FAQ

After viewing our FAQ, check out our Getting Started page to get things kicked off at CrossFit Rampage!

  • Why would I change my current program to do CrossFit? This will get you in the best shape of your life; but lets be honest guys and gals, what you really want is “to get stronger and put on some muscle” or “take a few inches off my hips.” We will help you do all this, along with becoming super-fit in the meantime!
  • Where is your gym? For location information click here
  • Who can join? Do I have to be super fit? No. This is a common misconception about CrossFit. You don’t have to be fit to do CrossFit, you do CrossFit to be fit. Beginner or elite athlete, we will scale the workout to suit your needs.
  • Can’t I just do CrossFit at my 24hr gym? Go ahead, and we wish you luck. Gyms that are dedicated CrossFit only gyms have a totally different feel, a very different culture, than franchise gyms.  In many gyms the people working out are alone: focused inward with their headphones, watching TV, or checking themselves in the mirror.  At CrossFit gyms,there are no mirrors, everyone is talking, interacting with each other, encouraging one another, having fun, making friends.
  • What does a typical training session involve? You show up at a scheduled class time and receive instruction and guidance from a certified coach. There will be multiple people in the class, all doing the same workout (scaled to each persons ability), and all starting on 3,2,1..GO. The workout typically involves a dynamic warm up, strength / movement practice, workout of the day (WOD), and a cool down. Some people stay after class to practice movements because they are having so much fun!
  • Is CrossFit a one size fits all approach No. Actually, CrossFit programming enables you to personalize your workout to your current level of fitness and your goals. While the workouts are predetermined to provide the right combination of strength, conditioning and mobility exercises, you ultimately determine how fast you go and how much weight you use.
  • I’m a female and I’m afraid of lifting weights because I’ve heard I’ll get bulky, is this true? No Ma’am. Females who are popping with muscles in bodybuilding mags are purposely lifting and taking supplements (i.e. testosterone) to increase muscle growth. What will happen is you will find that your arms and legs will start having muscle tone that you may not have seen before. You will also gain the ability to pick up heavy things off the ground, lift things over your head, and not have to ask your boyfriend to help you open the jar of pickles anymore!
  • Why does it cost $XX.XX dollars a month, when the “Insert your Gym here” only costs $XX.XX? Every session at CrossFit Rampage is planned by a certified trainer who designed the workout and will work with you to ensure you have proper form on all the movements. This is unlike a typical gym where you just pay to use the equipment with no guidance at all, and are just another face in the door. Your coach will be your friend, and will hold you accountable for missing workouts, ask you about your nutrition, and care about your life outside of the gym too! You will quickly see the community aspect of CrossFit as you start forming friendships with the people you workout with on a daily basis.
  • I played college sports/I’m in incredible shape/I’ve been working out all my life… Can I skip the Foundations program? No Sir and No Ma’am. We want to make sure you are squatting, pressing, and moving properly according to our standards.
  • Who are the Certified Coaches? Our coaches are Korey Akers, Nik Mula and Teddy Wall. All holding at minimum L1 certificates, amongst other degrees.
  • How competitive is your gym? Our gym is as competitive as you want it to be.  Many of our members find that the competition is within themselves, pushing their limits to lift more, run faster and improve their form.  It’s up to you whether you want to compete with other members or focus on your individual goals.
  • What is the gym space like? Our gym is in a freestanding warehouse style building. The 6,000sq ft building includes 2 bathrooms, both with showers, a lounge with bar area, and 4,000sq ft of open floorspace filled with barbells, pullup bars, gymnastics rings, rowers, kettlebells and much more. It’s different than your typical globo gym, and we’re sure you’ll like the atmosphere. When the weather is nice we use our fenced in 10,000sq ft paved parking lot out back for tire flips, sled drags and weighted carries. The lot backs up to murfreesboros greenway, which we use for any longer running work outs.
  • What is a metcon? And how does it work? Metcons stand for metabolic conditioning and are performed at high intensity. They tax all energy systems and muscle fibers concurrently. Certain workouts are based more around strength and muscular endurance while others are based around aerobic conditioning. However, all metcons include an element of anaerobic work combined with aerobic work.
  • Where’s the cardio? Typically, cardio refers to long, slow distance training like running or biking, and for the most part this isn’t utilized in CrossFit. Long, slow distance cardio is a monostructural activity that has potential to cannibalize muscle tissue for energy and cause overuse injuries. Instead, metcons with strength movements are used to produce higher power outputs that will elicit better results for cardiovascular endurance, strength gains, muscular endurance, all around fitness, and appearance.
  • Why don’t we do crunches? Where’s the abs? Abs work to stabilize and support the body with most CrossFit movements, like the deadlift, pull-up, squat, etc. These movements place greater importance on the abs working with the rest of the body and will result in stronger muscles than just the isolation of crunches. Also, sit-ups, glute-ham sit ups, and L-hangs are incorporated into the warm-up, cool-down, and even metcons.
  • Why do we do kipping pull-ups instead of strict pull-ups? That’s cheating right? In CrossFit we concentrate on keeping the intensity to improve work capacity. By doing kipping pull-ups as opposed to strict pull-ups you are able to perform more pull-ups in a shorter amount of time, thus increasing your power output. We do incorporate strict pull-ups as well, just usually not in a metcon.  P= Work / time. Work = Force x Distance…..So, the same work is completed in both forms of the pull-up, but by adding  the  time factor we increase our power by executing kipping pull-ups.
  • I have had a knee injury in the past, should I squat below parallel? As long as proper form is invoked then squatting below parallel will be beneficial and is completely safe. In fact, by going below parallel there is more hamstring activation and stretch reflex of the posterior chain muscles. In addition, if proper squat form is used the hamstring muscles will be pulling backwards on the tibia resulting in zero shear force of the knee joint.
  • The Olympic lifts just look like a recipe for injury disaster. Should I really do them? Of course! In fact, research studies show that there is less injury in weight lifting than in weight resistance training (i.e. using machines). This is due to the impeccable technique and form that must be used to perform the Olympic lifts with heavy weights. Also, the Olympic lifts and other movements will be done under the supervision of coaches to ensure proper form.
  • If I’m injured can I still do Crossfit? If you are injured it is of the utmost importance to continue training to prevent regression of your current level of fitness. Injuries only limit certain limbs or ranges of motion. We, as coaches, are prepared for people with injuries and can specifically build training programs around most any injury, from knees to rotator cuffs.
  •  Why should I do the Paleo or Zone diet? Simply put, the Paleo diet is about quality of food while the Zone diet is about quantity. The Paleo recommends not eating anything that needs to be processed or has a food label, while the Zone tells you how much to eat and deals with caloric restriction. We recommend sorting your calorie quality out first (Paleo). Then, if you are truly chasing performance, you need to understand how much fuel is going in to the machine (Zone) – we have found our athletes make great strides combining these two diets.
  • All I hear about is fats are bad for you and how “fats make you fat”, is that correct? This is not correct. Fats are actually good for your body in many respects. Fats play a role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. They also serve as energy stores for the body which is vital when participating in CrossFit and recovering from workouts. Google the name Gary Taubes and you will be inundated with information on the fat is bad hypothesis.
  • I’m in town on vacation/work and want to stop in for a workout? Absolutely. We welcome anyone already doing CrossFit to join us. Email or call us ahead of time, if possible, so we’ll know to expect you.
  • I still have questions – how do I contact you? Go to the Contact Us page and send us a message using the form at the bottom of the page, or give us a call.

 (for more FAQ see crossfit.com)