CrossFit Auckland – FAQs
What is a CrossFit Auckland workout like?
The workout sessions are constantly varied. We keep your interest and your curiosity levels high in anticipation of the workouts. Depending on the workout of the day, the coach may direct or lead a group warm up followed by technique review and practice dedicated to skills training and development.
The coach will brief the workout of the day (WOD), and ensure everyone is set up with exercise progressions that suit their current capabilities. When you arrive you should warm up and mobilise until the coach begins the session. The skills training component will thoroughly prepare your body for the workout to follow. We also allow time for a cool-down and stretch after each workout.
You will enjoy the combination of personal attention and social interaction that CrossFit Auckland classes allow.
I haven’t worked out in a really long time. Will CrossFit be too challenging for me?
One of the many great things about CrossFit is that every workout can be scaled or modified to suit any fitness level. What that means is that a new CrossFitter and a veteran CrossFitter can do the same workout, but the workout is adapted according to each athlete’s fitness level. We teach our athletes how to scale and modify workouts and our coaches always provide modificatons in our regular group classes. You do not need to get in shape before starting at CrossFit Auckland. That’s what we’re here for.
Do I have to be in great shape to take CrossFit classes?
No.There is a common misconception that CrossFit is only for elite athletes. The truth is that it’s for everyone. Sure, we say we are “forging elite fitness” and we are. This means that you start the journey wherever you’re at today. And, if you stay on our path it’s likely that you will get in to the best physical and mental shape of your life.
The CrossFit Auckland community is comprised of working professionals, stay-at-home parents, people that had never stepped foot into a gym, people with physical ailments, competitive athletes and former athletes. Our program is the most efficient, most effective regimen for everyone. Allow us to get you into the best shape of your life.
What if I can’t perform a certain exercise?
Your CrossFit Auckland Coach will instruct you how to perform a progression of the exercise as an alternative. This could be a modified version of the exercise prescribed or a foundational exercise that will develop the required strength and skill progressing you toward the prescribed exercise.
Can I bring a buddy?
Yes. If you have a friend who is considering CrossFit Auckland membership, we offer free trial workouts. Your buddy should be sure to arrive 10 minutes early to fill out a waiver and introduce themselves to the coach. Remind them to come with a water bottle and towel.
Bookings Essential. Phone to register on 09 478 2325.
Why are free trial classes only offered once a week?
What do I need to bring?
You’ll need water, a towel, and running or cross training shoes. If you have flat training shoes we will use these regularly. Wear comfortable training clothes that do not restrict your movement.
What if I miss a workout?
We encourage you to attend at least three CrossFit training sessions per week as consistently as possible. If you know in advance you are going to miss your regular training time due to un-changable circumstances, book in for another workout on the timetable as a substitute. We’re open 6 days a week with 5:45am, 9:15am and after work options daily. QuickFit sessions are 7am, 12:15pm and 7:30pm Monday to Friday.
All you need to do is early cancel (8hrs+) your session online and rebook into the workout of your choice in the same week. Unused weekly sessions are not held in credit or refunded.
Unlimited Members have unrestricted training entitlements. Because our class bookings are capped, Unlimited Members are still required to cancel bookings they can not attend to allow others the opportunity to fill the available place.
Who can/should attend?
This program is not suitable for those with a condition or injury that would put themselves or others at risk of harm during the course of a training session. If in doubt consult your GP or specialist for a full medical screening prior to commencing any exercise routine.
If you are recovering from injury or have unique orthopaedic needs (herniated discs, joint replacement, back pain, shoulder impingement, ACL issues, knee pain, patella dysfunction etc), specialised private coaching may be more suitable than our fast-paced group classes. The coach will customise appropriate strength and conditioning to allow for maximal results while maintaining and enhancing pain free and optimal function.
I have an injury, can I still join?
