
Your CrossFit Manvel Coach will walk you through a group warm up program geared to loosen joints, warm up muscles, and engage your cardiopulmonary systems. The warm up will include a host of movements to engage your core and extremities to prepare you for the Workout Of the Day (WOD).
2. Five (5) Minute Clinic
Before each WOD your CrossFit Manvel Coach will take about 5 minutes to walk the class through a mini functional movement clinic that will aid in developing proper form on one of the many movements that are engaged in our exercises. These clinics are designed to establish and refresh proper form regardless of the participants experience level.
3. Workout Of the Day (WOD)
When you arrive at the gym, the WOD will be posted. After your warm up and 5 Minute Clinic, a certified CrossFit Manvel Coach will give you detailed instructions on the WOD. The WODs will vary each day, but they will all incorporate some combination of gymnastics, weight lifting (Olympic lifts), and metabolic conditioning exercises. Each WOD will last between 5 min and 30 minutes depending on the intensity you are able to perform the prescribed exercises at your individual (scaled) level. The WODs in a particular week are carefully designed to increase your competency in the ten fitness domains: Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. This means, for example, that the WOD on Monday may focus on Speed, Power, and Agility, and the next day the Coach may focus the WOD around Strength. This method of WOD programming produces MEASURABLE improvements to each fitness domain through a series of constantly varied functional movements executed at high intensity.
4. Stretch it out
The final component to each Class is a Coach led stretching session. This stretching session is focused around improving your flexibility, joint stability, and to help you achieve full range of motion in all of your joints.
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