Are you ready to get stronger, faster, fitter, and truly change your life?
Welcome to CrossFit Woodshed! Your first thirty days will fly by before you know it, so let’s get you off to the best start possible by running you through a quick CrossFit Woodshed Checklist for your first month here.
- First, You’ll Want to Get a Notebook. A nice, cheap composition book from CVS will do the trick here. We want you logging your workouts so that you can easily check your progress and chart your daily training. Our classes are broken down into three distinct segments–warmup, strength/skill work, and conditioning–and we’ll have each day’s training divided into its three parts and written accordingly on our whiteboard: simply write the workout down in your journal as its written on the whiteboard and, after class, note how you did. Different folks notate their journals differently…ask a classmate or two to take a look at theirs to get some ideas on how to chart your progress beyond the daily entries!
- How often should I come to class? Great question. We recommend 3x/week to start, with a day’s rest between each class. This frequency to start allows your body to begin to adapt to our strength and conditioning work while also allowing for adequate recovery as this adaptation occurs. As you become accustomed to our training, begin to experiment–two days on and one day off is a nice next step. Check with your trainers and be sure to note how you’re feeling during and between classes!
- How long are classes and what’s the schedule? Classes are an hour long unless otherwise noted, and the latest schedule is always available by clicking here.
- What sort of progress should I expect during my first month? Expect a working knowledge of our basic barbell movements (the squat, press, deadlift, and power clean), plenty of practice with kettlebell and dumbbell variations of these movements, and improved aerobic and anaerobic conditioning. You will be stronger, move more quickly and efficiently, and most likely will have seen positive changes to your body composition. Practically, you’ll have an easier time keeping up with your classmates!
- I’m going to give it a try, but I’m still a little bit intimidated. Don’t be. We’ve all been there. Everyone feels a little lost at first: at times it can seem like your classmates are speaking a foreign language and moving at warp speed. Like anything, CrossFit takes a little getting used to. But soon enough, you’ll get the hang of our classes and routines; meantime, don’t be afraid to ask questions, talk to plenty of folks during class, and above all, have fun. Every day brings a different challenge.
- I can’t do some of the movements, and there are a few I’m not sure I want to do! No worries at all. Everyone is a work in progress and we pride ourselves on meeting you where you arrive. We’ll work with you to find substitutes for movements where the skill or mobility isn’t there yet, and we’ll work with you to improve the quality of your existing movement–this work is of paramount importance, especially during your first month, and we prioritize it accordingly. Some movements, however, just aren’t appropriate for certain cohorts–folks with history of shoulder impingement won’t be asked to do kipping pullups, for instance. Our focus is on making you move better in a very broad, global sense, not on building an exclusive gym of athletes who can perform every single movement we see on CrossFit’s You Tube page. The training is here for athletes who want to excel at the sport of CrossFit, but if you simply want to move more easily and get into better shape, you’re absolutely in the right place as well.
- What should I eat? Broadly? Make it a point to eat single-ingredient foods: meats, poultry, fish, eggs, dairy, fruits, vegetables, nuts and seeds. Locally sourced is the best bet. Keeping it simple, we want you eating some protein, veggies, and healthy fats at every meal. Eat to appetite, not discomfort. Beyond that, your trainers are happy to work with you on nutrition, and feel free to take advantage of our nutrition consultant, Diana Rodgers of Radiance Nutrition, she’s here for office hours on a monthly basis!
- Where should I park and what happens when it snows?Please park in the lot directly behind the gym. The spots in front of the gym are not available to us. If the lot is full, you’ll need to park in the small lot at 60 Taylor St…take a right out of the gym and go down about 300 feet–60 Taylor is on your right with two small lots adjacent to its red building.Our cancellation policy is as follows: if the Littleton School System is closed or delayed for inclement weather, all morning classes will be cancelled. We will endeavor to update the website (in the WOD section) and send out an e-mail in short order, but it’s possible you’ll hear about the school cancellation from Channel 7’s Dylan Dreyer before you hear it from us. If the weather eases off and driving conditions improve as the day goes on, we may open for afternoon and evening classes, in which case we’ll update you via website address and e-mail. Please feel free to call at 857-753-6738 with any questions.
- Will I have a blast here at Woodshed? All day, every day! We’re very happy to have you and we live to help you reach your goals. Let’s get it done!