We offer classes for groups from beginner to advanced. Our coaches are well-trained to ensure that you get the best out of your workout.
No matter how old you are or what your physical capabilities are, we all need some form of exercise. Simply walking for 30 minutes every day or doing a few exercises at home can make a difference. Exercise has proven to be more valuable in keeping ourselves healthy than any medication. Here’s why:
Exercise reduces the bad stuff and increases the good stuff. It lowers cholesterol levels and blood pressure and improves heart muscle function and blood flow.
We all know we need to introduce exercise into our daily lives to assist with weight-loss. Anything from a 30-minute walk to high-intensity exercise is good, as long as you do it regularly. If you want to really kick things up a gear, you can look at a good waist trainer too.
Aerobic exercises have been found to lower blood pressure due to the increased heart rate and the better use of oxygen in the body.
Exercise is great for combatting stress and depression because of the hormones released in the body as well as the distraction from everyday problems.
Exercise assists the immune system and therefore people who do more exercise are less likely to get colds. If people who exercise regularly get a cold, the symptoms tend to go away faster than in others who do not exercise.
Exercise can help diabetics be healthier because it lowers cholesterol levels, high blood pressure and can also help to reduce insulin requirements.
Exercise increases blood flow to the brain and stimulates the growth of cells involved with memory.
The best time to exercise is in the morning. Exercise helps to release tension and helps the body to relax. Exercise later in the day can lead to sleeplessness.
Exercise helps improve our mood and anxiety levels because of the hormones released when we are active. It also makes us work towards a goal and helps improve our self-esteem when we reach those goals.
Exercise helps our bodies to improve oxygen and nutrient supply to our cells. This means that our bodies are healthier and functioning better.
Bottom line: Get off your butt and start moving!
So, you have this colleague who just keeps talking about his CrossFit workouts and how great the WOD is. He tells you how great he feels and you can see that he has a lot of energy and enthusiasm. You go to the gym and do your thing, but you have never been that excited about it. Why not try a few beginner exercises to see of CrossFit will also spark your enthusiasm.
Do: 5 pull-ups, 10 push-ups, and 15 air squats
Time: 10 minutes and do as many reps as you can
Keep your form when you get tired.
Do: 5 back squats, 3 overhead presses, and 3 deadlifts
Time: Not specified.
Focus: Focus on the lifting action. Get used to feeling what happens when you lift.
Do: run 400m, 21 American KB swings, and 12 pull-ups
Time: Do 3 rounds as fast as you can.
Endurance is important in this workout. Do not try and run full out the first time as you will not be able to do more than one round.
Do: wall balls and burpees
Time: Do reps of 21, 15 and 9 and try to do as many as you can
You just flinched when you read the word burpee. Burpees are excellent exercises to build strength. The secret is to try and not stop because once you stop, it is very hard to start again.
Do: 15 sit-ups and 15 lunges
Time: Do 3 rounds in 3 minutes. Take a rest for 2 minutes and then repeat the exercise with as many reps as you can.
These workouts are just a few examples of how CrossFit works the whole body. There are many more of these combinations and a wide variety of exercises not included here. When starting with CrossFit workouts, it is important to remember that you need to work your way up. You need to allow your body to get stronger. The workouts can be modified by adding weights, taking away weights, doing push-ups on the knees, etc.
When you get to a CrossFit gym you will be surrounded by all kinds of terms or lingo that might sound completely foreign to you. CrossFit is quite fast-paced and knowing the lingo will help you adjust faster. Before you start your new journey to fitness, learn the following terms:
Box: This is what the CrossFit gym is called. The gyms are usually warehouse type buildings.
WOD: This stands for ‘Workout of the Day’ and refers to the workout that will be done on a specific day. The website, coach or gym determine the WOD and it is usually about 20 minutes long. The WOD consists of variations of exercises that keep changing. There is a new combination every day.
For Time: This means that you need to complete the workout as fast as you can.
AMRAP: This stands for ‘As Many Reps/Rounds As Possible and refers to completing as many reps or rounds in a timed workout as possible.
Score: This refers to your total number of reps or rounds completed.
CrossFit Games: Yes, we compete as well. The CrossFit Games is an event where the best of the best in the sport battle it out to be crowned the World’s Fittest Man or Woman.
As you can see, there is much more to CrossFit than running around on a treadmill. The workouts will keep you on your toes, interested and motivated. You feel your strength and stamina improve as you get better and fitter.