Frequently Asked Questions - All FAQs
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We love to hear that! You can get started by scheduling your free initial consultation with one of our membership services representatives. There are several ways to contact us:
Schedule online here: https://www.crossfitmiamilakes.com
Call us for membership information at: (786) 505-8414.
Email us at: firstname.lastname@example.org
Stop by our location if you want to schedule in person.
Yes! We have a two-week Fundamentals program that consists of six 60-minute group sessions with our coaches. During these sessions, you will learn all of the essential movements to ensure your success with our regular group classes. In addition to learning movements such as squats, presses, and various bodyweight movements, you will also receive instruction on proper warm-up techniques, mobility and flexibility, and proper nutrition. Come dressed in workout clothes, as you will be moving the whole time and we will finish the session with a quick workout. Click here to join!
Members of out-of-town CrossFit affiliates are welcome to drop in to any of our normally scheduled group coaching sessions for $20 per visit! The joy of CrossFit has always been in the community of amazing individuals, and we never want to lose sight of that. If you would like to stay for multiple days or weeks, give us a call or email and we’ll get you situated with a temporary membership.
Yes! Both of our locations are equipped with showers for your convenience. As an added value, sweat towel and bath towel service is provided with your CrossFit Miami Lakes membership.
Yes! We do not offer childcare services, but we do have a designated area for children to play in while their parents workout. You are responsible for monitoring your children during training sessions, but we have made it as easy as possible by enclosing this kid’s area with safety glass, which allows them to play safely where you can see them, and they can see you.
Yes! The CrossFit Miami Lakes Point Loma location has a large lot with plenty of free parking.
The CrossFit Miami Lakes Downtown location has plenty of street parking as well as a parking lot that can be used by our members on weekdays before 7:30 a.m. and after 5:30 p.m. The parking lot is also accessible to CrossFit Miami Lakes members for all weekend training sessions. The parking lot is reserved for the adjacent school and office building between 7:30 a.m. and 5:30 p.m. during the weekdays – and they can be very aggressive about enforcing their right to tow vehicles illegally parked there.
Yes! We have awesome apparel and useful merchandise for sale at CrossFit Miami Lakes to purchase in person;
Yes! We accept cash and all major credit cards.
It depends on the nature of your injury. If the injury is severe and a medical professional has advised you to take some time off to recuperate, we recommend you follow their advice. If it’s a minor injury, we are usually able to modify the workout for you to train around your injury and ensure a speedy recovery. Consult a coach if you are unsure.
CrossFit Miami Lakes is an all-coaching facility. We have a staff of expert coaches and want all of our members and visitors to benefit from them. Accordingly, we offer one, coached Open Gym session each week. Open Gym is not otherwise offered and we encourage all members and guests to join one of our regularly scheduled group coaching sessions.
We offer three distinct “goal-based” programming options depending on your individual goals. If your primary goal is improving your health and fitness for longevity and body composition, we recommend following the “Fitness” program. If your primary goal is improving athletic performance and pushing your athletic limits, we recommend following the “Performance” program. If your goal is compete in the sport of CrossFit, we recommend following the “Competition” program, which emphasizes development of skills and strengths common to the sport of fitness.
You will learn how to read the whiteboard during your Fundamentals course, but of course feel free to ask your group coach if you ever have trouble understanding what’s written on the board. You should also be aware that there is always room to individualize the prescribed workouts based on your particular strengths, weaknesses and goals.
Your nutritional strategy will largely vary depending on your desired goals and outcomes for your training. Our coaches are well-educated and experienced in helping members of our community with nutritional guidance. Simply ask one of us and we’ll be happy to help you out!
Does CrossFit Miami Lakes use any online logs, such as Beyond the Whiteboard, for athletes to track their workouts?
Yes, our blog comments. ☺ We do not use any outside service, but encourage all of the members of our community to post their results to comments so that they can easily reference past performances by using our search function, and more importantly, so that we can all support each other in our training endeavors.
Is it better to go lighter and faster if a particular weight in a conditioning workout is too heavy for me? Or should I do it as prescribed even if it takes me a long time?
