What are the 10 Components of Fitness?
Also known as CrossFit’s First Fitness Standard, these are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A program develops fitness to the extent that it improves each of these ten skills.

Improvements in endurance, stamina, strength, and flexibility come about through training; that is activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice; that refers to activity that improves performance through changes in the nervous system.

For a list of the ten general physical skills and their definitions, click here.

What happens if it rains?
Team Survival is fortunate enough to have several locations which are generally available when it rains. If they are not available, the class is cancelled for that session. Class cancellations are posted no later than one hour before class starts on our blog. If applicable, you may make up that session at another day or time.

What can I expect a day of CrossFit to be like?
That’s the beauty of this. Everyday is different. You might be doing max reps of pushups and squats one day and doing trail running sprints the next.  You might do a relay race with your teammates one day, max deadlifts another day and *tabata box jumps the next.  (*Tabatas are short intervals where you do 20 seconds of work followed by 10 seconds of rest for a total of 4 minutes.)

What kinds of people will I be training with?
You’ll be training with moms, firefighters, lawyers, construction workers, waitresses, serious athletes and bus drivers. In short, people from all walks of life will be your teammates. Many will become your lifelong friends.

How long before I notice results? 
You’ll notice results within a few weeks, and by the end of the first six weeks those results will be even more marked. After that, with proper nutrition, training and rest, your results will continue to improve on a week by week basis.

I’m not in great shape at all, and your workouts sound very intense, will I still be able to do this? 
Absolutely. ALL of our workouts are scaleable to any fitness level. If you’re doing the best you can and you’re really trying to improve, that is good enough for us.  Despite your fitness level, you can get stronger, but you can only start from where you are. We take into account your physical abilities (or lack thereof) as well as your mental strength and scale your workouts accordingly.

Is this fun? I don’t like being yelled at.
Working out with a great group of people who cheer you on is amazingly fun, and we do not yell at our clients! We educate, instruct, correct form, coach and encourage you to reach for higher goals. We don’t believe in demoralizing people. That said, we also don’t agree that you “can’t”. We will definitely help you to realize that.

Where do you go on Tuesdays?
We are generally at Burbank High School track at the 5:30 am and 6:30 pm classes during the Fall and Winter months, as it is dark during those times. However, that still means the workouts are quite varied. We’ve run 10 X 100m sprints and a 10K—depending upon the day. For the other classes, and during the Spring and Summer months, we do everything from run sprints at Hansen Dam to hill work at La Tuna Canyon to trail running at Haines Canyon.

I need to lose weight, can you help?
Yes. Nutrition is greatly emphasized at Team Survival. We sit down with every client to ensure they fully understand the CrossFit recognized nutritional resources of Dr. Barry Sears’, The Zone and Dr. Loren Cordain’s, The Paleo Diet.  We go over a plan that is specific to you, and we hold you accountable to achieving results. Additionally, we measure body fat and weigh regularly to ensure you are reaching your weight loss goals. It is expected that you will decrease your body fat. Indeed, penalties accrue when you cheat on yourself by disregarding your nutrition plan’s guidelines.