Get Started with an INTRO

    First things first – the only way to begin your training at RARE CrossFit is with an INTRO session. These are by appointment only – call us to schedule at (540) 412-8417 or send an email to info@rarecrossfit.com.

    Our INTRO session is a complimentary one-on-one training session during which you’ll get a chance to learn a lot more about our program and actually experience a CrossFit workout for yourself. We will discuss our training methodolgy, history and specifics about our gym, and lay the groundwork for beginning your CrossFit career. CrossFit workouts are measureable, observable, and repeatable, so goal setting is an integral part of the INTRO. It is by appointment only and is a prerequisite for taking a class. It’s purpose is to help us serve you better by getting to know your goals and expectations, fitness level, and experience. After your INTRO, you can choose one of several membership options that give you access to our group fitness program and classes.

    PERSONAL TRAINING – If you’re interested in a more personalized approach and want more information about one-on-one personal training, continue reading below.

    You can do this from home…

    If you want to try our workouts on for yourself, you can start immediately. Go back to our home page and check out our daily Workouts. These will give you a good example of the style of our training and classes. However, be forewarned, these workouts were designed for elite athletes and are very difficult – we have a few suggestions for getting started.

    1. Learn the movements – many of the exercises that CrossFit includes in their workouts will be different from any you have done in the past. When you are learning a new movement, go light, reduce the repetitions and emphasize good form. Overdoing it in a new exercise is an easy way to get hurt.
    2. Start easy! Get through the workout. Modify it any way you need to – split up a high repetition set into many low rep sets, reduce the weights, reduce the volume or distances.
    3. Make the WOD a habit. Three days on, one day off; or Five days on, two off. Consistency is the key, not so much intensity at first. Be consistent.
    4. After the first month, start increasing the intensity of your workout. Many people ask the question, “Is the Workout of the Day really all I need to do?” The answer is emphatically “YES” – that is, when you are able to complete it going as hard and fast as possible. Your goal is to attack every workout and tear it to shreds. It should CRUSH you!

    This high intensity is part of the design of CrossFit and is required to get the full benefits. At these high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This is the “secret” behind the ability of the Workout of the Day, in very often 20 minutes or less, to enable you to develop world-class fitness!

    If you run in to difficulties on your own, want to get personal or group instruction, or want to simply learn more, we we suggest the following resources:

    • SCHEDULE an INTRO. Call us at (540) 412-8417.
    • Browse the CrossFit.com web site for gobs of information, especially on the message board.

    Personal Training & Consulting

    Working one-on-one with a coach is a great choice when addressing things about your health and fitness that are unique and personal. Our job is to help facilitate your listening, thinking, learning, being aware and being responsible. We guide and steer you on a course, and are there to help you maintain your heading when sometimes life throws you curve balls. We also make it clear from the start of our relationship that YOU are ultimately responsible for your results. YOU have the power to have whatever body, fitness, health, and vitality you want! Our instruction focuses on movement techniques and skills, physical conditioning, and the development of healthy workout, eating habits, and self-discipline, so that after a period of time, you’ve got the, experience and confidence to do it on your own.

    We also work with small to medium sized business/sales teams whose performance (and income) at work is dependent on their health, vitality, energy level, motivation, stamina, and drive.

    AREAS of FOCUS:

    1. Fitness – Stabilization comes first; followed by strength, flexibility, stamina, endurance, power, speed, agility, balance, coordination, and accuracy. The movements and exercises we use combine bodyweight calesthenics with weightlifting, gymnastics, and cardiovascular exercise. The movements we teach are functional (mimic movements in real life and sports), and our workouts are fun (once you’re finished) and varied so that your body always has a reason to make an adaptation.
    2. Nutrition – From losing weight to peak performance, what you eat is responsible for at least 60% of your results in your health and fitness training. We’ll work with you on developing a unique nutrition program that actually works with your life with emphasis in areas like eating habits, food choices, shopping, planning and preparation, snacks, and eating out.
    3. Re-Conditioning – Maybe you’ve spent years focused on your career and work, and neglected your health and body. Maybe you’ve had a nagging injury that has kept you from doing the things you really want to do. It’s time for a change! This is a gradual and systematic process that we guide you through to regain your flexibility, range of motion, strength, and coordination.
    4. Motivation / Accountability – Do you follow through? Are you good for a couple weeks only to find that you can’t keep it up? Do you continually to get good results and performance increases or do you find yourself stuck, stagnant, or maybe even moving backwards? How’s your “self-talk”? Do you believe in yourself? These are some of the many questions help you answer en-route to a completely new you!

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