If you are unable to move the prescribed loads efficiently and with good mechanics, you should always scale or modify the workout. When scaling or modifying the prescribed training, aim to mimic the intent of the training session as written. In other words, if a conditioning portion is meant to be performed in approximately 6-8 minutes, choose a load or modification that will allow you to achieve that time domain.
We strongly recommend that those who follow the competition programming have access to a Concept 2 erg. Rowing has played a role in nearly every CrossFit-sanctioned competition since the inception of Games in 2007. Rowing is also a great tool for low-impact energy system training. Until you gain access to an erg, substitute with a run that will take roughly the same amount of time that the row would take you.
How should I substitute for a run if I live in a cold-weather climate that doesn’t permit year-round running?
First of all, we encourage you all to move to San Diego and train full-time. We will have no problem running year-round here, and you will have a phenomenal group of athletes to train with. However, if moving to San Diego is not an option for you, the preferred substitutions are (1) Assault Bike for an amount of calories that are roughly equivalent to the amount of time the run would take you; or (2) row for the amount of meters or calories that the run would take you. This should be somewhat individualized. If you are a smaller, lighter athlete who is proficient at running, it is unlikely that a 500 meter row will mimic the time domain and demands of a 400 meter run. We would encourage any athlete who will need to substitute for running to test times and know their appropriate substitutions for 200, 400 and 800 meter runs.
One option would be to throw a rope over a pull-up bar and tie a kettlebell or weight to the other end. Then sit down and pull the rope arm-over-arm until the kettlebell/weight touches the pull-up bar. Towel pull-ups are another option. However, if you plan to compete at the CrossFit Games – as either an individual or team member, it is strongly suggested that you gain access to a rope.
The workout says to do “X” number of reps at 85% but if I'm feeling strong today, can I increase the percentage?
As a general rule, we want our athletes to learn to “feel” their way through training sessions and competitive events. If you feel good, it’s ok to increase the load a bit, and of course, if you feel slow, it’s ok to work at lower percentages and concentrate more on mechanics and developing speed on the barbell. Be cautious and conscious of how increasing the load impacts your recovery though. If you find that you increase the percentages early in the week but consistently fail to meet the percentages later in the week, then just stick strictly to the prescribed percentages.
It depends on the severity of the injury and the potential consequences of training with the injury. Generally speaking, we encourage our athletes to keep training while injured, but to avoid the affected area and any movements that would prevent a speedy recovery.
30X0 – or any other four digit sequence in a lift – is a tempo prescription. For a detailed explanation of how to read these prescriptions and why we use them, please read the following article: https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean
The program and percentage prescriptions within it assume athletes will perform high-bar back squats for all back squats. There is certainly a place in training for both the high-bar back squat and the low-bar back squat, but if you are focusing your athletic endeavors on competing in CrossFit or Olympic weightlifting, our recommendation is to perform high-bar back squat.
When the program calls for cleans and snatches in the strength or skill portion of the training, can I power clean/snatch or should I perform a full (squat) clean/snatch if it is not specified?
There are exceptions to the rule, but it is generally recommended that athletes perform full versions of the lifts in training unless a “power” version is specified. The reason is simple, once proper technique is developed, the full versions of the lifts allow athletes to move heavier loads. If you want to become as proficient as possible, you must train to do so. That said, there are some lifters who can move far more weight using power versions of movements, and if they have mobility restrictions or other obstacles to effectively learning the full versions of the lifts, I will suggest that the stick to the power versions and become as adept as possible in moving heavy loads in that manner.
When the strength/skill portion of the workout calls for a barbell complex, such as Hang Clean + Clean, should that be performed as a touch-and-go without dropping the barbell?
No. Generally speaking, during the strength/skill portion of training we want to work on perfect mechanics and positioning. For that reason, we would rather have the athlete drop the barbell between lifts and set-up correctly for the lift from the floor.
When the program calls for cleans or snatches in the conditioning portion of the workout (e.g., 30 clean & jerks for time, or 30 snatches for time), should I perform full or power cleans/snatches?
In the conditioning portion of a workout we follow the generally accepted CrossFit protocol and allow the power version of the movement unless specified otherwise. For example, “Grace” has always been noted as 30 Clean & Jerks for time, but always performed as a “Ground to Overhead Anyhow”. We follow that same designation to minimize confusion. When we want our athletes to perform the full versions of the lift in a conditioning session, we will note “squat cleans” or “squat snatch.”
