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.
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.
- Lighter weights / kettlebells
- Shorter runs
- Lower reps
- Lower box for jumps etc.
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.
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.
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.
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.
- Be on time and sign in. Get changed etc. prior to class starting.
- If you see someone new in the class, say ‘Hi’ and introduce yourself.
- Leave your ego at the door; because someone, somewhere is warming up with your PB.
- No coaching, that’s what the coaches are for. DO encourage though- especially if you finish before others.
- Treat our equipment with respect, AND put things back after use.
- Chalk is provided, but please shake excess into bucket and not on the floor.
- Learn how to count. Lose count: go back to 1 and start counting again.
- 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.
- Don’t cheat! It won’t help you and you are only kidding yourself.
- If you’re contagious, stay at home!
- Please remember deodorant, but avoid applying strong perfumes just before class, this may cause headaches.
- Push yourself and have fun.
- We know we don’t need to say this but please don’t spit or snot on the floor!
- Don’t make us ask you for money.
- Memberships can be put on hold with prior notice. 2 weeks max per month (Mondays to Sundays only).
- Please take home your plastic water bottles, or better still, help the environment and get a reuseable
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.
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-hlycemic carbohydrates? The problem with high-glycemic
carbohydrates is 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.