all the answers to your crossfit questions…

What is a WOD?

If you’ve heard people talk about CrossFit, you’ll have heard the term ‘WOD’. The WOD is the Workout Of the Day, and is used to describe the specific movement and exercises each CrossFit class will be doing. The WOD consists of constantly varied, functional movements executed at high intensity. These workouts usually last 10-20 minutes, but can be as short as 5 minutes or even over 30 minutes. You never know what you’re going to get!

What cardio do you do at crossfit?

Most mainstream gyms and health clubs will programme clients a standard workout comprising isolation movements and extended aerobic sessions, promoting the benefits of cardio. At CrossFit 3D, we do things differently. Which is why we get results. CrossFit uses compound, functional movements and short, high intensity sessions, interspersed with longer duration efforts. These movements and intensity levels have been scientifically proven to be noticeably more effective than standard cardio routines at achieving desired fitness results. Many conventional gyms still embrace the old, much less effective methods of training and many gym goers remain unmotivated and rarely use their memberships.

Is crossfit hard? I don’t think I’m fit enough...

The beauty of CrossFit is that it can be scaled to meet the abilities of anyone, allowing them to still work at an intensity relative to them. The workouts are tough, but can be adjusted to suit all fitness and ability levels, from elite athletes to retirees. We scale workouts, we don’t change them. Whoever you are, whatever you do, you are capable of CrossFit. CrossFit training is unparalleled in its effectiveness but is always to be approached progressively. The key ingredient to success here is real commitment. We won’t push you to do anything you don’t want to do but we will show you how you can achieve what you didn’t think was possible.

Will crossfit help me lose weight?

The movements and intensity offered by CrossFit demand more physically than traditional gym routines and, therefore, you will burn significantly more energy in a shorter period of time. If you are also following a healthy diet, over time you will naturally become leaner. If you train like an athlete and eat like an athlete, it is no great surprise that CrossFitters start to look like athletes. Weight loss is not a specific aim of the CrossFit programme but is certainly a welcome side-effect and something we can help with.

will crossfit make me bulky?

It takes years of specific dedicated training as a bodybuilder to pile on that much muscle. CrossFit will not make you big and bulky – it will make you strong. This is often a question we get asked by women – the female body is not designed to react that way to heavy weights. Don’t be put off by pictures of female body builders – these ladies tend to look more masculine because they train and supplement in a way designed to increase muscle size. We don’t do either of these.

How long are crossfit classes?

CrossFit classes are an hour long and made up of three main sections. First there is a programmed warm up, followed by a more detailed review of the movements and a chance to work on individual skills or techniques (known as ‘tekkers’). We then finish off with a group workout (or WOD). The final workouts vary in length but are usually within the 10-20 minute time frame.

Why train at CrossFit 3D rather than join a gym ?

Results. That’s why we don’t make you sign a contract – and they do. We charge each month in advance.

You can’t compare the results of 3 months at a gym with 3 months CrossFit because the techniques and training methods are so vastly different. Regularly doing CrossFit makes you fitter, faster, more powerful and leaner. More importantly – those who join CrossFit will probably still be training. We provide skilled coaching, ongoing support, and the appropriate tools and advice to keep you motivated and working towards your goals.

“Joined the Gym in January – dropped out in March – still paying in December !”

Sound familiar? In the traditional fitness industry there is a drop out rate of almost 80% in the first 12 weeks, which is why they make you sign a 12 month contract (or pay a premium if you don’t). Traditional gyms rely on only 10% of members actually attending – that’s how they make their money.

With CrossFit 3D the opposite is true. CrossFit 3D has a retention rate of over 80%. The reason for this huge difference? A great experience, failproof methodology, a supportive community and awesome results that speak for themselves.

We provide personalised coaching during every workout, for every exercise. We not only teach you proper movement, form and technique, we also help you to find a level of intensity within yourself that you may not even realise existed. The sense of camaraderie and community that we develop in our group classes is something you won’t find at a traditional gym, or through training alone. This is the best training you can get; the return on investment is huge and the experience is often life-changing.

How about ‘bootcamp’ fitness programmes – they’re cheaper...

Of course they are. Training is in a public place, the parks’ charge for this is minimal no matter how many people turn up. There is minimal equipment. There is only one session per day in any one venue, sometimes not at all. There are numerous people working out – so you get far less individual attention and, therefore, are less likely to improve on your technique and see the results. You usually have to pay a joining fee or sign a minimum 3 month contract without really seeing the benefits of what you are paying for.

At CrossFit 3D there is a purpose-built facility, specialist equipment and highly trained coaching staff running small group personal training classes. And if you don’t like it after a month, you are free to leave. What have you got to lose? It’s cheaper and more effective than joining a bootcamp organisation for 3 months.

Can I just follow the workouts posted on your website?

From time to time we freely offer workouts on our blog and our Instagram – you don’t have to train with us to access it. However, working out alongside us, in the gym, gives you access to professional coaching, motivation, intensity and a genuine community. The mix of high intensity and correct coaching will lead to faster results. Training with us, you’ll trainer harder, better, and get more support with technique, motivation and diet. You’ll probably train more too.

What should I wear to do crossfit?

Anything that’s comfortable and allows you to move freely. Boardies, Shorts, 3 quarter length pants, joggers, vest tops, t.shirts, hoodies. Layers are a good option, tight trousers (unless they have lycra in them) are not.

Do you have a shower and changing rooms?

Yes, we have 2 changing rooms, one male, one female. Both with 2 showers.

What machines do you use at crossfit?

Apart from rowers we don’t use any. Machines often force your body to move in unnatural ways and can put unacceptable stresses on your joints. We primarily utilise functional movements which move your joints through their natural range and improve your mobility. This helps you perform better across other sports or even just in daily life like when carrying the shopping.

We don’t use machines…..we build them.

Why should I try CrossFit?

Have you ever seen someone who can’t get out of a chair, gets breathless walking up stairs or can’t walk down the street without help? It is our belief that many of the ailments we see in old age are directly caused by a loss of functional fitness and/or poor nutrition. By training our bodies using every day movements with a wide variety of tools, we firmly believe our members can lead productive lives regardless of age.

For those who compete in sports, functional exercises and skills transfer directly to the sporting area and lead to an increase in strength, speed, agility and flexibility among other benefits.

More than all of that though, it is a vibrant, challenging and empowering way to improve fitness and endurance, and meet like minded people who are always there to cheer one another on.

is crossfit expensive?

Every CrossFit gym can set its own prices. These prices often reflect the quality of the gym space, the experience of the coaches and the standard of class programming. Our prices match the level of training we offer, the impressive size of our gym (allowing more members to train together), our coaches qualifications and experience, the number of classes available, and, last but not least, our reputation. We are more than confident that we are one of the best CrossFit gyms out there.

What else does CrossFit 3D offer?

We offer personal training, team and sport-specific training, CrossFit Kids, personal programming and nutrition.

What about……?

Got a question we haven’t answered? Feel free to contact us at info@crossfit3d.com. You many also want to check out the FAQs section of CrossFit.com here.