Time for a posture check! Take note of what your shoulders are doing right now. If you’re sitting up straight with your feet flat on the floor, good job! However, chances are, you’re probably hunched over your computer or smartphone. This is just one of the many reasons that Michael Rutherford created Boot Camp Fitness/CrossFit Kansas City in Prairie Village, KS, in 2001.
“We live in 2014, but our cells and hard-wiring haven’t changed since the Paleo era,” Rutherford says, “We’re designed to move a lot more than we do.”
Between all of the texting, typing and driving that dominates the schedules of many Americans, he says people today aren’t nearly as mobile and agile as they should be. With 51 classes a week and four full-time trainers, Rutherford’s fitness facility will definitely change that.
“We adapt to being in bad shape,” Rutherford says. “A lot of people tell me, ‘I didn’t know how sick I was until I got healthy and fit.’”
He says that anyone can get used to smelling like a skunk when the truth is that you still stink. Here are three more quotes from Rutherford (or ‘Coach Rut’) that will hopefully inspire you to get moving.
1.“You have to walk before you can run.”
If the photos of super fit folks on Rutherford’s website make you want to start running—in the opposite direction, he says to stay calm.
“The misnomer exists that you have to get in shape before you can work out here—that’s false,” Rutherford says. “This is a supportive environment. People started out just like you.”
He says that some members start the program when they’re in the 99th percentile of fitness, while others are in the first percentile. This is why every person kicks off his or her Boot Camp Fitness/CrossFit experience with a one-on-one trial workout and fitness test. A trainer will take your height, weight, BMI and even give you an option of taking a torso shot—yep, this is your “before” picture.
After you’ve been evaluated and a starting point has been established, you’ll begin with at least five private training sessions. Then you can continue to train privately or transition into Boot Camp or CrossFit classes. The biggest difference between the two?
“You work at your own pace in Boot Camp,” Rutherford says. “CrossFit is more competitive.”
2. “The bigger your base the higher your peak.”
One of Rutherford’s main goals with your Boot Camp or CrossFit workout is to focus on building up your pillar strength—which is located in the middle of your body. He says once you strengthen your base, it will improve your overall strength and health. One quick test you can do at home?
“Everyone should be able to do a low squat for 10 minutes without having a problem,” Rutherford says.
Of course, it always helps to get started young. That’s what the Young Athlete Sport Conditioning program is for. It’s designed to keep young athletes in shape year-round, from age 10 all the way up to the college level. But overall, Rutherford’s target audience is much broader.
“We welcome anyone looking for the ultimate experience in health and fitness,” he says. “We have three athletes in their 70s.”
3. “Quality before quantity.”
It’s not about how many reps you can do, it’s about how many reps you can do correctly, Rutherford says. He applies this ‘quality over quantity’ motto to his food intake as well. If you’re craving a new diet, you can opt-in for Boot Camp Fitness/CrossFit Kansas City’s meal plan.
“We’ll start you on a meat and vegetable diet and then add more from there,” Rutherford says. “When you improve your food quality you don’t have to worry as much about quantity.”
One thing is certain, Rutherford is hungry for results. He and his team have certain benchmarks they want you to reach and they won’t stop until you do.
“I’m obsessed with results,” Rutherford says. “I want everyone to be changed in some way by my fitness program.”
But you don’t have to take his word for it. Hear what members have to say and decide if Boot Camp/CrossFit Kansas City is the right move for you.