>This page has answers to some of the frequently asked questions we get about CrossFit training in general and training at SF Gym. These should answer most queries, the rest you can ask when you come in to see us.
What is CrossFit?
Constantly Varied, Functional Movement performed at High Intensity.
So what does that actually mean?
Greg Glassman, a former gymnast, founded CrossFit®, Inc. in 2000. In his years coaching elite athletes, Coach Glassman found that the best way to achieve optimal fitness was not through specialisation but rather through “constantly varied, functional movement, performed at high intensity.”
Constantly Varied – this means you will be doing something different at the gym everyday. From Gymnastic style movements such as Pull Ups, Muscle Ups, Handstands and Rope Climbs to Weightlifting such as Snatch, Cleans, Jerks and Deadlifts to Running, Rowing, Swimming and other cardiovascular training.
Functional Movement – kind of the catch phrase of the fitness industry at the moment but we actually live by this. The movements we use in our program replicate movements and actions of everyday life. Lifting a bag of dog food onto the bench is the same as a Power Clean. Placing your bag in the overhead locker of the plane is a Push Press. Functional movement refers to performing the safest most efficient position to power through a movement.
High Intensity – Intensity is different to every person ie it’s relative to you. We don’t use your heart rate or the amount your sweating as a measure of intensity. We use reps, rounds, time, and load. This is a hard one for new “CrossFitters” to understand, why and how can someone get a great workout in only 12mins? Come and try it you’ll see. Everyone can complete the same workout no matter what level you are; all we do is change the weight on the bar, the amount of reps/rounds or the time taken to complete the workout. Go to top
Do I need to be fit before I join?
Nope! We provide a complete fundamentals package that will build correct technique to build a solid foundation to achieve desired fitness goals. Then once you’re in class all workouts are scalable, so you will be able to increase your fitness and strength on your own timeline. Go to top
What if I can’t do the workout as written?
The classes are all designed to be scaled to individual ability. At first, using an un-weighted bar or half the number of reps or time gives you a great workout then that in itself is enough, we prepare training and classes to suit your ability. As you progress you can achieve the workout as prescribed or even surpass it. Go to top
Is it suitable for women?
Yes, biologically there is no difference between the make up of muscle between females and males, women are able to achieve the same strength to weight ratios that men can achieve.
It is far more difficult for women to build muscle mass as their bodies do not produce enough hormones to promote large muscle growth.
So without the use of supplements it is unlikely you will see any major changes in muscle mass. However increased performance, fitness, health, more muscle definition and loss of body fat can be expected with regular training and suitable diet. Go to top
Do you offer a free trial class?
We don’t offer trial classes due to the technical nature of the program. We know that people often “like to try before they buy” and that some other CrossFit boxes offer this. We find that people don’t get a true feeling for the program doing trial classes because we would have to modify the program quite a lot. You are more than welcome to come and watch a class to check out our facility and see how our classes run, we encourage potential new members to do this. Contact us to organise a time to drop by.
Do I have to complete the Fundamentals Program?
In short yes! Unless you have had prior experience at another certified CrossFit Affiliate where you completed their Fundamentals/Foundations course or have passed the CrossFit Level 1 Certification.
If you have any questions, please feel free to email us via our Contact Us page.