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FAQ & Abbreviations

1 What is CrossFit?

CrossFit is a core strength and conditioning program. It is a sport – the “sport of fitness” – developing a broad, general and inclusive fitness harnessing the natural camaraderie, competition and fun of sport, or game yields on intensity that cannot be matched by other means.
CrossFit is evidence based fitness supported by measurable, observable, repeatable facts i.e. data recorded using the internet,whiteboard as score boards keeping accurate scores and records, running a clock and precisely defining the rules and standards for performance. "Courtesy of CrossFit Inc."

2 How are you different from other gyms?

Yes, we are different to your standard global gym and this is how... Once you join a Global Gym you might get a free tour of the facility and an over view of their machines, after the introduction session you are on your own. No one is there to ensure that your technique is safe and if your training program is effective.
First of all, once you join our community you are not left to your devices with endless un answered questions wondering aimlessly around our facility not knowing, what to do or when to do it. You are as accountable to us as we are to you, we believe in earning your loyalty, which is why we do not charge joining fees, we will earn your business every day, if you miss a session, we will notice and so will the other members you’ve grown accustomed to working out with, so expect a friendly call or an email, even a message on Facebook if you haven’t been coming in!
We are a coaching facility for fitness enthusiasts. You won’t come in here, put on your Ipod, and do your own thing.
We all know each other by first names. You will see no headphones or poses, moody faces or unapproachable staff.
We care if you show up to class or don’t! We care if you are reaching your fitness goals or not!
We are a community built up of office workers, mums and dads grandparents, athletes and everyone in between, combined with our excellent coaching and programming designed to improve your movement pattern and increase your ability in each of the 10 general fitness skills, placed in a group class environment, which is a great motivator.
Each class is coached by at least 1 fully qualified CrossFit certified Instructor whose job it is to teach and guide you through to your fitness goals, ensuring safety, efficacy and efficiency.
Our programming is based on the needs of our varied client base. CrossFit increases work capacity, across broad time and modal domains. It is designed to improve your General Physical Skills. CrossFit will increase your ability to move large loads over long distances and to do so quickly! Whether you are totally new to fitness or a professional athlete, young or old, CrossFit is for you! The workouts are constantly varied, functional movement, executed at high intensity. We focus on making sure you get a good mix of training modalities based on the latest research
Together We Train Together We Gain!

3 Why are you priced at this rate?

Does this sound familiar? You walk into a Global gym greeted by an over enthusiastic receptionist with a smile from ear to ear promising you the world with the latest fitness trends, and state of the art machines, funky gimmicks and frills and that in a few simple steps you will be closer to your fitness dreams, that beach body you desire or muscles on muscles, whatever it will be! All you must do first, is sign here- here- here oh and here! Within a blink of an eye you’ve just paid through the teeth! A joining fee! Then an unbreakable contract! That smile that greeted moments ago have now turned into a cynical chuckle muahahahaha, we’ve got yooou! Well at least until your contracts expires...
Months have passed and you’re slowly becoming less enthusiastic about going to the gym, the results you expected seem to be still in the distant future and remember that overly enthusiastic receptionist with the smile from ear to ear, yup that smile has gone. So what’s next, that can brighten up your gym experience and get you back on track ... A Personal Trainer! You go through all the mumbo jumbo of a rehearsed sales pitch and find yourself yet again signing more endless contracts at ludicrous prices. (Research claims you can pay from 70-150 Euros per hourly session!) So just to recap: Joining fee – check Unbreakable Contract – check Personal Trainer -check
Well guess what this really should put a smile back on your face, you will not find any of that at CrossFit Nice, there are no gimmicks and no frills! No sign up fee! And this might surprise you, but global gym members use machines, at CrossFit we become them!
When you walk into our facility it will look different to your typical gym. We focus on using basic equipment that has stood the test of time in strength and conditioning; Barbells, Kettlebells, Dumbells, Pull-up bars, Gymnastic Rings, Squat racks, Ropes etc. There are No Mirrors! And you will not see an area of fancy machines, useless cardio equipment. You are here to work, not watch TV or pose in the mirror flexing.
We care: about our clients and take a personal interest in seeing them reach their goals.
We offer bite size commitment packages (check our prices) a commitment that is suited to you! Our relationship is based upon trust!
There are no hidden fees or extra costs. At our facility you are trained by a fully qualified CrossFit Coach in every class, every day, every time you step into our box. Our classes are capped to 10 members per class to 1 CrossFit Trainer.
For those who would like to see what CrossFit is about and want to test the waters we offer drop in sessions.
For those who want to commit themselves and be dedicated we offer contract packages.
We offer contracts for unlimited One month, 3 months, 6 months and 12 months memberships with a money back guarantee.
Our contracts are an agreement between yourself and CrossFit Nice to show your commitment to CrossFit Nice and CrossFit Nice’s commitment to you.
And if you do wish to terminate your contract for whatever the reasons maybe, we do offer an option for you to buy yourself out of contract, which will be priced at one monthly rate of your membership, so please give us at least 4weeks notice.

