Challenge Your Misconceptions: Join Derby City CrossFit

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ot to give. You aren’t happy with your body, and you know you should do something about it. But what?

You’re thinking about trying Derby City CrossFit, but a combination of intimidation and misconceptions keep you from walking through the door. Taking the leap to commitment often overwhelms our acknowledgement of potential benefits. That’s ok. You’re human. But, it’s time to clear the air and dive into these fears. Below is a detailed outline of what to expect when you commit to our training.

I’m Not in Good Enough Shape

Yes, you are in shape enough to start. One of the biggest misconceptions about Derby City CrossFit is that it requires a certain level of base fitness to even begin. On the contrary, our coaches spend countless hours educating themselves on how to scale appropriately for every athlete that enters the gym, from stay-at-home parents to former D1 athletes.

The foundation of our training is built around functional movements that are designed to translate into everyday life. A deadlift might look intimidating with thick rubber plates on each side of a heavy barbell, but it really isn’t all that different from picking your groceries up off of the porch.

As coaches, we encourage those that deem themselves unfit to just start training, so that we can give them back the ability to function well in real life. Our beginner program, called Elements, tailors the exercises to each individual new member, so that you can benefit from the workout without becoming overwhelmed.

I’m Going to Get Hurt

You will be sore, but injury is rare. There might be times when the soreness is so great that walking up the stairs backwards sounds like a good idea, but rest assured your body will recover. Your body can handle being sore. Without going into in-depth physiology, the body only adapts when put through stress. In the first few weeks especially, the soreness might be frequent. But after consistent training, it will be less extreme, and you’ll begin to crave it.

Any type of exercise carries with it a risk for injury, but it’s more common in running than it is in CrossFit. There are differences in how each CrossFit gym does their programming, but we all believe in safe practices. A proper warm up, appropriate scaling, and a fitting cool down all play a big role in injury prevention and are staples within the Derby City CrossFit community. Ego is a far more common culprit for causing injuries than the workouts themselves, so leave yours at the door.

I Just Want to Lose Fat. I Don’t Want to Add Bulky Muscle.

Weight loss is possible, but so is weight gain. Losing excess fat in almost all cases is a good thing, but gaining muscle can be just as beneficial. Muscle weighs more than fat, and therefore adding a small quantity of muscle and losing a larger quantity of fat might actually end up neutral on the scale.

After weeks of training with us, it is very common to be very pleased with the mirror but hate the scale. If you are gaining strength and are passing the eye test, but are gaining weight, there is a good chance you have lost fat but added significant muscle. Building muscle is often overshadowed by the emphasis on losing fat, but they are both important and beneficial.

It’s All So Random

The knock on CrossFit programming is that it’s sporadic and random, but not at Derby City. We believe in a systematic, year-long approach to fitness. Without going into too much detail, the body is very complex. You have three different energy systems that utilize three different energy sources to conduct movement from three different muscle fiber types. Your body consists of approximately 640 different skeletal muscles, with roughly 4,000 tendons, each controlling and contributing to an infinite combination of different motor patterns and responses. You would think it would be a no-brainer that training needs to match this level of complexity.

We respond to the diversity of the human body by covering as much of this complexity as possible, combining linear progression along with varied programming. The workouts will cover many time domains and a large assortment of movements, but all within a system that progresses your body toward greater health. We design strength cycles and cardiorespiratory phase training, all beautifully wrapped up in complimentary movements that have real-life application. There is a method to the madness.

The Goal is a Better Life

The goal of CrossFit, as with any proper training program, is to allow you to live your life with higher quality outside of the gym. Whether it be through building up muscular capacity and function, or simply acting as a stress reliever, it is intended for everyone. Look past the intimidation and misconceptions to reap the many benefits Derby City CrossFit has to offer. Let the process begin to work for you.

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So, what are you waiting for? Send us a message below and we’ll tell you more about our beginner process:

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