FAQ

Is it expensive?

What is a “CrossFit Box”?

Can CrossFit be done at regular gyms or outdoors?

Can all Personal Trainers or Fitness Instructors coach CrossFit?

Can I come to any classes I want once I’ve signed up?

What sort of people do CrossFit?

Do I have to be fit and strong to do CrossFit?

What if I’m already fit and strong?

What do you mean by ‘fitness’ in CrossFit? Does being able to run a marathon mean I’m really fit?

What is a “WOD”?

Can I get big and bulky like a bodybuilder from doing CrossFit?

Do both men and women do CrossFit?

Where are the treadmills, cross-trainers, machines, TV’s and mirrors?

Do I have to sign a contract or a long term membership?

Who on earth is Fran?

Is CrossFit any good for my core strength?

How often should I do CrossFit?

Are CrossFit classes like regular “group fitness” classes?

Is the WOD all that you do? It seems very short, how is such a short workout going to get me fit or strong? Should I do extra training?

Still want to know more?

  • Is it expensive?

There are numerous options making CrossFit affordable for everyone, and essentially it gets more economical the more classes you do per week. More importantly you need to look at what you are getting for your investment. CrossFit classes are similar to group Personal Training in that you are individually coached and critiqued through your workout and different skills are developed at each session. You don’t have to try and ‘keep up’ with the instructor – attention and direction is given to each individual as required. This makes the investment per class money well spent. But don’t take our word for it – try it and discover the difference.

  • What is a CrossFit Box?

The term “box” refers to the space or facility in which each CrossFit affiliate is located. As opposed to a “gym”.

  • Can CrossFit be done at regular gyms or outdoors?

Yes – certain elements of CrossFit can be done in regular gyms – we started doing our own CrossFit workouts in a regular gym! Some elements of CrossFit can be done outdoors too. It’s about improvising with what you have and we encourage anyone wishing to train on their own using the principles of CrossFit to do so. But for the full experience and the ability to cover the broadest selection of skills, nothing compares to training at an affiliated CrossFit Box. CrossFit uses very little of the equipment or machines found in regular gyms, instead the focus is on gear like barbells and bumper plates (specifically designed to be dropped on the floor and ‘bounced’), kettlebells, monkey bars, Olympic rings, ropes, medicine balls and the like. Once you have the opportunity to use CrossFit equipment in a purpose built box, it’s hard to go back.

  • Can all Personal Trainers or Fitness Instructors coach CrossFit?

No. CrossFit cannot be coached or instructed anywhere unless the trainer has passed their Level 1 Certificate exam in CrossFit and has been granted affiliation by CrossFit Inc. The brand name ‘CrossFit’ cannot be used to describe any training provided as a service to clients unless the affiliate is registered with CrossFit Inc.  CrossFit Geraldton is an official affiliate of CrossFit Inc. You will find us at www.crossfit.com

  • Can I come to any classes I want once I’ve signed up?

Yes, at this stage all you need to do is let us know at the end of the session when you will be in next or make contact before the session you would like to participate in.

  • What sort of people do CrossFit?

Anyone and everyone can do CrossFit. As the workouts are scalable, (adjusted to the individuals level of fitness or movement), they are designed to effectively challenge a 20 year old footy player, a 40 year old housewife, or a 70 year old senior.  No matter who you are, prepare to be stronger, fitter, and more mobile than you’ve ever been in your life.

  • Do I have to be fit and strong to do CrossFit?

No. Everyone starts somewhere, and the skills and workouts are adjusted to the individual. You will never be too unfit or too weak or too old for CrossFit.

  • What if I’m already fit and strong?

We assure you… you’ll still be challenged. Skills and workouts are infinitely scalable in both directions – and progression in the 10 physical skills we class as “fitness” is unlimited. You will never be too fit or too strong for CrossFit.

  • What do you mean by “fitness” in CrossFit? Does being able to run a marathon mean I’m really fit?

Running a marathon means you have a high level of cardio-respiratory endurance. If that’s your goal – awesome! The 9 other elements that encompass “fitness” are strength, flexibility, stamina, speed, power, coordination, balance, agility and accuracy. CrossFit is known as “The Sport of Fitness”. We aim to improve all 10 skills, not just one.

  • What is a “WOD”?

WOD is the abbreviation for “workout of the day”. It’s a section of the class where either a set number of rounds of a set number of skills is completed in the best possible time (competing only against yourself), or as many rounds as possible (AMRAP) in a set time of a set number of skills is completed (once again competing only against your own PB’s)

  • Can I get big and bulky like a bodybuilder from doing CrossFit?

