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About

What Makes CrossFit Vanquish Different?

CrossFit Vanquish is dedicated to teaching CrossFit Methodology in the greater Brookfield area. By utilizing these techniques in our spacious 3500SF facility we create stronger, faster, and better athletes. Our clients are parents, coaches, athletes, fire fighters, teachers, teenagers, and grandparents!

This is not a community exclusively for “fit” people. You do not have to be “in shape” to begin training. All of our workouts are scalable and can be modified to your ability level. The only requirement we have for membership is the desire to continuously improve yourself, no matter your size, shape, or athletic experience!

At CFV we don’t care how you stack up against anyone else. If you are always striving to be the best version of you, it will show in your workouts, your physique, your attitude, and your lifestyle, which is ultimately what we are working to improve. Anyone with a healthy dislike for the status quo and an open mind is welcome!

We will show you how to move correctly, how to eat correctly, and how to get results. Our system works as long as you are willing to put in the effort, do the simple things right, and be accountable to yourself. The uncertainty of change can be intimidating, but trust us, this is a change worth making!

Meet Our Coaches

Frequently Asked Questions

What is CrossFit?

CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.

Today, CrossFit, the company, provides accredited training seminars throughout the world. We publish several websites providing extensive free content, including workouts, training and support for becoming fit, as well as a growing Journal of extended instruction. We have a worldwide network of more than 5,500 affiliated gyms and more than 35,000 accredited CrossFit Level 1 trainers. And, we have created the Sport of Fitness, known as the CrossFit Games, where we crown the Fittest Man and Woman on Earth.

In 2003, we started a “new” blog that would spur a revolution in the fitness industry. The contents were simple: the date, a picture, the Workout of the Day (WOD), and usually some provocative nugget of information. Check out our first full month of posts back in May 2003.

Anyone with an Internet connection and the willingness, curiosity and bravery to try it, could. From this simple blog and a single gym in Santa Cruz, Calif., there sprung an immense community of fitness enthusiasts who have learned the movements, tested the theory and accumulated a huge amount of data supporting Glassman’s equation:

CVFM @ HI + Communal Environment = Health

A regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness.

-Courtesy of CrossFit.com

Is it easy?

No. CrossFit and Olympic/Power Lifting are very simple, but training is hard, and that is what drives results.

What is GPP?

GPP stands for General Physical Preparedness and refers to your level of fitness. CrossFit Vanquish defines fitness as competence in all the general physical skills:

1. Cardiovascular/Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.

What is an Athlete?

According to Merriam Webster’s Collegiate Dictionary, an athlete is a “person who is trained or skilled in exercises, sports, or games requiring strength, agility, or stamina”.

The CrossFit definition of an athlete is a bit tighter. The CrossFit definition of an athlete is “a person who is trained or skilled in the 10 general physical skills: strength, speed, power, balance, accuracy, agility, coordination, flexibility, stamina, & cardiovascular endurance”. Our model holds “fitness”, “health”, and “athleticism” as strongly overlapping constructs. For most purposes, they can be seen as equivalents.

Can I achieve optimal health without being an "athlete"?

Nope. Athletes experience a protection from the ravages of aging and disease that non-athletes never find. For instance, 80-year-old athletes are stronger than non-athletes in their prime at 25 years old. If you think that strength isn’t important, consider that strength loss is what puts people in nursing homes. Athletes have greater bone density, stronger immune systems, less coronary heart disease, reduced cancer risk, fewer strokes, and less depression than non-athletes.

So, bottom line, become an athlete today!

Can I join if I have previous back or neck injuries?

Numerous clients have come through the doors with previous injuries or tweaks and found relief from the pain by strengthening the muscles around the problem area. All to often people neglect exercising their low back due to fear of injury. Because of this they end up deconditioned, weak, and more susceptible to injury in the future from minor mishaps. Taking part in our workouts will provide you a buffer so that you are less susceptible to these kinds of injuries. The movements and workouts are all completely scalable, allowing anyone to take part.

Can I get a good workout in under 30 minutes?

Yes, this is absolutely our strongest belief. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. Basically, it boils down to hard work. But the truth is, the longer the effort the lower the intensity. If you run 10 miles your intensity (power output) will be lower than if you run multiple 400 meter sprints. We go beyond 30 minutes on occasion, but the majority of our workouts are shorter in duration. If you have a shorter workout, you can work harder, which can lead to a better response, especially combined with the movements we do. No matter who you are or what workouts you do, without hard work you will not receive results, which is why we encourage you to work to the limits of your physiological and psychological tolerances.

Will I get big and bulky?

In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: pick up very heavy weight on a frequent basis. This is not something we do. Yes, we are very much concerned about your strength and we do lift heavy some days. But this is not our main focus. Two: eat an extremely high calorie diet. For most to gain productive muscle mass takes quite the effort in eating the right foods in a high amount. This is also something that we do not focus on. The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (muscle mass).

Do I have to get "in shape" before I start?

This is a common misconception. The most elite athlete can come into the gym and find a workout challenging. You will never be “fit” enough. That’s why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey, we are never really “there”.

Why is CrossFit so expensive?

Our rates are actually less expensive than most other group led workout programs in our area. The reality is, with the quality of instruction you get from our trainers, it is personal training at a fraction of the cost.

I heard you can get hurt doing CrossFit workouts, is this true?

You can injure yourself in any activity, but CrossFit is safer than many activities people perform every day. We like to work with people in 3 stages. First: Mechanics (learning how to do the movements with correct technique), Second: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique), Third: Intensity (the speed at which you do the movements). One does not come before the other. We always start with Mechanics.

Is High Intensity Interval Training really as hard as they say?

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