Do you allow drop-ins if I CrossFit at another affiliate?
Absolutely! We love the CrossFit community and want to meet other passionate CrossFitters. Simply buy a shirt, any other CrossFit Lincoln gear or pay our drop-in rate. Please send an email ahead of time to confirm open class space. Click Here for more details about our drop-in policy.

What’s the WOD?
WOD is “Workout of the Day.” Every day, we post the WOD along with a skill for the day that may include strength, skills, or other various movements. We recommend completing the WOD five to six days per week.

What if I can’t use the recommended weight?
Use a weight that’s manageable to you, or use a percentage of the weight prescribed. Assume the “generic” male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you’d pick a weight that’s approximately 55% of your bodyweight.

Is the WOD enough? Should I do more?
Part of the CrossFit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines. However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary “sport.” If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.

Will I/can I get big doing CrossFit?
If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach Glassman, here is the hierarchy of training for mass from greater to lesser efficacy:

1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids

The bodybuilding model is designed around, requires, steroids for significant hypertrophy. The neuroendocrine response of bodybuilding protocols is so blunted that without “exogenous hormonal therapy” little happens. The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is. Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don’t come close. Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

Where is CrossFit Lincoln located?
Our address is 720 Van Dorn, Suite A in Lincoln. Just north of Van Dorn on 7th Street next to Line-X.

What’s a Tabata?
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

How much weight for squats?
If not specified, squats are your body only (aka “air squats”); back squats and front squats use the weight indicated (or adjusted as necessary for completion of the WOD).

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