FAQ

Frequently Asked Questions:

Q. Do you have child care?

A.  We have a dedicated area for the kids from all ages to hang out.  It is more geared toward kids 8 years old and under.  The room has a big selection of toys and comfortable seating.  One of our CrossFit mothers pitches in to help keep an eye on the kids and be interactive with them. 

Q. Is there a minimum level of fitness required to start training?

A. No. Our workouts and exercises can be scaled to any level. We've had everyone from grandmothers and grandfathers to morbidly obese people, to kids to NCAA Athletes go through the program and they've all been fine. You will too.

Q. How do I start?

A. First click here to complete our Online Participation Waiver then.  Come on down for a FREE Intro week of classes at 10:30am and 6:30pm to get a taste of CrossFit workouts and see if CrossFit Luminis might be a good fit for you. Complete this form or call 360-584-8642 to set up the appointment

Q. The FREE Intro was great, how do I join as a member?

A. Contact Coach James to let him know you'll be in.  Register for your classes and pay for training by clicking here. 

Q. What should I expect my first couple of weeks?

A. Expect to be sore. Really sore. There is no way to get around it. This is normal, and proof that you are working hard breaking down muscle fibers during your workout. It is during your rest periods between classes that your muscles will build up even stronger. You can help speed the recovery process by drinking plenty of water, getting adequate sleep (7+hours a night), and possibly drinking coconut water, as a natural anti-inflammatory, and fish oil which has been shown to speed recovery. Whatever you do, don’t stop training just cause you are sore. It is good to come back and take the next workout light if you need to, main thing is to keep moving to flush the lactic acid out of the muscle, which is causing you to be ‘sore’. Keep your head up and know that with practice, consistency, and determination, you WILL reach your goals. If you believe you CAN, you WILL!

Q. Can I bring my kids to class?

A. YES! The owner of CrossFit Luminis has one child himself and knows how important it is to keep up your own training as an athlete while still living the reality of being a parent. We made sure the space could accommodate children safely.  In February 2013 we will begin offering CrossFit Kids classes for ages 6 to 12, and teens so please take a look at our schedule in 2013.

Q. Will CrossFit make me bulky?

A. In short, no. Read this helpful article

Q. I’m visiting Olympia / Tumwater area but I’ve been CrossFitting for so long that I kip in my sleep. Can I please come to a group class?

A. We welcome CrossFitters from all over the world. Please bring us a shirt from your box (XL prefered). No shirt to donate? Come on by anyway and join us! $20 drop in suggested, or buy a shirt from our box. If you are in town for a while and want to get in more than one WOD while you are here, please contact Coach James for options

Q. I just moved to Olympia, but I’ve been CrossFitting so long that I named my kids Fran and Helen. Can I please come to a group class?

A. You still need to hit up our free intro class or call to set up a private intro so we can get to know you better and get a feel for the type of membership option that works best for you.

Q. What's it gonna cost me?

A. CrossFit is free, and a WOD (Workout Of the Day) is posted on  the CrossFit.com Main Site. So why pay for it? Our members come because CrossFit works and it’s a blast. They come because CrossFit Luminis members receive hands on instruction and coaching from certified CrossFit trainers in every class. Even the most elite athletes have room for constant improvement in all of the CrossFit exercises, from the basic squat to the complex Olympic lifts – so our trainers will always be there to keep you in top form. Our members also come because CrossFit is more fun and more intense with groups and fun coaches.

Q. Do you do private sessions?

A. Absolutely. Press Contact Us for more info or to set something up.

Q: Do you offer an "On-Ramp" program?

A: We offer an introductory program called CrossFit Basics which is desgined to ease you into the intense workouts.  This is included with your membership and there no need to pay extra.  

Q. Do you take credit cards?

A. Yup! We take all of the following: cash, debit, VISA and Mastercard.

Q. How much is a membership?

A. CrossFit’s value cannot be determined simply by looking at the price. Come in for a FREE intro, and leave will all the information you’ll need to make the right decision for your health and fitness!

Q. Can I just come and work out on my own?

A. Yes, but only if you are a current member, and only during open gyms times which is currently on Friday evenings. 


Q. Is this right for me?

Compliments of CrossFit Ready:

"One of the primary goals I had in mind when I thought of opening my own CrossFit affiliate was to change the perception that only athletic people in reasonably good shape can do it. After all, CrossFit touts that it’s scale-able and modifiable so anyone can do it, right? Well unfortunately, that is not the perception and, in a lot of cases, not how most affiliates operate.

OK, so maybe most affiliates will, and do, scale and modify for people. The problem is they (and CrossFit in general) come across very hard-core and elite and have a tendency to intimidate the average person. This is unfortunate because CrossFit really is for the average person, after all, the world is filled with them right? That’s what makes them the average. And aren’t we here to help people? Then why are we scaring away the ones that need help the most?

CrossFit is growing in numbers and in popularity at an explosive rate. There is more and more TV exposure and it’s gotten to the point where nearly anyone you talk to has heard of it. When I started 6 years ago no one had. The problem is in how the exposure is perceived. This has a lot to do with the exposure itself:

The CrossFit Games- ESPN has been airing the games live on the internet and also playing the taped version of them on TV throughout the year. I love this. Most people I talk to love it too. These competitors are the most awesome examples of the combination of strength, speed, agility and stamina that you may ever see. Lifting weight and moving through workouts that seem impossible.

