What is Paleo?

Paleo is the term used to describe the way most CrossFitters eat and live, and that is a healthy alternative to the Standard North American diet. The Paleo diet is considered to be the best approach that works with our genetics to help promote a lean, strong and energetic you. The term “Paleo” is short form for “Paleolithic” as it is hypothesized that a diet similar to our Paleolithic ancestors is by far healthier than the typical modern diet.
So what is in the Paleo diet? Well it includes a diet of lean meats and fish, lots of vegetables, good fats, some fruits, nuts and seeds, little starch and NO grains, legumes, sugar, processed foods, and dairy. It also promotes varied exercise consisting of functional movements performed at high intensity (sounds like CrossFit) and adequate rest/sleep.
Should you wish more information on the Paleo diet and eating right, please contact us. Rooted Fitness CrossFit works closely with Holistic Nutritionists to ensure its members get balanced training which includes access to proper nutritional information and professionals.
I’m traveling but still wish to workout, do you have WODs I can do while I am away?

Absolutely! We have a separate section on our website under the “WODs” tab called “Travelling WODs”. Here you will find WODs which require little or no equipment (the most you may need is a skipping rope) and can be done anywhere even in your hotel room.
Do you offer discounts on memberships?

We do offer certain discounts to couples, members of the Emergency Services (i.e. Police, Firefighters and EMS) as well as members of the Canadian Armed Forces and individuals engaged in occasional Oil & Gas field work. Please contact us for details.
Additionally we offer discounts on referals. See details listed under the “Classes” tab.
What are your memberships?

We offer three main memberships; Monthly, Three Months (paid-in-full) and Six Months (paid-in-full). All memberships include unlimited regular CrossFit classes per week and there is no contract obligation. Details of our memberships are listed on our website under the “Classes” tab.
What is MET-CON?

MET-CON refers to Metabolic Conditioning and is what most people would call “Cardio”. Typically in CrossFit, MET-CON exercises involve such activities as running, swimming, rowing, biking and skipping. A MET-CON heavy WOD would be one where it would be dominant in these activities and the aim of the WOD would be to work on cardio vascular and respiratory stamina and endurance.
What is a “PR”?

A PR stands for “Personal Record”. Because part of what makes CrossFit so successful is that it encourages you to keep track of your gains (i.e. evidence based progress in your fitness), when you reach a maximum in the number of sets, reps, weight or time, that is your personal record and acts as a benchmark for the future in which you can determine your gains.
What does “DU” and “SU” mean?

DU stands for “Double Under” and is when during the jump portion of the skip the rope travels over and under your body twice before your feet return to the ground. A “SU” is a “Single Under” and is essentially a regular skip with a rope.
What does 1RM, 3RM or 5RM mean?

RM stands for “Rep Max”. Therefore 1RM is a “1 Rep Max”, 3RM is “3 Rep Max” and 5RM is a “5 Rep Max”. Typically this lingo is seen in WODs where there is a strength or weightlifting component to it and the goal is for the Athlete to use a load that will result in a 1, 3 or 5 rep maximum.
What is an “AMRAP”?

Another CrossFit acronym which stand for “As Many Reps (or Rounds) As Possible”
What is a “WOD”?

WOD is standard CrossFit lingo for “Workout of the Day”, and it is exactly what it says it is, the workout of that particular day. In CrossFit, WODs vary from day to day so the WOD that you had today would not be the same as the WOD planned for tomorrow or the next day or week. It’s this variety that makes CrossFit so different and successful from other fitness programs as well as fun.
What are CrossFit Speciality Courses?

CrossFit Speciality Courses are outside of the regular CrossFit programming and are focused on a particular speciality or area. Some of the CrossFit Speciality Courses planned to be offered in the future include Olympic Lifting, Strength Conditioning, CrossFit Gymnastics, Running, S.P.E.A.R. Training and Mobility. Please continue to check under the “Classes” tab as more detailed information on these courses will be listed as they are offered.
What is the CrossFit Foundations Course?

CrossFit Foundations Course is a one month long, comprehensive series of classes designed to help prepare members new to CrossFit, participate in any of our regular CrossFit classes. In the course attendees will learn the basic, fundamental movements of CrossFit in a small group environment and taught in a progressive manner. In each class of the course, the correct form and technique of various skills (such as squat, press, dead lift, clean, etc) will be taught, reviewed and practised while gradually introducing intensity, and executed in the form of WODs. The CrossFit Foundations Course is the most efficient way to join in the Rooted Fitness CrossFit programming and is a requirement for new members who have not done CrossFit before. Details of this course is listed on our website under the “Classes” tab.
I’ve done CrossFit before, do I have to take the CrossFit Foundations Course?

