THANKS FOR BEING A PART OF THE CROSSFIT PETRAM COMMUNITY!

We are super excited that you are here. We created this page to help answer some of the commonly asked questions that members have during their fitness journey with us! There is a ton of information here, but there is no reason to get overwhelmed… the Petram staff (and your fellow athletes) are always here to help!

We want you to know that we are always available to help! Please reach out with any questions or concerns! The best way to get in touch is via text, you can text us anytime at +1 (877)394-1796.

Primary Athlete Point of Contact:

Coach Brett - Brett@crossfitpetram.com

Head Coach:

Marshall - marshall@crossfitpetram.com

Owners:

Chris - chris@crossfitpetram.com

John - john@crossfitpetram.com

Our goal is to give you the best hour of your day.

House Rules Poster.png — Help us build a thriving fitness community!

Keep these house rules in mind.
To further elaborate on rule #6:
Do not drop barbells when the weight of the bar (35 or 45) weighs more than the plates (10#)… so if you have a 45# bar with one 10# plate on each side you should not drop the barbell, as it will damage the plates.
Never drop an empty barbell or a barbell with metal plates.
When taking plates off your barbell, please just lay the barbell on the ground… don’t let it slam to the ground.
Don’t throw or drop DB’s, just place / guide them to the ground (we get it, you may be tired).

Fire Burpees.png — When you hear the siren in class…

Everyone does 5 burpees to honor the first responders heading out! Speaking of first responders, we host a free community workout every Saturday at 9:15 AM. It’s called “THE WEEKLY FIGHT” and you can find it in the Wodify app. Free for Veterans, first responders, law enforcement and their families in conjunction with The Weekly Fight which is a local non-profit with the mission of turning post traumatic stress into post traumatic growth!

Fitness

Friends

Fun

You probably know someone who would benefit from joining you at CrossFit Petram. Encouraging them to join this supportive community can help them start their fitness journey and reach their goals with you!

REFER A FRIEND

When you refer a friend you earn $ off your next month’s membership PLUS your friend gets a discount to get started!

USING THE WODIFY APP

SIGNING UP FOR CLASS

Reservations Required: Athletes are required to reserve their place in class in Wodify - no exceptions. Reservations open in Wodify 25 hours before class. Athletes without a reservation will be asked to reserve a later time. You can find help on Wodify’s website HERE.

Automatic Waitlists: If the class fills, waitlists will be created on a first-come-first-served basis. When a spot in class opens, the waitlist will automatically fill the spot with the next athlete and send an email. A majority of the time spots open up and waitlisted members can get into class!

Sign In: Once you have a spot and know you are attending, please ensure you click “Sign-In” in the Wodify App to get credit for attending class! This also will allow you to then enter a score/time/weight if you wish (see below).

Cancelling: We know plans can change, it’s no sweat please just make sure you cancel your reservation as soon as you can… if a class is full someone will be able to take your spot! Please do your best to not cancel at the last minute, if this happens it may mean that those on the Waitlist do not have enough time to make it in and there is an empty spot in class :(

Enter Scores: Once you are signed in to a class you can then enter results if you choose. Entering and tracking scores/weights is a personal decision, some of our athletes are really focused on tracking numbers and some of our athletes just want to get a great workout in! Our coaches will highlight benchmark workouts and workouts that you can expect to see again down the road. These benchmarks are a great way to compare and track your fitness journey! Weightlifting days are also a great time to add results, as Wodify can track all of your lifting numbers.

Use Wodify CLIENT: Download the “Wodify Client” app, there are a few older versions still live but it is best to use the Wodify Client app! When you sign up with CrossFit Petram you should have received a “Welcome Email” that includes a link to download the app, however it is below just in case you need it!

Wodify Client in the Apple App Store:

https://apps.apple.com/us/app/wodify-client/id1563729830

Download

JOIN OUR PRIVATE FB GROUP

Community is a huge part of what makes CrossFit Petram so special, join our private member’s group on Facebook and join in on the fun!

Member's Group

Movement Library

Looking at the workout and wondering what the heck a “Sumo DL High Pull” is?

We have you covered thanks to the NCFIT Collective you’ve got access to an entire library of movements you may see in our warm-ups and workouts!

MOVEMENT LIBRARY

Crossfit Lingo

WOD: Workout of the day

AMRAP: “As Many Reps/Rounds as Possible” in a given time period. AMRAP workouts challenge athletes to complete as many rounds of a series of movements in the allotted time. Just be careful not to lose count…

EMOM: Every Minute on the Minute

Tabata: A workout of 8 intervals alternating 20 seconds of max rep work with 10 seconds of rest. Total is 4 minutes per exercise.

Rx (or “as Rx’d”): As prescribed; as written. WOD done without any adjustments. No scales or modifications made to the movements in the workout.

Petram Running Routes

Please know that a Coach will explain the route every single class, there is no need to stress over where you will be running in a specific workout. That being said our members have commonly asked for info on our 4 primary running distance which are all below.

The 100,200 and 400 are all out the front door of the gym and to the left… run to you hit the milestone and then run back to the gym. The 800 is out the door and to the right.

