CROSSFIT FAQs
Q: Is CrossFit for me?
A: In a word, YES! CrossFit is right for everyone. But don’t be confused, not everyone is right for CrossFit. Our workouts are not easy and they may literally be the most challenging workouts you will ever come across. But, our workouts may also be the most rewarding and provide the best results by far. CrossFit is for you- only if you want it to be. Elite fitness should be your goal and nothing should stand in your way. We will help you to break down barriers and overcome obstacles. If you are open to being pushed (because we will push you just as we push ourselves) for greater intensity, better technique, faster times, longer distances, heavier loads, superb form, and more reps, then you will achieve elite fitness. All fitness levels, ages, experience, and weights are welcome to walk through our doors… The strong stay, and the determined thrive.
Q: Do I have to be “in-shape” before I join?
A: No! Our job is get you “in shape”! No one that walks through our doors as an elite CrossFitter. All fitness levels are welcome.We are trained to get you into the best “shape” of your lives. Just take a look at our credentials on our Coaches page.
Q: Why do you call your members “Athletes”? I do not consider myself an athlete and now I am intimidated.
A: Because that is what we make you: an athlete. No need to be intimidated! At CFOIB you are not just considered a “member” you are a part of a team. One definition of an athlete is a person trained to compete in sports or exercises involving physical strength, speed, or endurance. At CrossFit OIB your training will involve all of the components of fitness :
- Cardiovascular / respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
- Stamina – The ability of body systems to process, deliver, store, and utilize energy.
- Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
- Flexibility – The ability to maximize the range of motion at a given joint.
- Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
- Speed – The ability to minimize the time cycle of a repeated movement.
- Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
- Agility – The ability to minimize transition time from one movement pattern to another.
- Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
- Accuracy – The ability to control movement in a given direction or at a given intensity.
Q: Why does CrossFit cost more than my membership at the “Globo-Gym” ?
A: We cannot and should not be compared to your membership at the “Globo-Gym”. It’s like trying to compare a bologna sandwich with a Chocolate Milkshake- it doesn’t make sense. We offer completely different, elite, and far more effective services. Keep reading….
Q: Why is CrossFit OIB so “expensive“?
A: First off: the real question is “What is the value of CrossFit OIB? Answer: We offer you an effective style of programming, certified and knowledgeable coaches at your disposal every time you walk through our doors all for one flat rate a month. If you walked into your “Globo-Gym” and asked for a constantly varied effective program and a certified coach at your disposal every day of the week here is what you would get:
You would be required to sign up for a yearly membership (on average this will cost you $400 a year or $33 a month- not to mention your enrollment fees). Additionally you would be required to sign up for a personal trainer (which usually requires a 6-12 month commitment with a strict cancellation policy plus a ridiculous enrollment fee). Let’s say you decide to work with a personal trainer 3 days a week for 30 minutes. That is $40 a session x 3 days a week= $120 a week (or $480 a month). I know because I used to work for “Globo-Gyms” across the country!
What does that equal to a month? Over $500!
Now what happens when you decide that you don’t enjoy the gym (atmosphere, staff, members, etc) or the trainer you are working with isn’t right for you, or you are not seeing the results that were promised? Or even more common, you fall off the wagon and stop going all togeher? You decide to cancel your membership + personal training. But wait! You get slapped with a $150+ cancellation fee! Now you are stick with a crumby membership that you don’t use and a monthly draft of anywhere between $35 to $500. Additionally, think about your local “Globo Gym”, look around at the equipment and number of machines. Each machine (treadmill, fly, cable, etc.) averages $ 5,000.00. Sure they offer you a dirt cheap membership. But they will require several hundred to thousands of members to pay off those expensive machines and fancy smoothie bars in order to stay in business. Imagine if every member showed up at the same time? It is a known fact that on average 1 in 5 globo gym members use the gym only twice a week ((( about 2% of their members walk through their doors everyday)))). (At CFOIB we see 40% of our members on a daily basis!) The bottom line is that the typical “globo gym” business model centers around selling memberships to people who infrequently or never show up. CFOIB only operates as a business as long as you show up. We thrive on your success.
What happens when you join CrossFit OIB? You pay a flat monthly rate starting at $115 with no initiation fees, and no cancellation fees. What do you get? Elite coaching on a daily basis. You are making gains, losing weight, running faster, and overall your quality of life has skyrocketed. What happens if you decide that you aren’t right for CrossFit OIB or you plan to take a month off because you are traveling? The only thing it will cost you is your fitness. Because we don’t have a cancellation fee you are not obligated to stay at CFOIB if you don’t want to and we don’t charge you a dime to walk out.
Q: What exactly is a CrossFit Affiliate?
A: CrossFit’s mission is to fuel a revolution in fitness based on the pursuit of function, not form-on measurements of performance, not anatomy. We want rings and bumper plates in our gyms, not machines. We believe that where you train is less important than how you train and whom you train with matters more than what gear you have. We know this can be done anywhere. We’ve proven that the back yard to the garage to the warehouse is as good an environment as any for forging elite fitness.
From the beginning, the CrossFit movement has provided an alternative to the prevailing commercial gym establishment and its signature “big-box,” machine-based, bodybuilding approach to fitness. We promoted the ethic and aesthetic of the garage gym in large part to provide a home and refuge for our more athletic programming, which couldn’t find quarter in the commercial gyms.