CrossFit will build functional, lean muscle to complement your genetic body type. But more importantly it is about matching physique and performance. There’s nothing impressive about a big car with a little engine! CrossFit is about the ability to use your body in an athletic, functional way. Nutrition also has a lot to do with the results you seek to achieve.

  • Do both men and women do CrossFit?

Absolutely. Unlike most other ‘group fitness classes’ where there is often a serious absence of testosterone, CrossFit is done by men and women alike and is just as appropriate and effective for both.

  • Where are the treadmills, cross-trainers, machine weights, TV’s and mirrors?

None here. The natural patterns and functional compound movements CrossFit is based around don’t need them. We happily challenge anyone to watch TV while doing CrossFit. Save the telly for your downtime. And you won’t be doing bicep curls in the mirror so we don’t have those either. Kinaesthetic awareness during both simple and complex movements increases when not relying on visual feedback from your reflection too.

  • Do I have to sign a contract or a long term membership?

No. Memberships are sold per session, weekly or monthly and you can stop payment at any time. There are no cancellation fees. You’ll be coming because you want to, not because you can’t get out of a contract.

  • Who on earth is Fran?

You may have heard some girl’s names getting thrown around in reference to CrossFit workouts. These are the ‘benchmark’ workouts in CrossFit, standard in prescription (Rx) across the world. A tradition that began more than a decade ago still sees many of these benchmarks being given girls names eg Fran, Chelsea, Diane….it’s simply an easy reference to each specific workout. But it’s not just the girls, there are also a series of benchmarks known as the “Hero WODs”, named in honour of fallen soldiers. Over time you will become familiar with each of these benchmarks and Hero WODs as we visit and revisit them every few months as a way of measuring progress and maintaining consistency worldwide.

  • Is CrossFit any good for my core strength?

The functional movements that are the foundations of all human movement require a shift of power from core to extremity. This means the very first thing to fire is the core. Once the core is strong, the extremities can then follow suit so it’s a natural progression. CrossFit builds a strong core across broad modal domains.

  • How often should I do CrossFit?

This is entirely up to the individual. Some may choose to simply attend two classes a week, perhaps in addition to their existing routine. Others will go for 5 sessions a week as well as some ‘open gym’ time. For optimal results we recommend attending 3-4 classes a week. While it’s important to remember that rest and recovery is as essential as your training, regular Crossfitting is hard to beat. Each workout is different, with a different skill/strength focus, a different WOD, and different mobility work. Routine is the enemy so rest assured you won’t be doubling up by attending multiple classes in a week, you will simply be getting stronger and fitter, physically and mentally.

  • Are CrossFit classes like regular “group fitness” classes?

Not at all. Some people find traditional group fitness classes intimidating and don’t enjoy having to “follow the leader as best they can”.  In a CrossFit class the athlete to coach ratio is strictly limited, and the individual monitoring, tracking and coaching is unmatched. Once again, try it and see.

  • Is the WOD all that you do? It seems very short, how is such a short workout going to get me fit or strong? Should I do extra training?

The WOD is the main work component of the class. However, we also do strength and skill work during the session. Some days are metabolic conditioning based (make you puff), some days are strength based (make you strain), and some days are both! CrossFit works primarily due to the intensity at which you train. Intensity is the amount of work that can be done within a specific time frame. The higher the work, the higher the intensity. If we increase the amount of time dramatically (ie much longer workouts) we see a corresponding drop in the ability to maintain intensity and the training stops being as effective. High intensity causes a positive hormonal response from your central nervous system and results in an adaptation that produces serious fitness, well beyond that possible with longer bodybuilding style workouts or endurance based long slow cardio. The key is developing enough capacity over time to be able to do the WOD as prescribed (Rx’d) without scaling, and then attempt to complete it with as much intensity as possible (ie most rounds, quickest time etc). Once you are completing the WOD with maximum intensity you will find that one short WOD a day is plenty. If you still feel that the strength/skill focus, conditioning drills, and the WOD is not enough, then to be frank, you may be scaling back the work too much. Try increasing the weight to Rx in the WOD and see what happens to the intensity. CrossFit training is effective and enjoyable because of the short intense workouts.

  • Still want to know more?

Check out the FAQ page at www.crossfit.com or if you have any further questions specifically relating to the CrossFit Geraldton check out the Getting Started section on this site or contact us at info@crossfitgeraldton.com.au or call 0417 933 121

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