Unfortunately, the “average person” thinks they are going to have to perform like that at a CrossFit gym in order to fit in. Not true. Even though we may tell them it’s not that intense, they’re thinking “even if it’s half that hard, it will probably kill me”.

Word of Mouth- This is the best way to get someone to try anything new. The problem is that when we first start CrossFitting we usually sound like brainwashed maniacs and our friends just wish we would talk about anything else but CrossFit. Don’t give up on them.

The Biggest Loser- Recently, some of the top CrossFit athelete/celebrities appeared on the Biggest Loser, prime time on NBC, as guests. They did wod demos and then helped coach the overweight contestants through some very modified versions of what we do. They were using the same equipment we use; Rogue Pull-up structure and bumper-plates, boxes, etc.

It turns out that Bob Harper, the main trainer on the show, is now a CrossFit junkie. Driving his friends crazy trying to convert them to our ways http://myathleticlife.com/2012/01/crossfit-biggest-loser-biggest-winner-2012/ I’m sure he’s having much success too. Word is he plans to use Crossfit on the show a lot in the coming episodes.

Then, last years winner of the show, John Rhode, started CrossFitting and is now getting his Level 1 certification and is planning on opening his own affiliate. http://journal.crossfit.com/2012/03/johnrhodeinterview.tpl

There’s also another great story about Courtney Rainville. She was a contestant on the show and went to CrossFit, at 270lbs,after being cut in week 5. http://journal.crossfit.com/2012/07/courtneyrainville.tpl She’s now one of her Boxes top lady athletes and quite often has the top time of the day.

What does this mean? It means anyone can do this and benefit from it greatly. We just need to do a better job getting the word out. CrossFit is booming. It’s going mainstream. Your friends (the ones that say they are too un-fit for this and the ones that think you are crazy) are going to try this eventually. Maybe you need to be the one to give them the push.

One of the primary goals I had in mind when I thought of opening my own CrossFit affiliate was to change the perception that only athletic people in reasonably good shape can do it.  After all, CrossFit touts that it’s scale-able and modifiable so anyone can do it, right?  Well unfortunately, that is not the perception and, in a lot of cases, not how most affiliates operate.

 

 

OK, so maybe most affiliates will, and do, scale and modify for people.  The problem is they (and CrossFit in general) come across very hard-core and elite and have a tendency to intimidate the average person.  This is unfortunate because CrossFit really is for the average person, after all, the world is filled with them right?  That’s what makes them the average.  And aren’t we here to help people?  Then why are we scaring away the ones that need help the most?

CrossFit is growing in numbers and in popularity at an explosive rate.  There is more and more TV exposure and it’s gotten to the point where nearly anyone you talk to has heard of it.  When I started 6 years ago no one had.  The problem is in how the exposure is perceived.  This has a lot to do with the exposure itself:

The CrossFit Games-  ESPN has been airing the games live on the internet and also playing the taped version of them on TV throughout the year.  I love this.  Most people I talk to love it too.  These competitors are the most awesome examples of the combination of strength, speed, agility and stamina that you may ever see.  Lifting weight and moving through workouts that seem impossible.

Unfortunately, the “average person” thinks they are going to have to perform like that at a CrossFit gym in order to fit in.  Not true.  Even though we may tell them it’s not that intense, they’re thinking “even if it’s half that hard, it will probably kill me”.

Word of Mouth-  This is the best way to get someone to try anything new.  The problem is that when we first start CrossFitting we usually sound like brainwashed maniacs and our friends just wish we would talk about anything else but CrossFit.  Don’t give up on them.

The Biggest Loser-  Recently, some of the top CrossFit athelete/celebrities appeared on the Biggest Loser, prime time on NBC, as guests.  They did wod demos and then helped coach the overweight contestants through some very modified versions of what we do.  They were using the same equipment we use; Rogue Pull-up structure and bumper-plates, boxes, etc.

It turns out that Bob Harper, the main trainer on the show, is now a CrossFit junkie.  Driving his friends crazy trying to convert them to our ways http://myathleticlife.com/2012/01/crossfit-biggest-loser-biggest-winner-2012/ I’m sure he’s having much success too.  Word is he plans to use Crossfit on the show a lot in the coming episodes.

Then, last years winner of the show,  John Rhode, started CrossFitting and is now getting his Level 1 certification and is planning on opening his own affiliate.  http://journal.crossfit.com/2012/03/johnrhodeinterview.tpl

There’s also another great story about Courtney Rainville.  She was a contestant on the show and went to CrossFit, at 270lbs,after being cut in week 5.  http://journal.crossfit.com/2012/07/courtneyrainville.tpl  She’s now one of her Boxes top lady athletes and quite often has the top time of the day.

What does this mean?  It means anyone can do this and benefit from it greatly.  We just need to do a better job getting the word out.  CrossFit is booming.  It’s going mainstream.  Your friends (the ones that say they are too un-fit for this and the ones that think you are crazy) are going to try this eventually.  Maybe you need to be the one to give them the push.