Frequently Asked Questions
WHAT HAPPENS AT A CROSSFIT GROUP?
We start with a small warmup challenge. For instance, a few rowing intervals, or some mobility drills. Easy stuff. Then we move into skill development: one day, we’ll spend perfecting your squat; another, we’ll work on your split jerk; another, we’ll teach you to do a handstand (yes, you can.) The ‘meat and potatoes’ of the group, though, is the main WOD, or challenge. You’ll start as a group; the resulting atmosphere is enthusiastic co-support.
DO I NEED TO HAVE SOME MINIMAL LEVEL OF FITNESS?
No! Just get started. Our workouts and exercises scale to any level – from broomsticks to barbells, we’ll tailor the workout to your ability.
I DO P90X / INSANITY / GROUP TRAINING AT A GLOBO GYM. ISN'T THAT THE SAME THING?
A lot of people use P90X to get ready for CrossFit. But the differences are huge: we don’t split the body up into its component parts, because the whole is far more than their sum. We use technical lifts, which require good coaching but also remove the ceiling effect that boredom creates through repeating the same program forever. We measure our progress objectively – am I faster today? Leaner? Stronger? better? – instead of just going until we feel like we’ve put in enough time.
IS IT WORTH IT?
WHO HAS BENEFITED FROM CROSSFIT?
THE TRAINING SESSIONS LOOK TOO HARD, IS CROSSFIT JUST FOR ELITE ATHLETES?
One of the great things about CrossFit is that the training can be “scaled” to suit everyone, regardless of their skill or fitness level. Scaling means that the same workout can be adjusted for different individuals by keeping the same format but substituting different exercises, changing the intensity, reducing or increasing the volume (number of reps or rounds), or changing the amount of rest.
DO I NEED TO BE IN SHAPE BEFORE I SHOW UP?
WHAT TYPE OF RESULTS CAN I EXPECT?
Although you will probably start feeling better and stronger immediately, new students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition, our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers before starting CrossFit.
WHAT IF I DON'T HAVE TIME FOR THIS?
WHAT TYPE OF EXERCISES DO YOU DO?
The clean and jerk, snatch, squat, deadlift, push-press, bench-press, as well as bodyweight movements such as push-ups, sit ups, Air-squats, pull-ups, jump, throw, row, swim, & run. No exercise machines here! We are the machines!
CAN I DO CROSSFIT IF I DON'T KNOW HOW TO DO OLYMPIC WEIGHTLIFTING? LIFTS LIKE THE CLEAN AND JERK AND THE SNATCH LOOK DANGEROUS?
CrossFit is for everyone, not just elite athletes that already know how to do Olympic lifting. We say that a lot because it is an important message. Olympic lifts are an important part of CrossFit because they are highly functional complex movements that produce a fantastic training effect. The lifts are safe providing that they are taught and learnt in a progressive and scaled manner, so that the technique is drilled and understood prior to adding any weight. For beginners we use broomsticks as a substitute for the bar, and only once correct form is consistently demonstrated do we start scaling the weight. This is an effective and safe way to learn O’lifting. If you have never done weightlifting before that is OK. We simply scale the CrossFit workout for you and substitute alternative exercises using broomsticks and dumbells.