If you are recovering from a serious injury or have unique orthopaedic needs (herniated discs, joint replacement, back pain, shoulder impingement, ACL issues, knee pain, patella dysfunction etc), specialised private coaching may be more suitable than our fast-paced group classes. The coach will customise appropriate strength and conditioning to allow for maximal results while maintaining and enhancing pain free and optimal function.
How do you cater for members with sports injuries?
CrossFit is not only a general physical preparedness program, it is also rehabilitative in that it takes the body through a full range of motion about the joint. Proper movement stimulates healing by generating blood flow to the affected areas. We have seen and helped conditions ranging from Parkinson’s to broken bones, to chronic injuries in the soft tissue or joints. If it can happen to the human body, chances are we’ve seen it.
How we approach injuries is a learning process between you and us. We will also consult your osteo/physio/specialist as necessary. We want to know the when and what of the injury. From there we can attack the “how to heal”. We have two options for this. We can collaborate with you to modify the WOD’s appropriately or we can arrange private coaching sessions to get you on the healing path.
How do you measure results?
Our assessments are based upon a series of Bench Mark Workouts that are repeated over time giving you a baseline to measure against. It is highly motivating to see weekly evidence of your ongoing progress and development.
We encourage members to keep a training logbook to track your daily workouts. You will definitely feel and see the results, and looking back to where you started and seeing how far you’ve progressed is very rewarding. We also recommend that members perform the tasks outlined in the “Level Testing” tables provided in our training logbook. This will provide you with goals to work toward and a measure of your current athletic ability. We’re big on recording data – it never lies!
If fat loss is an important goal, we offer skin fold and girth measurement as a private appointment. This will provide you with feedback about your fat loss and body composition changes at 9 sites. (We do not encourage weight on scales as a measure of these results). Recording these measurements every 4 to 6 weeks is a good timeframe for most. Working with your monthly cycle is more accurate for women due to hormonal and fluid fluctuations. For example, schedule the measurements to occur every 4 or 8 weeks, 2 days after your cycle finishes.
What about Nutrition?
Great nutrition is paramount to achieving wellness, and having ample energy to attack your workouts and life in general. Nutrition is a primary tool for achieving and maintaining your ideal and healthy weight.
There is so much conflicting dietary information available to us these days, and finding the right choices and balance can sometimes feel daunting. You can find some gold amongst the simple information and tips on our CrossFit Auckland Nutrition page; and if you need specialised assistance beyond what our CrossFit Auckland Coaches can provide, we recommend consulting Nutritionist – Julianne Taylor.
Julianne can work with you one-on-one to tailor nutrition to both you and your families needs and preferences. Julianne is a registered nurse, with a post graduate nutrition science qualification, and specializes in the Zone Diet and Paelo nutrition, both highly endorsed by us and CrossFit in general.
I want to strengthen my core. Will CrossFit Help?
Yes! While you will not see us do crunches at CrossFit Auckland, we know that a weak trunk and poorly stabilised spine is the single most significant limiting factor in all human movement and sports. Our programming specifically addresses trunk or “core” strength. Want to learn more about CrossFit and “core” strength? Watch this video.
What about cardio?
Surely because we never do any long distance running sessions, CrossFitters can’t have any endurance or stamina. Wrong. The widely touted measure of aerobic stamina and endurance is VO2 max, the amount of oxygen that your body can consume during sustained aerobic exercise – medium intensity stuff like distance running or biking. There is a common misconception that long bouts of aerobic exercise are the only way to build stamina and endurance, but this simply isn’t true.
In the same way muscles must be taken beyond their limits and torn to simulate growth, your ability to process oxygen must be pushed out of equilibrium in order to increase your capacity to process it. Running at a level below your aerobic threshold (i.e. less than 100% VO2 max) will do little if anything to increase this ability. To push it out of equilibrium and induce growth you have to workout at 200% or more of your aerobic ability. In metabolic terms, you need to work the high-intensity phoshagenic and glycolytic pathways in order to improve the medium-low intensity aerobic pathway.
Want to learn more? Check out this article from the CrossFit Journal.