christmas fitness - raleigh crossfit...crossfit is defined as Òconstantly varied, functional...

C R O S S F I T R A L E I G H Pursuing Excel lence and Vir tuosi ty

235 S . Sa l i s b u ry S t ree t Ra le igh , NC • 919 .747 .3224 • w w w .c ros s f i t r a l e i ghnc . com

WELCOME BOOKLET For New Athletes

Christmas Fitness

“Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and youʼll be fitter than any world class runner, gymnast, or weightlifter.”

— Greg Glassman, CrossFit Founder

C r o s s F i t R a l e i g h * C h r i s t m a s F i t n e s s W e l c o m e B o o k l e t

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About CrossFit World class fitness in 100 words:

“Eat meat and vegetables, nuts and seeds, some fruit little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

What is CrossFit:

CrossFit is defined as “constantly varied, functional movements, executed at a high intensity.” What does this really mean? At CrossFit Raleigh we will teach you a broad range of movements that come from everyday ac-tivities. This is what we mean by “functional movements.” In each workout, you perform a variety of these movements in constantly changing patterns. You will only repeat workouts every few months, not every day like other fitness programs. This is what we mean by “constantly varied.” The magic of CrossFit lies in the simple yet effective approach of high intensity. Most workouts are preformed in a timed fashion and therefore allow you to push yourself daily to create noticeable improvements. This is “high intensity.”

Photos Courtesy of CrossFit, Inc.

Courtesy of CrossFit, Inc.

Community:

One of the most exciting parts about CrossFit is the incredible community formed within a CrossFit gym –Our “Box”. At CrossFit Raleigh we are dedicated to this strong community approach to fitness. Our workouts are completed in a group format, and we coach and cheer each other through them. It is often the norm to see an athlete finish a workout, take a few breaths to recover, and immediately begin cheering on the rest of the group. We believe strongly that a positive, fun, and fit community is a healthy community. For CrossFit Raleigh, that community extends beyond the gym as well. We highly encourage all our athletes to post their times and comments to the “WOD” page on our website, as well as other information on our blog page. Welcome to the CrossFit Raleigh community!


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What is a WOD?

WOD = Workout Of the Day. We will have a different workout posted every day, and each class will perform this same workout. When you come to class we will warm-up as a group, go over a certain skill, work on a specific lift, or we may go directly into the WOD. We post everyoneʼs times from the workout on the whiteboard in the gym, and personal records (PRʼs) are posted on the websiteʼs PR page for everyone to be excited about and proud of.

If you need more of a warm up than provided in class, we recommend that you arrive early and begin your de-sired warm up. After the class is over, athletes may stay to cheer on others, cool down, or work on skills, pro-vided that they do not interrupt the next class.

What is Foundations?

The workouts at CrossFit Raleigh are made up of functional movements, but that does not mean that you will immediately know how to perform them with safe and proper technique. Our Foundations Course provides specific instruction on these movements. Foundations meets for 6 sessions over the course of three weeks. We will cover the 9 foundational movements of CrossFit, as well as other necessary skills, basic nutrition infor-mation, and rest and recovery techniques. Foundations also introduces new athletes to CrossFit WODs in a safe, progressive way, allowing the body to get used to the intensity of the workouts and recover properly.

Before a workout: We recommend that you come to the workout hydrated and ready to go. Make sure you are drinking water beforehand. You should have energy for the workout, so grab something to eat no earlier than 90 min before class. Stick to foods that are easily digestible and that will give you some “go.” If you need suggestions, just ask a coach!

During The Workout: Wear comfortable clothing that will allow for easy movement and that will prepare you for being both warm and cool (bring a layer). Make sure to bring a water bottle to keep you hydrated. These workouts will test your lim-its and at times challenge your abilities. Keep focused and listen to trainers for your safety and correct form.

After the Workout:

You may feel tired for a short period after the workout but it should go away. Muscles and joints may feel stiff and a bit sore. This is just your bodyʼs way of adjusting to the stress placed on it. As long as it is discomfort and not pain you are okay.

If at any time you feel unwell after the workout, take time to relax and assess your physical state. In most cases this feeling will pass quickly, but if you have any concerns after you return home, you can contact us.


