Lookout 101
As you acclimate to Lookout we wanted to share with you some 101s for out community! We are excited for you to jump in and start your journey! Here you will learn:
The Dos and Don’ts
How to Workout
What to Wear and What to Bring
Connect with us
Terms and Lingo
For other New Membership information like Billing, Software, and policies go here.
DO
DO introduce yourself to anyone you don't know.
DO tell the trainer about any injuries and modifications BEFORE class starts
DO cheer for your fellow-athletes until the last person is finished.
DO be patient. With everyone. Including yourself.
DO train to your weaknesses.
DO celebrate your Victories.
DO wipe down your sweaty equipment when you’re done.
DON'T
DON'T sacrifice form for a score!
DON'T do it if it hurts!
DON'T clean up until everyone is done with the workout - cheer each other on!
DON'T count "no reps." - hold yourself accountable for good movement and making it count.
DON'T drop an empty bar, kettlebells or dumbbells - place them gently on the ground or back in its holder.
How to Workout
Make It Your Own
CrossFit has a reputation for being intense, and yep, it can be. It will be different, however, for every single person in the gym with you. You are here to workout for YOU. Not for anyone else. So keep that in mind as you’re figuring out how to approach your workout.
It’s more important for you to feel good, and be able to keep coming in and keep feeling good than it is for you to lift any particular amount of weight.
Don’t Push Through Pain
We know the old saying “no pain, no gain.” We’d like to find the person who started that and smack them. Pain is your body’s way of telling you that something is wrong. As you get started in trying to push your boundaries, your body might send you signals that you don’t understand. So talk to us, and we’ll help you sort out the difference between pain and fatigue, pain and fear, pain and soreness. But when in doubt, don’t push through it until you’re sure. Things to look for that mean “stop:”
Pain that is sharp and stabby
Pain that starts in one spot and radiates
Pain that increases in a specific place at a specific range of motion.
When in doubt, back off. Wait and see. If it goes way in a couple days, you were probably sore. If it doesn’t, you’re probably injured. You’ll get better, but there’s no reason to push it.
What to Wear and What to Bring
What to Wear
Comfort is key! Whether you like it long and loose, or skimpy and skintight, we don’t care. Shirt on, shirt off, couldn’t care less. Just be sure that you have full range of motion and feel comfortable.
Good Shoes! Wait, what’s a good shoe? For CrossFit purposes, you want a shoe that is relatively flat, so that you’re stable for lifting and jumping. Pretty much the only shoe that makes us go “NO” are what we lovingly call “puffy runners.” Those just aren’t stable.
Over the years, we’ve seen the best success with Reebok Nanos, Nike Metcons, Innov8s, and NoBull trainers.
Lifting Shoes? Sure, we love lifting shoes. If you get serious about lifting, you can and should get lifters. But, if you’re just here to get fit and stronger and have fun, no, you totally don’t need them. When and if you’re ready for some, ask us for our opinions, and try some on.
What to Bring
Water Bottle! We have filtered water at the gym, bring a water bottle and fill it up.
CONNECT WITH US
PushPress Members App
You should have recieved an email to download this app! This is where we do all things with the gym. You can see workouts, post your scores, reserve classes, and even talk to members on the social feed. Be sure to download that if you have not.
info@lookoutfitness.com
ashley@lookoutfitness.com
kacy@lookoutfitness.com
Our Public page is: Lookout Fitness. We share articles and info there. Good stuff, but stuff that’s for the world at large, not just for our members. Follow us and see what we’re up to.
We mostly share photos of our awesome members being awesome, and some “food for thought” kinds of posts. But follow us, you never know when you’ll see your smiling face. TAG US. We love it when you tag us, it helps us get the word out. It also reminds us to follow you, so we can learn more about what matters to you.
CrossFit Terms and Lingo
WOD
Workout Of The Day
BENCHMARK WOD
A workout that we repeat periodically to see your changes. Maybe you’ll go faster or use more weight or do a harder move or… It’s how you check back in to gauge your progress.
TIMECAP
Some workouts are written to last a certain number of minutes and you do as much as you can in that time.
REP
One single instance of doing a thing, like a single squat is a rep.
ROUNDS
A collection of reps and moves.
ROUNDS + REPS
If you’re counting your rounds plus reps, it’s the total number of rounds you completed + however many reps are leftover at the timecap.
METCON
Metabolic Conditioning
RFT
Rounds For Time
AMRAP
As Many Reps As Possible
REP SCHEME
How a workout is organized. It’s written rounds first, then reps. So, in lifting, 5 rounds of 10 reps would be 5 x 10. It could also be something like Fran (a Benchmark WOD) which is 21-15-9 Thrusters and Pull ups. In that case, you do 21 Thrusters then 21 Pull ups, then 15 of each, then 9 of each.
EMOM
Every Minute On The Minute
RX
Sometimes a WOD has a “prescribed” weight because it is a benchmark WOD. You’ll also see RX in competitions, because really, in order to figure out who “wins” in a competition, you have to be doing the same thing.
SCALING
This is the default at Lookout. Finding a version of the workout – the right moves and right weight – that is appropriate for your body to get the workout that you need today.
DOMS
Delayed Onset Muscle Soreness. It’s real. So real. Soreness is usually the worst 2 days after the exertion.
Just to name a few!