Can I get Discovery Vitality points for my training?
Yes! Bring your fitness tracker (FitBit, Garmin or other Vitality supported devices) and earn up to 300 points by tracking your heart rate during sessions and uploading that to Vitality.
Do I need to be in good shape to start CrossFit?
Not at all. We have individuals starting at all levels of fitness & strength. "I'm not fit enough for CrossFit" is a common misconception.
As coaches, it is our role to adjust, scale and tweek movements and workouts to address each individuals differences. This allows us to have complete beginners and more experienced individuals working the same, although modified versions of a workout.
Each workout we program can be scaled specifically to meet the needs of each member in the class.
Is CrossFit dangerous?
There is a certain level of danger in any exercise as well as significant danger associated with doing no exercise or doing it incorrectly. CrossFit itself is not dangerous, bad coaching or no coaching is dangerous.
We are focused on providing people with results while minimizing the risk of injury.
MECHANICS: This means that you first need to do the movement correctly with good technique.
CONSISTENCY: This is the ability to do the movements over and over again, using safe and efficient technique.
INTENSITY: Intensity is the ability to do the movements quickly, but only after establishing consistency.
In addition, by varying the type, weight, and duration of our workouts we prevent overuse injuries that often occur in other sports and strength programs.
Will I get big & bulky if I do CrossFit?
This is a common concern, especially for woman, when really it shouldn't be. Generally speaking, woman are not hormonally predisposed to building large amounts of muscle.
Adding lean mass requires dedication to a high-calorie diet and a focus on lifting heavy weights, very often.
While weightlifting is a key component in our programming, it is just part of a wider fitness model.
Our aim is to make you fitter, stronger, healthier and more confident than when you first walked in the door.
Am I too old/young to start CrossFit?
No, the program is adaptable for people of all ages. We have teenagers training with us, through to members in their 60's.
What should I expect at my first CrossFit class?
Your first workout at CrossFit Richards Bay will be a fun and challenging experience. Each class starts with a dynamic warmup, then it's skill training, instruction and movement standards for the WOD (workout of the day). When your coach says "3-2-1 GO!" the challenge begins and our community and individuals push themselves and encourage others to achieve new levels of fitness.
Our programming and community class setup is designed so that anyone can participate.
It's likely you will have learned new things, be a little bit "sore" and excited to come back for more.
What should I bring?
Wear comfortable clothes that you can train in and suitable shoes. Bring water bottle and towel.
Do I need prior experience to do this?
No.The beauty of our program is that all exercises are based on movements that you already do - like squatting, pushing and pulling.
Exercises are adjusted to inspire the beginner and challenge the most elite.
Do you recommend training daily?
No. Maximum benefits are derived from intensity and recovery. We offer a complete health and fitness program, and so we recommend that you take time to recover so that you perform your best at every session. This will prevent injury and backsliding from overtraining. You'll be surprised to learn that volume of training doesn't reflect your fitness or progression. Talk to one of our coaches to choose the schedule that meets your specific goals - especially if you're using CrossFit as your conditioning program for a specific sport.
On the other end fo the spectrum, we do want to see people coming in on a regular basis. If you are combining it with other physical activity, then 2 - 3 times a week can work well. If it is the only physical activity that you do, then starting out with 3 times a week is recommended and usually the path for many. As recovery ability improves, then that can be increased to 4 to 5 times per week.
But this is a personal journey for everyone and needs to be addressed on an individual basis.
What are some of the exercises/movements we do?
We want to keep things interesting, engaging and enjoyable. So we utilize a wide variety of movements and exercises, using many different types of training tools.
Kettlebells, jump ropes, pull up bars, gymnastic rings, medicine balls, barbells, dumbbells, etc.
But for most part, we are teaching you to move. We teach you to move your own bodyweight in things like pushups, squats, pull ups to more challenging things like handstand holds to handstand walks. We teach you to move external loads in the forms of pulling, pushing, lifting, jumping.
We also include movements that improve aerobic capacity which contributes to getting you fitter in the long run. Think running, jump rope, rowing, cycling.
All these are combined in such a way that it gets results. The right amount, done the right way will ensure that you keep coming back for more, wanting to improve and get better each session.
Do I have to sign a contract and pay a joining fee?
We do require you to commit for a minimum period of time. This can either be 3, 6 or 12 months. This is not to lock you into a contract you cannot get out of. It is about getting you to buy-in from your side.
When we know you have made a commitment from your side to improve your health & fitness, then we can commit from our side to ensure that you get the quality coaching and guidance in order to achieve those results.
We want to hold you accountable, keep you engaged and see you win at your goals.
Do I have to pay by debit order?
No. We do have options to pay via cash or EFT by paying upfront for the duration of your commitment period. In doing so we also offer a discount depending on the length of your commitment.