If you have done CrossFit before, you will be required to show a certain level of competency in the foundational movements of CrossFit. This is done to ensure that you know how to execute these foundational movements correctly and safely. Rooted Fitness CrossFit prides itself in ensuring each athlete understands and executes correct form before increasing intensity as this equates to a safe, injury free and fun workout. Please contact us for more information.
I workout at my gym so do I have to take the CrossFit Foundations Course?

If you have never taken CrossFit before, it does not matter whether you work out five days a week or once every five years, you must take the CrossFit Foundations Course or arrange separate one-on-one CrossFit Foundations sessions with a Rooted Fitness CrossFit coach. The reasons for this are several but the main one being that CrossFit is a fitness program unlike any other in its level of intensity and variety of movements. This course ensures that new members gain a strong foundation in form and technique which leads to future gains and injury prevention. You may already be strong and fit but lack the functional, foundational core strength and form and this is what the CrossFit Foundations Course will help achieve. Once you have completed this course then you will be permitted to join the regular CrossFit classes.
When is the best time to eat before CrossFit?

This is a tricky question as it would depend on a few things. First we do not encourage coming to CrossFit hungry unless you are doing intermittent fasting (IF), in which case then know your body and yourself. Second, depending on the type of WOD you will be doing would determine how to approach eating. If the WOD is MET-CON heavy then our recommendation is to eat at least two 2.5-3 hours before the WOD. If the WOD is strength based, focused solely on getting a 1,3 or 5 rep max then our recommendation is you can eat something at least up to 30 minutes prior to the WOD. Again you should know your body and yourself and these are only our recommendations.
Is CrossFit dangerous?

CrossFit is not dangerous…poor movement, incorrect form, unchecked ego and bad coaching is dangerous. That being said, any physical activity and fitness program has its inherent risks and those interested in joining and participating in any of Rooted Fitness CrossFit classes are recommended to first clear their participation in any exercise program with their physician. Additionally, ALL new members to Rooted Fitness CrossFit must first complete a PAR-Q form prior to joining as this helps determine the athlete’s readiness to physical activity no matter their apparent level of fitness.
I’m out of shape, do I have to be fit to start CrossFit?

Absolutely not! One of the best ways to get in shape is to start CrossFit. One of the biggest misconceptions out there is that a person has to be fit before starting CrossFit. One of the best things about CrossFit is that it is scalable to any fitness level. This means that workouts can be scaled down (or up in some cases) and adjusted to an individual’s current ability or level of fitness, and at Rooted Fitness CrossFit where form and mechanics is paramount and comes first before intensity, this means that coaches will insist that athletes are consistent with form before moving on to increased load and intensity.
If you are going to start a fitness program would you rather not start one where the workouts can be adjusted according to your level of fitness while still adding challenge and fun all the while being overseen by a certified fitness instructor?
What clothing do I wear to CrossFit?

Wear clothing that is comfortable and which will move with you and not be restrictive. Generally most of our athletes here at Rooted Fitness CrossFit wear cotton or moisture wicking t-shirts and regular gym shorts or board shorts and tights. If you are looking for better support and faster muscle recovery then you may consider looking at purchasing a good pair of short or long compression tights.
What shoes should I wear to CrossFit?

Any good gym shoe would do to start. Dress shoes are not allowed during WOD’s and this is for your benefit as it poses a safety risk not to mention it will probably not be an enjoyable WOD. That being said, I am very partial to encouraging my athletes to wear comfortable low profile or minimalist shoes such as any of the Inov-8 F-Lite or Bare-XF series (my personal favourite are the F-Lite 192 & 195) or the New Balance Minimus series. The reason for this is that these shoes are very versatile and are perfect for CrossFit’s varied workouts where you can go from say doing box jumps straight to Olympic lifts and then running, all as part of one WOD. Additionally the low profile of these shoes gives better proprioception of the ground over their higher profile regular running shoe counterparts and this is very important when doing several of the foundational movements like squats, presses and dead lifts.

As the athlete progresses, I also recommend getting Olympic Lifting shoes. The different is night and day and you will see vast improvements in your lift PRs.