1) Q: What is a metcon? And how does it work?

A: 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.

2) Q: Where’s the cardio?

A: 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.

3) Q: Why don’t we do crunches? Where’s the abs?

A: 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.

4) Q: Why do we do kipping pull-ups instead of strict pull-ups? That’s cheating right?

A: In CrossFit we concentrate on keeping a high intensity and 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.

5) Q: I have had a knee injury in the past, should I squat below parallel?

A: 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.

6) Q: The Olympic lifts just look like a recipe for injury disaster. Should I really do them?

A: 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 in front of coaches to ensure proper performance.

7) Q: If I’m injured can I still do Crossfit?

A: 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.

8) Q: Why don’t we use a belt when lifting heavy weights, like in the deadlift?

A: Belts act to augment the Valsalva maneuver, or a big breath during the lift. We prefer to forgo belt usage until the athlete absolutely requires it (post-novice lifters). Belts will be used smartly in the case of an injury or orthopedic issue.  We will teach you how to lift weight from the floor, or anywhere for that matter, safely, correctly, and effectively.

9) Q: Why should I do the Paleo or Zone diet?

A: 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.

10) Q: All I hear about is fats are bad for you and how “fats make you fat”, is that correct?

A: 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.

11) Q: Why should I enroll my child in Ktown Kids?

A: Ktown Kids is a program that will first and foremost be fun for children! It strives to promote healthy living and an active lifestyle at an early age. Ktown Kids will also teach proper, functional lifting form to help prevent injuries in everyday life.

12) Q: Hey! Those kids should not be weight lifting; it is going to stunt their growth!

A: First off, that wasn’t a question.  Second, and to the point, weight lifting will not stunt growth and is great for promoting bone density and preventing injuries in children. More importantly, no studies have shown that weight lifting will fracture the epiphysis or growth plates. This myth came from a (READ: ONE) study done in Japan where children doing intense physical labor where shown to be shorter. In this study there were no proper controls, sleep deprivation was not taken into consideration, and their diet, a large part being rice, was left out of the study.

13) Q: Steroids aren’t that bad, right?

A: Wrong! Steroids are shown to be bad for you, but with the demand to perform at higher levels or look better, people will use any edge. Steroids are known to cause liver tumors, fluid retention, jaundice, and high blood pressure, and in children they prematurely halt growth. The long term effects may be even worse, but as of now, are largely unknown.

14) Q: Speaking of paying for results, other local “gyms” charge as little as $20 a month. Why do you charge more?
A: “Globo Gyms” do not offer the high level of personal attention and instruction with their “$20-a-month” memberships. In order to achieve high fitness results in a minimal amount of time the knowledge of a fitness coach is paramount. With CrossFit Ktown you pay a premium price for premium fitness, but with this you receive ATTENTION, INSTRUCTION, and RESULTS!

15) Q: From looking everything over, don’t I have to be in shape first?
A: Not in the slightest! That’s what we’re here for. We can train senior citizens to very overweight people to the average joe. Each workout has the potential to be scaled in order to make you fitter, healthier, and happier. Then as you progress so does the difficulty of the workout.