What is a WOD?

WOD stands for the ”Workout Of the Day.” The CrossFit I-5 staff will post a workout for each day. We program your workouts to be 5 days on and two off. Your off days are designed to be an active rest day.
If you need explanation on doing the WODs, check the CrossFit I-5 YouTube Channel for instructional videos or post your questions to the comments.  Someone from our staff will be happy to answer any questions

I’ve never worked out like this before, will I be lost?

Our classes are separated based upon your skill level. The movements we teach are all functional movements that can be scaled depending upon your skill and fitness level.

Some of the movements can be complex, but like anything new, will take time to master. We will start you working with the basics, learning the proper form, slowly ramping up the intensity as your body adjusts to these new movements and methods of weight training. You will be surprised how fast you go from doing modified variations of the exercises to fully prescribed. It’s an exciting goal and accomplishment, as any CrossFitter will attest to!

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.

Do I workout on my own or do I have a trainer?

CrossFit I-5 is all about group classes. That’s where the fun, competitiveness, and camaraderie come from. Each group class is led by a trained and certified Coach. A typical class will consist of a warm-up, a skill session, explanation of the WOD (Workout of the Day), examples and instruction of the movements, and then the actual workout. We do offer Personal Training, if you wish to have 1-on-1 training . Please contact us directly for personal training / coaching packages.

Do I need to be in shape before I come to CrossFit I-5?

We hear this used more as an excuse to get out of coming to CrossFit I-5 more than anything else. If you can walk and move, you are ready to come to CrossFit I-5. We will scale, tailor and adjust each and every classs session to match your current fitness and skill level. We want this to be a life-long endeavor for you and will strive to make this fun, achievable, and safe.

Is this for me?

Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and accuracy are each important to the world’s best athletes and to our
grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly and kids. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential, yet rarely taught to any but the most advanced of athletes. Through painstakingly thorough coaching and incremental load assignment, CrossFit I-5 has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements, weight training and cardio endurance typically utilized by professional coaches in elite and exclusive environments.

Just what is a “core strength and conditioning” program?

CrossFit is a core strength and conditioning program in two distinct senses. First, we are a core strength and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs. This is the same sense in which the university courses required of a particular major are called the “core curriculum”. This is the stuff that everyone needs. Second, we are a core strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve met with that capacity was a great athlete. Running, jumping, punching and throwing all originate at the core. At CrossFit I-5 we endeavor to develop our students from the inside out, from core to extremity, which is, by the way, how good functional movements recruit muscle, from the core to the extremities.

What if I don’t want to be an athlete; I just want to be healthy?

You’re in luck. We hear this often, but the truth is that fitness, wellness, and pathology (sickness) are measures of the same entity, your health. There are a multitude of measurable parameters that can be ordered from sick (pathological) to well (normal) to fit (better than normal). These include but are not limited to blood pressure, cholesterol, heart rate, body fat, muscle mass, flexibility, and strength. It seems as though all of the body functions that can go awry have states that are pathological, normal, and exceptional and that elite athletes typically show these parameters in the exceptional range. The CrossFit view is that fitness and health is the same thing. It is also interesting to notice that the health professional maintains your health with drugs and surgery, each with potentially undesirable side effect whereas the CrossFit Coach typically achieves a superior result always with “side benefit” vs. side effect.

How many times a week do I need to come?

Any CrossFit training is better than no CrossFit training. We want you to get in here and get moving. Any combination of regular attendance combined with outside activities such as hiking, swimming, biking or running around with your kids will do the trick. Train CrossFit style 3-4 times a week for optimum results. Our workouts are short, but tough. But you’ll want more. After a month, you’ll find yourself checking our website on a daily basis, and joke about ‘drinking the Kool-Aid.’ After three months, you’ll start breaking your own personal bests and bringing in your friends. Now, there’s no denying that for most people, once they’ve been immersed in the CrossFit training program, they can’t ever go back to average. There’s joy in sweat. There’s family in common discomfort. There’s a chemical addiction that comes from challenging yourself this way. There’s pleasure in learning new stuff and getting better every single time.

Is the WOD enough?

Part of the CrossFittraining philosophy includes pursuing/learning another sport or activity, and many people that follow the CrossFit  training program 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 get big doing CrossFit?

If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean body mass, lose fat, and yes, you can build muscle mass with the CrossFit protocol.

Can I do this from home?u can do this from home…

If you want to try our workouts on for yourself, you can start immediately. Go back to our home page and check out our daily Workouts. These will give you a good example of the style of our training and classes. However, be forewarned, these workouts were designed for elite athletes and are very difficult – we have a few suggestions for getting started.

1. Learn the movements– many of the exercises that CrossFit I-5 includes in their workouts will be different from any you have done in the past. When you are learning a new movement, go light, reduce the repetitions and emphasize good form. Overdoing it in a new exercise is an easy way to get hurt. Visit the CrossFit I-5 Youtube Channel to preview some instructional videos for questions.

2. Start easy! Get through the workout. Modify it any way you need to – split up a high repetition set into many low rep sets, reduce the weights, reduce the volume or distances.

3. Make the WOD a habit. Three days on, one day off; or Five days on, two off. Consistency is the key, not so much intensity at first. Be consistent.

4. After the first month, start increasing the intensity of your workout. Many people ask the question, “Is the Workout of the Day really all I need to do?” The answer is emphatically “YES” – that is, when you are able to complete it going as hard and fast as possible. Your goal is to attack every workout and tear it to shreds. It should CRUSH you!

This high intensity is part of the design of CrossFit and is required to get the full benefits. At these high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This is the “secret” behind the ability of the Workout of the Day, in very often 20 minutes or less, to enable you to develop world-class fitness!

If you run in to difficulties on your own, want to get personal or group instruction, or want to simply learn more, we suggest you follow the instructions under How do I get started?

Portions of content provided courtesy of CrossFit Inc, CrossFit Scottsdale and CrossFit LA.


January 5th, 2015, 12 Week Challenge: Ready to start the New Year with a new focus on Nutrition & Fitness? Join the CFI5 12 Wk. Challenge. The Challenge starts Monday, January 5th, 2015. It takes 4 weeks for you to notice changes, 8 weeks for your friends and family to notice and 12 weeks for the world to notice. Give us 12 weeks and we'll give you a Brand New YOU!!! See Coach Tai for further details on the challenge and the fitness and nutrition plan that it includes.

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