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About

What Do We Do At CFBB?

Essentially, what is CrossFit? By definition, CrossFit is an athletic regiment of constantly varied, functional movements performed at high intensity. So what does that mean for you, our athlete? It means you will be performing a variety of movements like squatting, running, jumping, climbing, lifting and throwing, with a variety of different equipment – pull up bars, kettle bells, medicine balls, ropes, and barbells, etc. in a high intensity workout. It combines elements of weight lighting, gymnastics, and metabolic condition. Every workout is scaled appropriately to each athlete’s ability regardless of your age or fitness level.

Our Community

We have a family like, friendly, diverse community at CROSSFIT BARBENDING, with members of all ages, abilities and backgrounds. We will work hard together, motivating each other to push harder everyday to break down personal barriers and set new records. There little to no room for big egos or bad attitudes. In fact, we ask that you check them at the door and walk in to your happy hour to escape the stresses of life , feel young, have FUN set goals and work towards becoming a better YOU.

Whether you are looking to lose weight, switch up your exercise regimen, training for a sport or event, or just trying CrossFit for the first time; you’ll find the universal scalability of our programming will produce results for members at all levels.

Our Coaches

Nutrition

The CrossFit dietary prescription is as follows:

  • Protein should be lean and varied and account for about 30% of your total caloric load.
  • Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
  • Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
  • Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition

Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?

The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity

Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

Courtesy of CrossFit.com

Box Rules

1. Arrive on time

Classes only run an hour. Typically we go through a warm-up, possible strength session, we demo movements and there’s always the WOD. It’s a lot to pack into 60 minutes and if you’re late, you affect everyone else in the class.

2. Demand more of yourself

Self explanatory. Unless you push outside of your comfort zone you won’t see results.

3. Respect the coaches and each other

Please allow the coaches to do their jobs. You may have your Level 1 or already be familiar with a movement, but not everyone does. Everyone will benefit and classes won’t be disrupted.

4. Grunting, crying, sweating, puking allowed…quitting is not

These workouts are tough and will test you mentally and physically. Do what you have to do to get through them, but don’t ever give up. It will be worth it!

5. Clean up your mess and respect the equipment

We’ve spent a lot of money on providing quality equipment. Please keep this in mind when you’re dropping barbells from overhead. Everyone likes sweat angels on IG, but no one likes cleaning someone else’s up. If you sweat and bled all over the place, please clean your mess.

6. No cell phones while training

We have you for one hour. Your friends and family should know where you are from your Facebook check in. Unless it’s an emergency, leave the cell phone in the lobby.

7. Keep chalk in the bucket

You’ve all seen the video from CrossFit HQ. You don’t need that much chalk. Unless you’re Lindita.

8. Train…do not work out

Whether you’re looking to lose weight, get ready for a sport, or just get better at life, there should be a method to your madness. Have a goal, then crush it!

9. Encourage, motivate and inspire

We all know how important the community aspect of CF is and here at CFBB it’s no different. We’re all family and we all need to push each other.

10. Log your WOD

How do you know you’re improving if you’re not logging your WOD? We provide our athletes with access to Wodify and we expect you to use it. Log your WOD on your way out!

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