Rhabdomyolysis: Warning Rhabdo (for short) is the breakdown of muscle fibers resulting in the release of muscle fiber contents in to the circulatory system. Some of these are toxic to the kidney and frequently result in kidney damage. Rhabdo has a number of causes. For our purposes it is important to understand that excessive exertion through intense exercise is a risk factor. This form of Rhabdo is called exertional rhabdomyolysis and is manifested by muscle weakness, swelling, and pain; dark urine; and increased levels of muscle proteins and other cellular contents in the blood.

This information is not included to scare you away from strenuous activity. We still believe that high intensity exercise is the most effective way to achieve lasting, elite health and fitness. We include this information for your safety. It is important that you fully understand the risks involved in your training. Armed with this knowl-edge we expect you to take care of yourself during your workouts. Listen to your body, especially during the initial training sessions, and act accordingly. However, do not make the mistake of overreacting. You will soon understand your limits and how to test them.

Here are a few important points to consider:

1. Drink plenty of fluids

1. Never use diuretics prior to strenuous exercise.

2. Never exercise if you are feeling ill or have a fever.

3. If you feel dizzy or disoriented during exercise, especially if ambient temperatures are warm and sweating is

profuse, immediately stop and rest. Do not apply heat to any painful areas.

4. If you experience dark urine on the day or two after performance of a strenuous, novel exercise, consult

your physician immediately. Signs and Symptoms:

The signs and symptoms of Rhabdo include swelling in the affected muscles, muscle pain, persistent muscle weakness, and dark or cola-colored urine. These can appear shortly after the damaging exercise and can per-sist for weeks. If the exertion occurred in hot humid weather with limited fluids or any of the other factors listed above drink plenty of fluids and see a doctor.

Further Reading:

We recommend reading these articles for more information: www.crossfit.com/journal/library/38_05_cf_rhabdo.pdf http://journal.crossfit.com/2010/01/rhabdo-pdf.tpl Limits of Liability: This manual/welcome booklet is designed to provide information in regard to the subject matter covered. It is provided with the understanding that the author, publisher, advisors and members of CrossFit Raleigh are not rendering medical advice or other medical/health services.

The author, publisher, advisors and members of CrossFit Raleigh shall have neither liability nor responsibility or any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in the manual/welcome booklet.


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All materials covered in the manual/welcome booklet are to be used for information/reference purposes only.

Membership, Payment, & Policies:

Membership Types

CrossFit Raleigh values highly personalized, consistent, and structured training. CrossFit Raleigh believes indi-viduals benefit from continuous and guided training; therefore we have carefully developed several membership packages and require a one-year contract. You may pay your membership rate all at once, or choose to have it deducted from your bank account on a monthly basis. Donʼt fear the commitment of a year; we believe that once you work with us for a month, the results will speak for themselves.

• “30 Days of Christmas” (Body Weight Only Bootcamp): $125/month – no contract

• Foundations Course: $185 (this is the only fee during Month 1) – must be completed before joining regular CrossFit classes. Scheduled monthly.

• 2X Per Week CrossFitter: $135/month – 6 month/ $10 off per month for 1 year contract

• 4X Per Week CrossFitter: $165/month – 6 month/ $10 off per month for 1 year contract

• Unlimited Per Week CrossFit: $195/month – 6 month/ $10 off per month for 1 year contract

• Punch card: $175 for 10 sessions – to be used freely after Foundations

• Household Membership Package: Purchase a regularly priced package option per month for the first family member, add your significant other, mom, dad, son, daughter, brother, or sister for $95/110/120 per month depending on which package you have selected. Your household member must participate in the same package. Must show proof of same household.

• Military/First Responder/Student Membership Package: $135 per month unlimited package only. Must provide valid ID card.

• Drop-In Fee: $20 (this includes a t-shirt)

• Personal Training: $70 Per Session

o Individualized 1 Hour Session with a Personal Trainer, scheduled one week in advance.

o Team Training discounts also available.

Payment Schedule:

At CrossFit Raleigh we accept cash, credit card or check for your initial payment. Your initial payment may be for one month, or for multiple months up front. For the months that follow we implement a direct draft from your checking or savings account. For your convenience you may choose one of two draft dates, either the beginning of the month (approximately the 1st) or the middle of the month (approximately the 15th). You are never obligated to more than one month at a time, unless you pay for multiple months up front. You may cancel your membership for any reason, provided that you let us know thirty(30) days before your scheduled draft. You will be given the pro-rated amount left on your membership contract.


