What do I wear/need to bring to CrossFit?
Wear anything comfortable for you to workout in (other than your birthday suit!). In terms of footwear wear shoes that you feel comfortable walking, running and jumping in (ie sandshoes/sneakers). If you are going to lash out on a pair of new treads, there are a number of manufacturers making CrossFit specific shoes these days. Our favourites are from Innov8 and Reebok and Nike has also recently announced their arrival into the CrossFit specific shoe domain. We tend towards preferring a more minimalist style shoe which provides a good crossover between sufficient comfort for walking/running/jumping and also weightlifting.
Please bring water, a small towel and don’t forget your deodorant! This is a sweaty business!
Leave any valuables at home.
I feel it is too expensive, is this true?
CrossFit is often difficult to compare to other fitness programs. We are not a big box gym that simply charges you a fee to use our facility and then leaves you to wander aimlessly amongst the equipment and unlike traditional group exercise classes, each athlete at our box is treated as an individual and we monitor and review your progress regularly. Essentially its like personal training, but at a fraction of the cost. In addition, as you will discover, there is nothing quite like the CrossFit box experience in terms of maintaining motivation and actually seeing measurable results.
I can’t do CrossFit because I don’t want to aggravate back or neck pain from previous injuries.
You won’t be alone if you come through the doors with previous injuries or tweaks. Many others in a similar situation to you have found relief from the pain by strengthening the muscles around the problem area. All too often people neglect exercising their low back due to fear of injury. Because of this they end up deconditioned, weak, and more susceptible to injury in the future from minor mishaps, which is usually what happens. Taking part in CrossFit will provide you a buffer so that you are less susceptible to these kinds of injuries. The movements and workouts are all completely scalable allowing anyone to take part.
I have to get in shape first before I start?
This is a common misconception. The most elite athlete can come into the gym and find a workout challenging. You will never be “fit” enough. That’s why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey, and none of us are never really “there”.
Do you have a creche or offer childcare?
We currently offer child-minding with a qualified early childhood educator at the box on weekdays from 9am to 11am (so you can attend the 9.30am wod on those days). Cost is a $2 gold coin donation per use, per child which we donate to charity at the end of each year.
I have heard CrossFit is really hard, is this true?
CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances but only you can make the most out of your own workouts with the amount of work you put into them. The workouts themselves are scalable which means the amount of weight you lift or the movements you perform can be modified to suit your own individual capabilities and capacity.
I have heard you can get hurt doing CrossFit, is this true?
As soon as you start to move your body for any activity, even just general everyday activities, you increase your chances of injury. However, the risk of injury from moving is far less of a risk than that posed by sitting on the couch for the rest of your life! In terms of specific exercise programmes CrossFit is safer than many. We like to work with people in 3 stages. First: mechanics (learning how to do the movements with correct technique), Second: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique), Third: Intensity (the speed at which you do the movements). One does not come before the other. We always start with Mechanics.
I am afraid I will get too big and bulky?
In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: pick up very heavy weight on a frequent basis. This is not something we do. Yes, we are very much concerned about your strength and we do lift heavy some days. But this is not our main focus. Two: eat an extremely high calorie diet. For most to gain productive muscle mass takes quite the effort in eating the right foods in a high amount. This is also something that we do not focus on. The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (muscle mass).
Can I get a good workout in under 30 minutes?
Yes, this is absolutely what we believe in. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. Basically, it just boils down to hard work. But the truth is, the longer the effort the lower our intensity. If you run 10 kilometres your intensity (power output) will be lower than if you run multiple 400 meter sprints. CrossFit Flourish does go beyond 30 min on occasion, but the majority of our workouts are shorter in duration. If you have a shorter workout, you can work harder by nature which can lend to a better response, especially combined with the movements we do. No matter who you are or what workouts you do, without hard work you will not receive results, which is why we encourage you to work to the limits of your physiological and psychological tolerances.
I am coming to your area and would love to drop-in. Can I and how much does it cost?
CrossFit Flourish loves drop-in guests. Our drop-in rate is $25 (free if you buy a tshirt). For more info on drop-in requirements please see our Visiting page here.