NUTRITION

“Nutrition is the foundation of the pyramid. The quality and constituent elements of an athlete’s diet influence metabolism and therefore the molecular foundations of muscle, bone, and the nervous system. For this reason, any training system that does not consider and duly correct an athlete’s diet will be suboptimal. Long-term training depends upon a solid base of nutritional support.”

Source: CF HQ, read: https://www.crossfit.com/essentials/theoretical-hierarchy-of-development

In the 2002 publication “What Is Fitness?” CrossFit suggested a theoretical hierarchy for the development of an athlete. This hierarchy starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally, sport. Our pro… — In the 2002 publication **“What Is Fitness?”** CrossFit suggested a theoretical hierarchy for the development of an athlete. This hierarchy starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally, sport. Our progression largely reflects foundational dependence, skill, and, to some degree, a general theory of development.

Eat Whole Foods

This is simple (but not easy). Eat meat and vegetables, nuts and seeds, some fruit, little starch, and little to no sugar. Avoid processed foods like the plague. If it has a shelf-life past two weeks there is probably a healthier whole food alternative. Embrace preparing whole foods. Cooking is a skill that needs to be developed just as much as anything we might do in the gym. Shop the perimeter of the grocery store and try new foods.

If you need help with nutrition our coaches are always here to offer guidance, and additional nutritional services are available.

Eat the Right Quantities

Keep intake to levels that will support exercise but not body fat. If you are already eating whole foods this should be easier to do. Whole foods have lots of fiber and protein which will signal satiety to your body. Eating the right amount is a skill that should be trained.

Drink Water

Avoid sugary drinks, even fruit juices. You will be surprised how much weight you can lose by just changing from soda to water. Dehydration also leads to injury, bad moods, and poor performances.

Enjoy Life

Don’t let healthy eating stop you from living. Go out with friends, drink a beer, and have some fun. Friends should respect and encourage your healthy choices, and engaging in a less than healthy meal once a week won’t derail you. Just make sure this is the exception and not the rule.

Focus on Habits, not Diets

At CrossFit Petram we are long-term focused. Conventional diets are a short-term fix to a bigger problem. If you don’t know how to cook, read food labels, or understand basic nutrition concepts then a diet won’t help you. Focus on developing skills and habits.

Interested in working with a Coach for more detailed nutrition help? Chat with Coach Brian, Coach Victoria or Coach Gayle!

A Membership to

Petram is POWERFUL

Take advantage of everything that we have to offer: a robust class schedule, open gym times, amazing facility (YES WE HAVE A/C) with showers, sauna and a new cold plunge… not to mention the best coaching and community around!

RECOVERY

Sleep 8 to 9 hours every night. If you work 8 hours a day, and hit a hard workout, you need to complement it with a full night’s rest. Remember, workouts and calories don’t dictate what our bodies look like, hormones do. Stressful events stimulate hormones that tear down the body while sleep and proper nutrition stimulate hormones that repair and build up the body. These two need to be balanced.

learn How To Do Basic Maintenance

Just like you should know how to change a flat tire, you should also know how to mobilize your body. A lot of us spend at least 5 hours a day seated, which wreaks havoc on your soft tissue and muscles. Stretching techniques, soft tissue manipulation, and proper movement will keep you out of the doctor’s office and off the therapist’s table.

MINDFULNESS

Our days are filled with stress. The best way to help combat excessive psychological stress is by practicing mindfulness. This might sound a bit out there but there are bookshelves full of scientific literature backing up this idea. Professional athletes and entrepreneurs use mindfulness to stay sharp and focused. There are many ways to practice mindfulness. You can journal, meditate, attend a faith service, or even take a walk. When you bring these habits into your routine you will notice a huge difference in your mood and mental resilience.

Listen To Your Body

To reiterate: We are in this for the long haul. While professional athletes might make calculated risks to perform better, you should not. There is no money handed out at the end of our workouts, and certainly no glory in getting injured. Leave your ego at the door, and don’t let little problems become big problems. You only get one body, treat it well. Don't feel overwhelmed by this list. It's a lot. You don't need to do everything at once, just focus on the first step which is to make it to your first workout.

Use the link below to get first month free and a free Whoop strap:

join.whoop.com/petram

WHAT IS WHOOP?

WHOOP transforms how individuals understand their bodies. WHOOP is the only 24/7 wearable technology that measures the everyday stressors both inside and outside of work and training. WHOOP measures physiological data related to Recovery (readiness to perform), Strain (internal load from external stress), and Sleep (quality, duration, consistency). WHOOP uses these three key metrics to call out areas for improvements and reinforce positive habits.

Measure Recovery

WHOOP Recovery gives you insights into your body’s mental and physical readiness, helping you to unlock and sustain peak performance no matter what challenges you face throughout the day.

Quantify Strain/Stress

WHOOP quantifies how hard your mind and body are working each day, allowing you to better understand and manage different stressors throughout the day.

Monitor Sleep

WHOOP recommends the ideal amount of sleep you need each night to recover and improve performance the next day. Additionally, WHOOP provides detailed sleep analysis like sleep staging, disturbances, efficiency, and consistency, and more.