CrossFit is not a franchise and never will be. Our affiliates constitute a confederation of legitimate fitness practitionersunited around constantly varied, intense, functional exercise and pooling reliable resources under the CrossFit name. Today, with approximately 2,000 affiliates worldwide, we see ourselves as part of a larger war between the methods, outcomes, and principles of big-box franchises such as the Golds, Ballys, and 24-Hour Fitnesses and those of our small-box facilities.
We are holding court in London, New York, New Brunswick, Puerto Rico, Baghdad, Kabul, and Qatar. CrossFit crews are convening in public parks, garages and carports, basements, barns, deposed tyrants’ homes, commercial gyms, storage lockers, martial arts academies, and universities, under bleachers, and on military bases.
CrossFit affiliation is an Internet-based grassroots movement started by CrossFitters who wanted their own local CrossFit-equipped gyms, trainers, and communities. It has become a call to all who really care about fitness to get the car out of the garage, pick up some dumbbells, a barbell, a few plates, a pull-up bar, and some rings, and try the Workout of the Day. -Courtesy of CrossFit Inc
CrossFit OIB is the first CrossFit Affiliate in Brunswick County. Please beware of impostors who claim to do “CrossFit” or “CrossFit-like” programs. Anyone can run you through a “killer workout” but only we are certified, qualified, and legally able to effectively and safely train you using the CrossFit methods.
Q: OK this sounds awesome, I’m in! How do I start?
A: Go here!
Q: What if I can’t do the workouts that you have listed on the website?
A:You can do them. At CrossFit OIB we will scale or modify any workout or exercise to meet the fitness level of an athlete and a grandmother. Don’t be intimidated by the posted workouts. When you come to class your coach will prescribe you with a workout tailored to your fitness level.
Q: Do you have showers or a sauna at CFOIB?
A: Yes, an outdoor shower that was built for Coach K’s long hours at the box but all athletes are welcome to use. We also have three restrooms with an area to change.
Q: Can I drop in for a class?
A: Unless you are an experienced CrossFitter, you can schedule a FREE INTRO with a workout by contacting info@crossfitoceanislebeach.com. Visiting CrossFitters- check out this page.
Q: What is the W.O.D.?
A: The WOD is an acronym for Workout of the Day. The WOD can be found updated daily on our main page and also written on the chalkboard in our gym.
Q: Do you guys have childcare?
A: No, but we do have a lounge that responsible & mature children can sit in while their parents train.
Q: I don’t like to run. Will you make me run at CrossFit OIB?
A: Yes and no. Do we run at CrossFit OIB? You bet. Will our coaches make you run? No, we can’t make the unwilling do anything. If you come to us unwilling to work hard or be trained efficiently then you might as
well not come at all.
Q: Is this a Cult?
A: Maybe, just without the creepy leader. Read here.
SPINNING® FAQS
Q. What can I expect from my first Spinning® class?
A. Every class & coach is a little different, but there is no first or last place in Spinning class. Listen to your body and modify the intensity to fit your needs. The important thing is to go at your own pace.
Q. Is my butt going to hurt?
A. Well, maybe a little on your first class. If you’re new to the Spinning® program, after a few classes your body will get used to the saddle. Wearing padded cycling shorts will definitely make your ride more comfortable. We also suggest a gel seat. Check the CFOIB pro-shop for gel seats when available.
Q. What should I bring to Spinning® class?
- At least 2 bottles of water
- A towel (you’re gonna need it)
- A heart rate monitor (not necessary but encouraged). Why? Read: heart rate monitor.
- A positive attitude.
- Cycling shoes if ya have ’em: Our toe cages are also SPD compatible. Sorry, no changing out of pedals is permitted.
Q. What should I not bring to Spinning® Class?
- An ego
- Your cell phone (ok, you can bring it if you’re on call, but please place on silent)
- Your Kids (unless they are in kid’s care)
- Your funk (please wear deodarant & fresh gear- we ride pretty close & you don’t want to be known as “that guy”)
Q. Can I listen to my own iPOD during class?
A. Nope, sorry. We need each rider able to hear cues and safety instructions from the coach. If there’s a song you’d love to hear played in class write it down on song request list in the Spinning® room.
Q. What’s the minimum AGE requirement for Spinning® class?
A. A mature 13! The following parameters are taken from the Spinning guidelines and can provide you with some relevant information:
Size: Proper bike fit is very important for injury prevention. So participants need to be big enough to get their proper seat height and fore/aft adjustments. Generally speaking, Spinner bikes should fit people who are at least 4′ 11″. But this is not an exact minimum height because leg and torso length are also the determining factors.
Age/Maturity: If kids are going to participate, they need to be mature and responsible enough to follow the safety rules. It can sometimes be tempting for kids to pedal as fast as they can, and that can be unsafe. Because the Spinner is a fixed gear bike, the weight of the flywheel can turn the pedals at a very high speed with a lot of momentum if there’s not enough resistance.
Youth fitness guidelines for resistance training: Pre-pubescent children should not “climb hills” on the Spinner bike with a lot of heavy resistance on the flywheel. Youth fitness guidelines advise against resistance training for kids whose growth plates are still forming.
Kids fitness is a very specific programming element of any fitness facility and all staff must be qualifed to work with this age group. We’ve determined the minimum age of 13 based on our staff qualifications and the scope of our programming.