What is CrossFit?
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
Why would I change my current program to do CrossFit?
This will get you in the best shape of your life; but lets be honest, what you really want is “to get stronger and put on some muscle” or “take a few inches off my hips.” We will help you do all this, along with becoming super-fit in the meantime!
Who can join? Do I have to be super fit?
No. This is a common misconception about CrossFit. You don’t have to be fit to do CrossFit, you do CrossFit to be fit. Beginner or elite athlete, we will scale the workout to suit your needs.
Can't I just do CrossFit at my 24hr gym?
Gyms that are dedicated CrossFit only gyms have a totally different feel, a very different culture, than franchise gyms. In many gyms the people working out are alone: focused inward with their headphones, watching TV, or checking themselves in the mirror. At CrossFit gyms there are no mirrors, everyone is talking, interacting with each other, encouraging and supporting one another, no one is judged and everyone is having fun.
What does a typical training session involve?
You show up at a your session and receive instruction and guidance from a certified coach. There will be multiple people in the class, all doing the same workout (though scaled to each persons ability), and all starting on 3,2,1..GO. The workout typically involves a dynamic warm up, strength / skill practice, workout of the day (WOD), and a cool down. Some people stay after class to practice movements because they are having so much fun!
Is CrossFit a one size fits all approach?
No. Actually, CrossFit programming enables you to personalise your workout to your current level of fitness and your goals. While the workouts are predetermined to provide the right combination of strength, conditioning and mobility exercises, you ultimately determine how fast you go and how much weight you use.
I'm a female and I'm afraid of lifting weights because I've heard I'll get bulky, is this true?
No way. Females who are popping with muscles in bodybuilding mags are purposely lifting and taking supplements (i.e. testosterone) to increase muscle growth. What will happen is you will find that your arms and legs will start having muscle tone and appear healthy and fit in a way you may not have seen before. You will also gain the ability to pick up heavy things off the ground, lift things over your head, and not have to ask your boyfriend to help you open jars anymore!
Why does it cost $XX.XX dollars a week, when the 24 hr gym only costs $XX.XX?
Every session at CrossFit Cranbourne is planned by a certified trainer who designed the workout and will work with you to ensure you have proper form on all the movements. This is unlike a typical gym where you just pay to use the equipment with no guidance at all, and are just another face in the door. Your coach will be your friend, and will hold you accountable for missing workouts, ask you about your nutrition, and care about your life outside of the gym too! You will quickly see the community aspect of CrossFit as you start forming friendships with the people you workout with on a daily basis.
The Olympic lifts just look like a recipe for injury disaster, and also very intimidating to try myself. Should I really do them?
Of course! In fact, research studies show that there is less injury in weight lifting than in weight resistance training (i.e. using machines). This is due to the great technique and form that must be used to perform the Olympic lifts with heavy weights. Also, the Olympic lifts and other movements will always be taught and scaled appropriately, and always done under the supervision of coaches to ensure proper form and safety.
If I'm injured can I still do CrossFit?
If you are injured it is very important to continue training to prevent yourself from going backwards from your current level of fitness. Injuries only limit certain limbs or ranges of motion. We, as coaches, are prepared for people with injuries and can specifically modify training programs to not only avoid further injury to any injury, but aim to rebuild strength and mobility to your affected areas. The most common pre-existing injuries we look after with include knees, backs and shoulders.