CrossFit FAQs

Answers to top CrossFit FAQs

Have a question about CrossFit R560? You’ll probably find the answer on this CrossFit FAQs page. Not finding what you want? Reach out directly through our Contact Us page.

What are the benefits of CrossFit?

CrossFit define the 10 pillars of fitness; cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. We aim to develop all through this style of training. Recent trends are towards undoing the damage done by sitting and slouching over a computer at a desk for extended periods of time.

I'm new to CrossFit. How do I get started?

If you’re looking to get started at CrossFit R560 the best thing you can do is to book onto our intro week. This costs €30 and gives you a good taste of how the program runs across the week.

Your taster week gives you the opportunity to come and look around the gym, spend time with a coach and try out our CrossFit WOD’s (Workout Of the Day). You can then book onto any sessions during that week to get a true feel for the movements, activities and what CrossFit is all about.

Remember that all our WOD’s are scaled to your ability, and you’ll have the time to ask any questions you may have. You’ll be participating alongside others who are new and experienced at CrossFit to give you the full CrossFit experience.
By the end of the week you’ll have a good appreciation of what our CrossFit classes involve and how you can benefit from our training so you can make a more informed decision on whether CrossFit is for you.

Do I have to be fit to start?

Nope. Not at all. Everything can and will be scaled to your ability. By scaling something that means you still train with the group but you use a movement more suited to your current level. For example:

  • Lighter weights / kettlebells
  • Shorter runs
  • Lower reps
  • Lower box for jumps etc.

What to expect and class structure

You’re time in the beginners class will be spent gradually being introduced to the 9 fundamental movements as defined by CrossFit. All classes are separated into three sections, the ‘Buy In’, ‘Skill of the Day’ and the ‘WOD’.

1. ‘The Buy In’

Simple enough, it’s your warm up.

2. ‘Skill of the Day’

This section of the class is where we breakdown and focus on technique, ensuring you are achieving the CrossFit standards and full range of motion, learning the difference between a movement done wrong and one done right. We will gradually increase the weights and intensity to a level that is comfortable for you.

3. ‘The WOD’ aka ‘The WorkOut of the Day’

As a beginner you’ll be introduced to a scaled down version. Weights, reps and times will be adjusted to suit the individual. Once you are able to comfortably work through the 9 fundamental movements with some intensity you will be invited to attend the CrossFit classes.

What would I need to bring?

Most important to bring is a towel (to wipe down yourself and your equipment), reusable water bottle (no plastic bottles allowed) and notebook/diary AND pen to keep track of weights/WOD times, so we can measure progress.

Other than that, almost any trainers will do, but try and make sure they are clean. Ladies often wear leggings/sports tights, a comfortable top and jumper/hoodie, a sports bra may be beneficial if there’s a lot of jumping about, running or skipping in the workouts for that day. Men usually turn up in Jogger bottoms if it’s chilly, or shorts, again with a comfortable t-shirt and jumper. No special kit needed, you don’t need specialist sports tops, though they do help if it’s going to be a particularly sweaty workout. Everything else is provided.

Will I lose weight?

Yes, if you want, or not if you don’t. With this kind of training, as you lose fat, you tend to gain some muscle, but that doesn’t mean you’ll begin to look like a body builder either. Muscle weighs more than fat, so the scales may and often will tell a different picture than the mirror does.

How do I know this fitness approach works?

Include some links to own website Testimonials page but also to some CF main site videos etc.

What is Fitness and Who is Fit?

Outside Magazine crowned triathlete Mark Allen “the fittest man on earth.” Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?

Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines “fitness” and being “fit” as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.

Courtesy of CrossFit Inc.

What results can you expect?

Our athletes loose weight, get stronger, look better, heal injuries, learn skills they never thought they’d try and completely change their lives through fitness.

CrossFit R560 Box Rules

  1. Be on time and sign in. Get changed etc. prior to class starting.
  2. If you see someone new in the class, say ‘Hi’ and introduce yourself.
  3. Leave your ego at the door; because someone, somewhere is warming up with your PB.
  4. No coaching, that’s what the coaches are for. DO encourage though- especially if you finish before others.
  5. Treat our equipment with respect, AND put things back after use.
  6. Chalk is provided, but please shake excess into bucket and not on the floor.
  7. Learn how to count. Lose count: go back to 1 and start counting again.
  8. Put your equipment back where it belongs after use and wipe up your sweat etc. or whatever else you may leave on the floor or on the equipment, with your own towel.
  9. Don’t cheat! It won’t help you and you are only kidding yourself.
  10. If you’re contagious, stay at home!
  11. Please remember deodorant, but avoid applying strong perfumes just before class, this may cause headaches.
  12. Push yourself and have fun.
  13. We know we don’t need to say this but please don’t spit or snot on the floor!
  14. Don’t make us ask you for money.
  15. Memberships can be put on hold with prior notice. 2 weeks max per month (Mondays to Sundays only).
  16. Please take home your plastic water bottles, or better still, help the environment and get a reuseable

What Foods Should I Eat?

Our approach to nutrition is simple: Eat meat, poultry, fish, eggs vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat, so watch the portion size. While we are not nutritionists and don’t prescribe nutrition plans, we do have experience training individuals of all fitness levels and have observed the most efficient and greatest fitness successes from those who eat a balanced diet of nutrient-rich, whole foods. If you think you need a more tailored nutrition program, we are happy to refer you to a local nutritionist.

Courtesy of CrossFit Inc.

What Foods Should I Avoid?

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, potato, sweets, fruit juices and fizzy drinks. What is the problem with high-glycemic carbohydrates? The problem with high-glycemic
carbohydrates are that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction to mention but a few.

Courtesy of CrossFit Inc.

Kids CrossFit FAQs

What ages are catered for?

5-8 & 9-13, 14year olds + can do a parents class with the parents.

How long are classes?

45 mins

How do I book?

Contact us prior to make sure there is a space, pre-registration prior i.e. sign waiver form and payment.

What clothes do they wear?

CF classes are probably the only class your kids do that don’t need any special clothing/equipment(win-win). Most classes kids now take need specific clothing and equipment that can be quite costly, here all they need is comfortable clothing that they/you don’t mind getting dirty as they will be rolling, tumbling, climbing, running etc. NO bra tops allowed to be worn on their own or skirt without shorts underneath.

What if my child has asthma etc?

Let us know by declaring it on the form, make sure your child brings it with them and they have it to hand. If a parent needs to administer meds they need to stay in the class with the child.

What else do they need?

A labelled water bottle and a jacket while they are waiting as we are in a large warehouse and it gets cold while we are waiting. NO FIZZY DRINKS OR SWEETS ALLOWED.

Final notes/tips for parents?

New members – pre-booking and registration prior to start please contact us first to make sure there is a spot. Please bring your kids to class on time and collect them on time, class times and days are non-transferrable, memberships cannot be put on hold, let us know prior if your child is not coming, please do not coach your kids if you stay and watch.