You may also use your Mind Body Account online at https://clients.mindbodyonline.com/ASP/home.asp?studioid=13099

There will be a link on www.crossfitraleighnc.com for Mind Body. We encourage you to pay for your membership package by using Mind Body. By doing so, you create an athlete account and can pay for your membership package. Additionally, by registering with Mind Body, you will be able to sign up for our special seminars and classes – allowing for you to get in before someone else!

Definitions

Memberships: Your yearly membership is structured on the days you train per week. This model enables you to develop a more personalized training plan in which each workout is programmed specifically for your membership. Membership op-tions exist, from 2 to 6 possible training days per week

Team Training Sessions: The group training structure allows athletes to train in a personalized setting. While the CrossFit Raleigh coach pro-vides individualized feedback and coaching, the group atmosphere offers motivation and support. This model encour-ages each athlete to train to their maximum potential and have fun in the process! The personalized group training sessions are CrossFit Raleigh's preferred training environment, as it provides both the feedback from a coach and the atmosphere of a team.

Foundations Course: This curriculum is required of all new members. In order to learn proper technique for the foundational CrossFit movements and acclimation to the workouts themselves, we offer a specific curriculum with focused instruction and coaching. The class meets twice per week for the first month of your membership. We will warm up together, work on foundational movements and technique, gain important skills, and also complete a workout of the day. In addition to your Foundations Course, you will meet one-on-one with a trainer to discuss your fitness goals.

CrossFit Full Service Class: This full service class includes a warm up, workout, and cool down much like the Foundations class or the 30 Days of Christmas program. This is a great time to work on skills with your Coach and get the entire experience and benefit of CrossFit while consistently learning new exercises, techniques, and community encouragement.

CrossFit Express Class: For those on the go! Athletes warm up and cool down on their own. This class will have a small demonstration of the movements in the workout and then start the workout. This is ideal for those who need to get in and out since the focus of the class is on the workout.

30 Days of Christmas Bootcamp: The body weight bootcamp that started the craze! This class is three weeks, three times a week, with no equipment, and no contract. The class is intense and challenging working your body as your machine. You get a guided warm up, workout, and cool down.

Letʼs Have Some Fun!

Again, we are excited to have you and look forward to helping you achieve your fitness and lifestyle goals. CrossFit Raleigh is designed to provide you with an excellent foundation to start your fitness journey. We pro-vide you with a supportive community of fellow CrossFitters who are on the same path as you. So bring friends to our box and introduce them to CrossFit Raleigh!


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CONTACT INFO

NAME: ADDRESS:

DATE OF BIRTH:

HOME PHONE: MOBILE:

EMERGENCY CONTACT NAME & PHONE: EMERGENCY CONTACT NAME & PHONE:

EMAIL: _______________________________________________________________________________________


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HEALTH ASSESSMENT: Are you currently exercising? Yes / No

Have you participated in strenuous exercise before? Yes / No

What are your current activity patterns?

Frequency: ________ Times per Week Duration: ______________ Minutes

Intensity: 1 (easy) 2 (moderate) 3 (hard) 4 (intense) 5 (competitive)

Have you consulted a doctor about starting an exercise program? Yes / No

Is there any reason you know of that you should not participate in exercise? Yes / No

Are there any exercises you know you cannot do? Yes / No

Do you have any current injuries? Yes / No

Do you have problems with your knees? Yes / No

Do you have problems with your back? Yes / No

Do you have any hip/pelvis problems? Yes / No

Do you have any neck/shoulder problems? Yes / No

Do you smoke? Yes / No

Do you have Asthma? Yes / No

Do you ever get dizzy? Yes / No

Do you have high blood pressure? Yes / No

Do you have low blood pressure? Yes / No

Do you have high cholesterol? Yes / No

Do you have diabetes? Yes / No

Are you or could you be pregnant? Yes / No

Do you have any allergies? Yes / No

Do you have Arthritis? Yes / No

Have you ever experienced shortness of breath or chest pains? Yes / No

Have you ever had any form of heart disease? Yes / No

Do you have a family history of heart disease? Yes / No

Do you have a liver or kidney condition? Yes / No

Do you have or have you had a Thyroid Condition? Yes / No

Do you have Epilepsy? Yes / No

IF YOU HAVE ANSWERED YES TO ANY OF THE ABOVE OR HAVE OTHER CONDITIONS, PLEASE EXPLAIN: ________________________________________________________________________________________