4 What makes CrossFit different to other Fitness Programs?

Our coaches provide direction, encouragement, safety and efficiency in your movement. At CrossFit Nice you don’t only get the use of the equipment, but you get to train within a class environment of like minded individuals, harnessing the natural camaraderie, competition and fun of sport.
We are a team of fully qualified Coaches that will be with you encouraging you and guiding you on your fitness journey ensuring safety, efficacy and efficiency.
We pride ourselves on the teachings of the MCI rule.
Coaching you on the Mechanics which refers to technique – your ability to move yourself and external objects in the most efficient, effective and safest manner possible, developing your skills so that you become Consistent within your movement pattern and performance, that you show up often, and train correctly, once you have mastered a skill, only then you can add Intensity to your workout; add speed, distance and load to increase your capacity. Do it right first, then do it fast!
There is no need to worry what you will be training today, tomorrow or the day after tomorrow, next week or even the following month, no more worries about when to rest when not to rest. All the programming is planned and done for you ... additionally not knowing what will be the strength aspect, skill movement or the WOD, is a bonus, as you cannot avoid training your weaknesses, resulting in a well rounded athlete – YOU!
Our Coaches, program the Warm-up, workout and cool down. You just have to show up and do it! You will make friends and have fun competing against yourself and each other in group workouts, that are timed or task orientated and scored. All you need to do is Turn up! Give a 100%! Train hard! And Enjoy!

CrossFit Nice strive to improve your fitness NOT as an individual task, but as a communal one. Not only will our coaches push you towards becoming as fit as you possibly can, but your fellow class members will encourage and motivate you. Together we celebrate every members success.

5 Is CrossFit for me of is it too challenging?

Yes CrossFit is for you! Yes CrossFit is challenging! CrossFit is completely scalable meaning that whether you are an elite athlete, totally new to fitness, a grandparent or rehabbing from an injury, whatever your current fitness level we can adapt your workout to maximise your fitness potential.

6 Do I have to take the Movement Course prior to joining the WOD class?

Yes, the importance of this course is to ensure that both the coach and you are confident in your ability to execute the fundamental movements to CrossFit. On successfully completion the movements course, you will be able to join the main WOD class, being competent within the fundamental movements ensures safety for yourself and others around you.
However, if you are not new to CrossFit or changing CrossFit gyms, you are able to take our test out option. A Coach will take you through the fundamental movements and if they are happy within you movement pattern and execution, you may join the main WOD class.
(The Test Out Option will be priced at our personal coaching hourly rate. Please check out our Prices)

7 I am a visiting CrossFitter can I drop in?

Yes you can. Please bring along with you your membership/proof of training and check out our prices!

Understand our language

A

AMRAP : As Many Reps (sometimes Rounds)as Possible

ATG : Ass to Grass

B

BP : Bench press

BS : Back squat

BW (or BWT) : Body weight

C

C&J : Clean and jerk

C2 : Concept II rowing machine

CFSB : CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White, explained here. You'll need a CFJ subscription.

CFT : CrossFit Total - consisting of max squat, press, and deadlift.

CFWU : CrossFit Warm-up

CLN : Clean

D

DB : Dumbells

DL : Deadlift

DNF : Did Not Finish

F

FS : Front squat

G

GHR(D) : Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.

GHR(D) Situp : Situp done on the GHR(D) bench.

GPP : General physical preparedness, aka "fitness."

GTG : Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day

H

H2H : Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques (or to combat).

HPC : Hang Power Clean

HS : Hand Stand

HSPU : Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.

HSQ : Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position

I

IF : Intermittent Fasting

K

KB : Kettlebell

KTE : Knees to elbows. Similar to TTBs described below.

M

MEBB : De l’anglais « Maximum Effort Black Box ». Terme inventé par Mike Rutherford. Initialement présenté dans l’un des sujets de la revue Performance Menu.

MP : Military press

MU : Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.

MetCon : Metabolic Conditioning workout

O

OHS : Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.

P

PC : Power clean

PJ : Push Jerk

PP : Push press

PR : Personal record

PSN : Power snatch

PU : Pull-ups, possibly push ups depending on the context

Pd : Pood, weight measure for kettlebells

R

RM : Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.

Rep : Repetition. One performance of an exercise.

Rx'd; as Rx'd : As prescribed; as written. WOD done without any adjustments.

S

SDHP : Sumo deadlift high pull (see exercise section)

SJ : Split Jerk

SN : Snatch

SPP : Specific physical preparednesss, aka skill training.

SQ : Squat

SS : Starting Strength; Mark Rippetoe's great book on strength training basics. Available right here.

Set : A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.

Subbed : Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do HSPU, you subbed regular pushups. Sadly, many illiterate posters get this bass-ackward, and claim that since they can't do HSPU, they subbed HSPU for pushups. D'oh!

T

T2B : Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.

TABATA : 8 Rounds 20 sec Work 10 sec Rest

TGU : Turkish get-up (See exercise section)

W

WO, sometimes W/O : Workout

WOD : Workout of the day

Y

YBF : You'll Be Fine (liberally applied in spray form)