In late July, Kurt Shuman of Plainsboro opened up a fitness center in an old warehouse on Alexander Road in West Windsor.
But CrossFit Ex Novo is no ordinary gym. For one, the only cardio machines present are six Concept 2 rowers. And among familiar gym equipment like dumbbells, foam rollers, and medicine balls, there’s a sledgehammer.
“The dictionary definition of CrossFit is constantly varied, functional movements done at a high intensity,” said Shuman. For example, some workouts include slamming a sledgehammer against a monster truck tire. “For people like me, who get easily bored at the gym, CrossFit is great.”
Shuman explained: “We compress the time frame of workouts to average around 10 minutes. Most workouts are less than 20 minutes, but you’re working harder than if you spent two hours at the gym because it’s at a very high intensity. Workouts are constantly varied. ‘Routine’ is a dirty word in CrossFit. It leads to stasis of the body. All our movements work big muscle groups and focus on overall fitness that you use everyday, like putting luggage in an overhead compartment or picking something up from the floor.”
Beyond the rowers and sledgehammers, the equipment at CrossFit Ex Novo includes a rig for pullups, ring work, and squats; a selection of barbells and bumper plates, kettlebells, benches, jump ropes, plyometric boxes (for jumping exercises, among others), and climbing ropes.
A typical class will include a warm up, some strength or skill work, and a workout of the day, or WOD. Computers near the workout space allow members to record each day’s workout and track their progress.
Classes are offered Mondays through Saturdays, though the current schedule may be adjusted to suit members’ needs. “A lot of what’s going to drive things is what our members want. It’ll be a bit of a balancing act to find the best compromise for everyone, but that’s what I’m looking to do,” Shuman said.
Shuman grew up outside the Washington D.C. area with his parents and an older brother. His dad, now a professor at West Chester University, worked at Hewlett Packard, while his mom, an avid runner, worked in public relations. He played varsity soccer and volleyball in high school and was a member of the rugby team at Penn State. From 1996 to 2002, he played for the men’s U.S. national rugby team. Shuman moved to Brooklyn, New York, in 2002 to pursue a career in finance.
“I was an investment banker for 12 years. When I was working, I tried to find that outlet; I ran marathons, triathlons. I was into mountain climbing. I climbed seven or eight major peaks before I got married. Then, when I had my daughter, I realized I was getting to that level of climbing where the risks were getting too big. I had a family to think about.”
In 2008 Shuman’s older brother, an F-18 fighter pilot in the Navy, introduced him to CrossFit. “Six years ago CrossFit was a fringe movement, popular mostly in the military and emergency first responder community. I gave it a try and fell in love with it,” said Shuman. “When I was running, I had lower back problems. I couldn’t stand for more than five minutes without pain. Training for marathons killed my knees. Honestly, I haven’t felt better than I do right now [after starting CrossFit].”
Despite his initial interest, Shuman recalled struggling to fit in workouts with his full-time job. “Given my demanding work schedule, it was hard to get to a CrossFit box. Before, I would just look at the workouts online [on www.CrossFit.com] and do them at my gym to the best of my ability with the equipment available.”
In 2010 his former CrossFit coach opened a box in Brooklyn, right near his residence. “I had been going there four to five times a week until recently, when I decided to start my own place — to do what I really loved and was passionate about,” said Shuman. Currently, Shuman and his wife, along with their 16-month-old daughter, are in the process of moving out of Brooklyn and settling in Plainsboro.
Shuman chose to open Ex Novo in the West Windsor area because of the gap in the market, the reputable school district, and the favorable demographic. “I really like the community and think that it’s a great place to raise a family,” Shuman said. He also wanted to live closer to his family in the Philadelphia and Washington, D.C., area.
Though the price of CrossFit is roughly twice the cost of a regular gym membership, Shuman said the CrossFit experience is more comparable to having a personal trainer. “The only attention you get [at the gym] is the person behind the desk when they swipe you in. At CrossFit, each member gets actual coaching and instruction at every class. A coach programs your workout and specifically modifies it to your ability.” Considering this, he said, “the price of CrossFit begins to make more sense.”
“My favorite WOD [workout of the day] is ‘Murph.’ Most do it on Memorial Day,” he said. The workout is named after Michael Murphy, a Navy lieutenant who won a congressional medal of honor after sacrificing his life during a mission in Afghanistan. Murphy also attended college with Shuman. “I met him at Penn State. He played ice hockey, and my roommate was the goalie on the team. Mike was a great guy,” Shuman said.
Murph is one of CrossFit’s “hero” WODs, named for military officers, policemen, and firefighters killed in the line of duty. For Murph athletes run one mile, then complete 100 pullups, 200 pushups, and 300 air squats before running another mile — wearing body armor or a 20-pound weighted vest if available.
Though CrossFit has been most popular among those already in good shape looking for an edge in combat, better performance in athletics, or simply a new challenge, Shuman noted that the sport is becoming more mainstream, suitable for everyone.
“CrossFit is meant to get you ready for life — whether that means playing a sport, picking up your grandkids, or running around for 10 minutes with your son, instead of being shot after 30 seconds. CrossFit is for everybody. Everybody needs to be able to get out of a chair, put their luggage in an overhead compartment, bend down and lift something up. It’s all about functional movement.”
There are other CrossFit facilities in the area, including CrossFit Nassau in Princeton, CrossFit Hamilton in Windsor, CrossFit Mercer and CrossFit Jungle Gym in Hamilton, and Transform CrossFit and Pennington CrossFit in Pennington. “[Ex Novo] is unique in a number of ways. There is a lounge arrangement in the lobby to help foster the community aspect of CrossFit,” Shuman said.
“CrossFit is big on community. There’s a class structure, so you work out with a group of people, capped at 15 or 16 per instructor. There are specific class times and you have to pre-register, so you end up working out with the same people. You get to know them; you develop friendly competitions and also support one another. The lounge is meant to foster that sense of community between members.”
The lobby lounge is equipped with a TV, a coffee table, mini-fridges for drinks, along with several high tables with bar stools. Shuman says he also plans to sell pre/post work-out nutrition options that adhere to the meat and vegetable-heavy “paleo” diet such as PaleoKits.
“The facility and location are also first-rate. We can be outside for workouts. The parking lot, except for the occasional delivery truck, is peaceful and quiet. My attitude and level of knowledge, so I’d like to think, also make this box special,” said Shuman. He completed his Level 1 certification last year and has a Level 2 coach’s certification with a specialization in Olympic lifts (the clean and jerk and the snatch). This past spring he competed in the CrossFit Open, the first qualifying stage for the annual CrossFit Games, and finished in the top 15 percent of masters ages 40 to 44 in the Northeast Region.
“This place is unique, but I don’t see myself competing with the other CrossFit boxes in the area. For me, it’s all about competing with everyone’s personal best in there,” Shuman said — pointing to the workout area.
CrossFit Ex Novo, 743 Alexander Road, Suite 11, West Windsor. Classes are Monday to Friday at 6, 7, and 8 a.m., and 5, 6, and 7 p.m.; Saturday at 10 and 11 a.m. 609-987-2336. info@crossfitexnovo.com. www.crossfitexnovo.com