As a general training rule, please let this article guide you: If you qualify for Regionals or as you approach a major competition that could include kettlebell swings, we would like to see you practicing overhead swings more often . . . and of course, hopefully by then you have the adequate mobility and motor control to perform them well.
If a conditioning workout calls for the movement “Shoulder to Overhead,” do I have to clean the weight first or can I take it from the rack?
Unless specified, the weight is always taken from the ground in a conditioning session or test. If a rack is permitted in a conditioning session, it will be noted.
Dumbbells to Ground, Kick Back, Push Up, Row Left, Row Right, Jump to Feet, Power Clean, Push Press
Your choice. The program will specify pronated, supinated or mixed grip if called for, otherwise choose the grip that permits you to move the largest load.
I want to start following CrossFit Miami Lakes Athlete, but it looks like you are in the middle of a training cycle; should I wait until the beginning of the next cycle?
Just jump in now. You may need to make some modifications to the percentages for a couple of weeks, but it will be better to get synced up on the annual plan than to play catch-up for the rest of the year.
Additional skill or conditioning outside of what is programmed is not required nor recommended for most athletes. There are some exceptions for athletes who have adequate strength, but who struggle with certain skill elements. The athlete must make sure that any additional work is skill-based and does not impede recovery between training sessions. Inability to maintain progress on strength progressions, failure to improve times on benchmark workouts and nagging injuries should all be considered indicators against supplemental work.
Can I split the training into different times of the day, or should I perform all parts in the same training session?
Yes, you can split the training into two sessions, such as performing skills and strength in the morning and conditioning in the afternoon. Use your best judgment and solid understanding of yourself as an athlete to best determine how you are going to split up the components of the training day.
Thursdays and Sundays are the designated recovery days; do I have to stick to those recovery days or can I choose my own?
It is recommended that you stick to the schedule because the training volume and priorities are planned around the posted schedule. However, if you feel sore or overtrained and fear that a training session will be counter-productive, you are encouraged to take a recovery day so that you may continue to progress in the program.
Active recovery can be more restorative for many athletes than a full rest day. Your active recovery methods should leave you feeling energized at the end of a session, not depleted. Let feel be your guide, but intensity should be very light and the activities should be designed simply to help circulate blood to repairing muscles. Active recovery days are also the optimal times to work on mobility, nutrition preparation and mental restoration.
If I miss a day/training session, should I make it up the next day before doing that day's training?
Playing catch up is not recommended. Generally speaking, it is best to jump back in with the current programming. You know your body well and feel confident in your ability to recover from the volume of multiple training sessions in a day, isolate a few components of the day that you missed and incorporate that into an additional session . . . but be very careful with these additions, more is not always better when it comes to training.
Every athlete will be completely different, but generally mid-morning and early afternoon are optimal times in which athletes feel awake, well fueled and eager to train. That said, the best time to train is any time that is most convenient and does not interfere with obligations to family, work, etc….
Every athlete deals with volume and central nervous system stimulation differently. If you are feeling lethargic or beat down by any of the training sessions, listen to your body and either take rest, or reduce the volume and/or intensity of the training sessions until you feel 100% again. You may also need to evaluate your sleep, nutrition and lifestyle habits as they play a critical role in recovery and an athlete’s ability to train effectively.
The programming on this website will be periodized for optimal performance in the CrossFit Games qualifying competitions – namely, the Open and Regionals. If those are your priorities, be cautious about straying from the programming for local competitions. If there are off-season competitions in which you are eager to participate, stick to the prescribed programming for Monday, Tuesday and Wednesday, perform a light aerobic restoration session on Thursday, then rest on Friday so you are fresh for competition on Saturday. Massage, ART and acupuncture should typically be done two days prior to competition, not the day before.
A lifting belt, when used properly, provides tactile feedback for athletes to brace against, resulting in stronger, more stable lifting positions. We encourage our athletes to warm-up without them, but to utilize belts when lifting loads that are a high percentage of their one-rep max.