________________________________________________________________________________________

__________________________________________* feel free to continue on the back of this page if you need.


INFORMED CONSENT / ASSUMPTION OF RISK:

I, _____________________________, agree to participate in one or more physical fitness pro-gram(s)/class(es) sponsored by CrossFit Raleigh, which may include, but not necessarily be limited to, CrossFit Training, and/or strength training of any kind by any affiliate, subsidiary or partnership of CrossFit Raleigh and/or Christmas Abbott, Chennelle Miller, Kim Goulah or employed trainers (hereinafter collectively referred to as CrossFit Raleigh). CrossFit Raleigh made me fully aware that the fitness programs/classes which CrossFit Raleigh offers and in which I desire to participate, are of a nature and kind that are extremely strenuous and can/may push me to the limits of my physical abilities. I the undersigned recognize and understand that the programs/classes are not without varying degrees of risk; which may include, but are not limited to the follow-ing: Injury to the musculoskeletal and/or cardio respiratory systems which can result in serious injury or death, injury or death due to negligence on the part of myself, my training partner, or other people around me, injury or death due to improper use or failure of equipment, or injury or death due to a medical condition, whether known or unknown by me. I am aware that any of these above mentioned risks may result in serious injury or death to myself and or my partner(s). Initials: ________ I willingly assume full responsibility for any and all risks that I am exposing myself to as a result of my participa-tion in CrossFit Raleighʼs programs/classes and accept full responsibility for any injury or death that may result from participation in any activity, class or physical fitness program. I herby certify that I know of no medical problems that would increase my risk of illness and injury as a result of participation in a fitness program de-signed by CrossFit Raleigh. CrossFit Raleigh informed me that there exists the possibility of adverse physical changes during an exercise program, and I fully understand the same. CrossFit Raleigh informed me that these changes could include abnormal blood pressure, fainting, disorder of heart rhythm, stroke, and in very rare in-stances, heart attack or even death, and I fully understand the same. With my full understanding of the above information, I agree to assume any and all risk associated with my participation in CrossFit Raleighʼs pro-grams/classes. Initials: ________ I have read and understand the information on Rhabdomyolysis and the related risks associated with high in-tensity physical activity. Initials: ________ RELEASE: In full consideration of the above mentioned risks and hazards and in full consideration of the fact that I am will-ingly and voluntarily participating in the activities made available by CrossFit Raleigh, and with my full under-standing of all of the above, I hereby waive, release, remise and discharge CrossFit Raleigh and its agents, officers, principals and employees and volunteers, of any and all liability, claims, demands, actions or rights of action, or damages of any kind related to, arising from, or in any way connected with, my participation in CrossFit Raleigh fitness programs/classes, including those allegedly attributed to the negligent acts or omis-sions of the above mentioned parties. This agreement shall be binding upon me, my successors, representa-tives, heirs, executors, assigns, or transferees. If any portion of this agreement is held invalid, I agree that the remainder of the agreement shall remain in full legal force and effect. If I am signing on behalf of a minor child, I also give full permission for any person connected with CrossFit Raleigh to administer first aid deemed necessary, and in case of serious illness or injury, I give per-mission to call for medical and or surgical care for the child and to transport the child to a medical facility deemed necessary for the well-being of the child.


