Crossfit FAQ

Q. Do I have to be fit to join??

A. Not at all! We specialise in helping people who are unfit or out of practice to become great athletes. All you need to do is show up and trust us. It will be hard at first but SO worth it!
Q. Am I going to put on size?

A. In short, NO. Your body shape is likely to change, but will be for the better. You will stay the same size but will replace dormant tissue with lean muscle.
Q. I’ve heard CrossFit is dangerous. Will I get injured?

A. We have our one-on-one intro sessions to ensure that you are lifting safely and properly before entering our general classes. Our trainers are also qualified Personal Trainers and have had extensive experience in the fitness industry.

Should you have any specific concerns or ongoing injuries, just make sure we are aware of them when signing up so that we are able to accommodate and scale movements until these concerns are fixed.

Q.
What happens if I can’t make it to class?

A. Our centre is staffed all day long. If you miss class and have the ability to come in outside class times, you are welcome to do so. Please note this is not encouraged. Being in a class environment allows you to be coached appropriately and you will see much quicker performance progressions
Q. Do you have long-term contracts?

A. No. Our intentions are to improve the health of the community, not to take your money. We understand that life is busy and you never know when an opportunity could change your plans. To cease membership, we require only 30 days notice in writing.
Q. What is a WOD?

A. The WOD stands for Workout of the Day. This is essentially your main part of training. Skills and mobility are performed around this to ensure athletes are well conditioned.
Q. What if I can’t or don’t want to lift that weight or can’t do an exercise prescribed in a WOD?

A. No problem. The great part about CrossFit is that every single movement can be altered or scaled to ensure you are getting the most out of your workout. The prescribed WOD is designed to challenge the fittest of athletes so it is not an expectation that you complete these prescriptions.
Q. Am I really going to get results from such a short workout?

A. Definitely. The idea behind shorter workouts is that you allow to increase intensity to a higher level than if you were to perform a longer workout. The inclusiveness of compound movements in CrossFit, allow for full body movements more often than not, meaning you will increase your heart rate higher and quicker, resulting in increased fitness levels.
Q. What does RXD mean?

A. RXD stands for ‘as prescribed.’ As mentioned above, this is programming designed as a guideline to work toward.
Q. I have no idea what a benchmark workout is…

A. A benchmark workout is an original CrossFit programmed workout designed to allow you to test yourself against your previous times to measure your increased fitness level. One of the most popular benchmark WODs is “Fran”. You can check it out here. www.youtube.com/watch?v=VShHz27QxeU
Q. How do I know if I’m getting better?

A. CrossFit WODs must be observable, measurable and repeatable. This means that you could do exactly the same workout under the same conditions a second, third or fourth time and know whether you are getting better by either the time on the clock or the rounds performed within a certain time.

We give each of our athletes’ access to Beyond the Whiteboard, an online data logging system that analyses strengths, weaknesses and improvements in training.

Q. How come everyone seems to progress faster than me?

A. Everyone has their own rate of improvement. There are many factors that will determine the speed of your improvement; extra work and skill practice, previous sporting history, recovery (sleep, fuel, mobility) and the amount of time available for you to train.

These factors vary greatly for each athlete. Don’t worry about other peoples improvements, focus on your goals and your journey will be a lot more fun and fulfilling.

Q. What if I am injured and can’t do certain movements?

A. As mentioned earlier, the great thing about CrossFit is that every movement can be changed or altered to accommodate for injuries.