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Initials: ________ (Informed Consent/Assumption of Risk, page 2 of 2) Indemnification: I recognize that there is risk involved in the types of activities offered by CrossFit Raleigh. Therefore I accept financial responsibility for any injury that I, or the participant may cause either to him/herself or to any other participant due to his/her negligence. Should the above mentioned parties, or anyone acting on their behalf, be required to incur attorneyʼs fees and costs to enforce this agreement, I agree to reimburse them for such fees and costs. I further agree to indemnify and hold harmless CrossFit Raleigh, their principals, agents, employees, and volunteers from liability for the injury or death of any person(s) and damage to property that may result from my negligent or intentional act or omission while participating in activities offered by CrossFit Raleigh. Initials: ________ Use of picture(s)/film/likeness: I agree to allow CrossFit Raleigh, its agents, officers, principals, employees and volunteers the a picture(s), film and/or likeness of me for advertising purposes. In the event I choose not to allow the use of the same for said purpose, I agree that I must inform CrossFit Raleigh of this in writing. Initials: ________ Welcome Booklet and Payment Agreement Updates: I understand that the CrossFit Raleigh Welcome Booklet, which includes important information on the terms and condi-tions of my selected membership, may be changed or amended from time to time at the sole discretion of CrossFit Ral-eigh. Whenever any such changes or amendments are made, CrossFit Raleigh will provide written notice via the members' email address on file twenty-one (21) days prior to the effective date of any change, and written notice will specifically identify any and all updates. Unless I opt out of the update in writing within fourteen days (14) of such notification, I agree to accept all changes and amendments to the CrossFit Raleigh Welcome Booklet. I understand that if I choose to opt out of an update to the CrossFit Raleigh Welcome Booklet, my membership will be terminated pursuant to the terms of my membership agreement. Initials: ________ I have fully read and fully understand the foregoing assumption of risk, and release of liability and I understand that by signing it obligates me to indemnify the parties named for any liability for injury or death of any person and damage to property caused by my negligent or intentional act or omission. I understand that by signing this form I am waiving valuable legal rights. _______________________________________ ____/____/____ Participantʼs Name (Signature) (Date) _______________________________________ ____/____/____ Legal Guardian (Signature) (Date) _________________________________ ___/____/___


CrossFit Raleigh Staff (Signature)

CHRISTMAS FITNESS & CROSSFIT RALEIGH PAYMENT AGREEMENT Please fill out any applicable payment categories below.

1. FOUNDATIONS CURRICULUM:

I, (print name)_________________________________________________, authorize CrossFit Raleigh to charge me for the Foundations curriculum. I am authorizing this one‐time charge of $______________________ to the account listed at the bottom of this page/on the attached ACH agreement form. (signature of individual) (date) (signature of CrossFit Raleigh Owner) (date)

2. MONTHLY MEMBERSHIP (“30 Days of Christmas” or monthly payments toward contract): I, (print name)_________________________________________________, authorize CrossFit Raleigh to charge me for a CrossFit Raleigh Membership. I acknowledge that this charge will take place one (1) time per month beginning on (today’s date)____________________. My monthly payment will take place on either the 1st of each month, or the 15th of each month and will be valid for one (1) month following the payment date. I authorize this monthly charge of $________________ to the account listed at the bottom of this page/on the attached ACH agreement form. *The initial month will be prorated based on the length of the month. (signature of individual) (date) (signature of CrossFit Raleigh Owner) (date)

3. MULTIPLE‐MONTHS MEMBERSHIP (6 month / 1 year) (2x/4x/Unlimited): I, (print name)_________________________________________________, authorize CrossFit Raleigh to initiate a one‐time charge to serve as payment for (number)_______________ months of membership. I authorize this charge of $_________________ to the account listed at the bottom of this page/on the attached ACH agreement form. *After the expiration of these (number)________months, I will immediately default to a continuous membership of previous contract, and I will be charged based on my agreement as previously acknowledged, unless I otherwise indicate in writing to CrossFit Raleigh. (signature of individual) (date) (signature of CrossFit Raleigh Owner) (date)

4. OTHER SERVICES: I, (print name)_________________________________________________, authorize CrossFit Raleigh to use this AGREEMENT as payment authorization for other services I request from CrossFit Raleigh in the future, including, but not limited to one‐on‐one sessions, personal consultations, and specialty seminars or classes. CrossFit Raleigh LLC may charge these services to my account listed below/on the attached ACH agreement form, provided that I request these services in writing. *CrossFit Raleigh acknowledges that I will not be charged for services not formally requested by me. (signature of individual) (date) (signature of CrossFit Raleigh Owner) (date)

TERMINATION POLICY: Payments for Foundations or 30 Days of Christmas programs are refundable up to but not including the first scheduled day of the program, after which time all payments are nonrefundable. CrossFit packages, Team Training, Punch Cards, and all other services require fifteen (15) days written notice of termination in order to receive a partial refund. Partial refunds are limited to seventy percent (70%) of remaining contract value. Returned checks or insufficient funds will result in an additional charge of thirty dollars ($30). Account Authorized for Payment

Name on Credit Card: _______________________________________________________________________________________ Credit Card/Bank Card:_____________________________________________________________________________________ Card Number:________________________________________________________________________________________________ Expiration Date:______________________________________________________________________________________________ SIGNATURE/DATE: __________________________________________________________________________________________

christmas fitness - raleigh crossfit...crossfit is defined as Òconstantly varied, functional...

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