Why should I CrossFit?
CrossFit is a unique fitness methodology which provides a long-term solution to over health and fitness. Ever joined a gym and found yourself quitting halfway through because it was too boring or you didn’t know what to do to achieve your fitness goals? CrossFit is a system which teaches you good movement, technique and strength which in turn helps you reach unparalleled levels of health and fitness. CrossFit not only promotes a fitness regime, it promotes a lifestyle. This lifestyle will let you see real results and keep you interested for years to come.
Whatever your goals, CrossFit will help you get there. If you’re an athlete, CrossFit helps you master all the components of fitness you need to succeed. You may simply want to be able to walk up the stairs without becoming breathless or loose some baby weight, CrossFit will, guaranteed, get you there. Your CrossFit coach will scale the workout of the day to suit your needs so you are always challenged in the best way possible. Remember, change and results only happen outside your comfort zone, but they are so worth it!
What is CrossFit ?
CrossFit is a training methodology designed to get you fit, fast. It encompasses all aspects of fitness such as strength, cardio, speed, power, agility, endurance, stamina, balance, accuracy and flexibility.
The definition of CrossFit is ‘constantly varied, functional movement performed at high intensity’. The basic idea behind CrossFit training is to teach functional movement which allows you to move easily. Ever sat down on the toilet and then stood up? This is a similar movement to a squat. Do you know someone who has difficulty doing this movement? CrossFit helps you avoid this. Constantly varied means we do as many different movements and exercises as we can. If you do the same training over and over again, you cannot expect results to improve as your body simply gets used to it. By training differently every day, you avoid boredom and keep your body improving! Finally, high intensity means you work hard in the time you are given to workout. The more intensity, the better the results. For this reason CrossFit workouts are often relatively short, but you get much more out of this type of training then say plodding along on the treadmill for an hour.
CrossFit Inc state: ‘In implementation, CrossFit is, quite simply, a sport—the “sport of fitness.”We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game, yields an intensity that cannot be matched by other means. (CrossFit.com).’
Why train at CrossFit Tone rather than joining a conventional gym?
At CrossFit Tone we want to empower women to feel good, be strong, fit and healthy, feel sexy and love their bodies! This lifestyle gives you the vitality to do what you want in life and feel fantastic doing it!
Remember CrossFit provides long-term sustainable results which allows you to keep improving. Most people quit their gym membership after 3 months (or simply keep paying and stop using it!). CrossFit gyms retain many more members for much longer periods of time due to the small group classes, personalised coaching, support from the community and the results people see in their fitness. Many people find CrossFit a life long solution to staying committed to fitness and their health.
Why a women’s CrossFit gym?
At CrossFit Tone, our mission is to provide professional coaching of Fitness for Women. We provide an incredibly supportive, encouraging and non-threatening environment for women to workout, learn new skills and become the fittest, strongest and healthiest they can be.
Studies have shown that when women are training with other women they work far harder than when training in a mixed or male only environment. Women encourage and support one and other to go harder, faster and better where as men tend to compete aggressively against one and other. This subtle difference means you push yourself beyond what you think you are capable of and see results faster!
What should I wear?
Gym shoes, gym clothes and anything else you need that is appropriate for a gym. Drink bottle and towel are recommended! A smile and “bring it on” attitude are also mandatory!
How long are the classes?
Our classes are 1 hour long and are taken by a highly qualified fitness and CrossFit coach.
A usual CrossFit workout is structure like this:
General warm up: Functional stretches, mobility work, dynamic stretch and movements to make sure you’re ready for the class
Strength or skill: If it is a strength day, you will be doing weights, all coached and taught by a qualified weight lifting coach demonstrating correct technique and form. A skill would be, for example, a pull up on the rig.
WOD (workout of the day): this is the cardio intensive part where you will have to complete a set amount of work for example: so many repetitions (reps) of a set of particular exercises as quickly as possible; or a set time limit to complete as many repetitions as possible of a set of exercises as possible.
Midline (core) work: Simple strength or body weight movements to help improve those small muscles
Cool down and stretch: in a group or on your own.
Will it help me lose weight?
This is a common question and the answer is YES! CrossFit, due to it’s high intensity and strength component will help you shed those kgs! Did you know, when studied, participants who trained strength and cardio together, lost twice as much weight as those who trained cardio alone? The high intensity training has also been proven to burn more calories post workout and throughout the day and night once you’ve finished training! Finally the environment here is one of encouragement and inspiration! Many of us choose to eat healthily and help you to learn to do so too! CrossFit is a lifestyle and therefore has a significant impact on your waistline and health!
It sounds hard – I don’t think I’m fit enough…..
It does not matter where you start as long as you get started! CrossFit allows the coaches to modify the workout to suit whatever your fitness level. We don’t throw you in the deep end and watch you drown; we want to see you succeed. The workouts are tough but we can help you get used to them at your own pace and the results are more than worth it!
As CrossFit Inc put it ‘The needs of Olympic athletes and our grandparents differ by degree, not kind, so we scale workouts, we don’t change them. (CrossFit.com).’
It seems expensive compared with a regular gym?
CrossFit is more expensive than a regular ‘globo’ gym such as Fitness Frist or Virgin Active, or is it?
CrossFit Tone is very different from a regular gym and provides far more than these gyms could ever offer. What do you get for you normal gym membership? It can get pretty boring and repetitive and provides little support. That’s why you either drop out and/or keep changing gyms or simply keep paying the membership and never go! Have you ever got very far with these gyms? If so have you got the results you were after? The massive drop out rate (80% in the first 12 weeks) clearly shows these gyms as ineffective. You also have long lock in contracts up to 24 months – this is where they make their money – they know so many people just don’t come in!
At CrossFit Tone our retention rate is 80%, with no lock in contracts! Why the difference? We provide coaches who care about our members results, provide classes which are stimulating and fun, where you are constantly learning, developing and achieving. At every stage of your workout, you will receive personalised coaching to ensure you gain maximum benefit and achievement from the session
You may get this type of attention if you do personal training (for $90+ per hour) but just one hour a week of personal training plus your gym membership is way more expensive than one week of training at CrossFit Tone.
Finally, CrossFit Tone provides a comradery and community that develops in our small group classes, you simply won’t find in a Globo Gym environment. Consequently, your Return on Investment will be second to none and your experience with us – life changing.
But I don’t want to get bulky…
We’ve heard this a lot, it is a common misconception among women who believe they will get bulky when lifting weights. The truth is, women are not designed the same way as men and have to have precise nutrition, training and dietary supplements to get ‘bulky’. Unless you train this specific way for years, you will not achieve this look.
CrossFit creates fit bodies, bodies which women are proud of. Remember, if you’ve tried to get that toned look with hours of cardio and it’s not working, try CrossFit for an awesome, rocking bod!
Do you have a crèche?
The crèche operates during the Mums & Bubs designated classes – check the timetable – generally the 9:30 and 10:30 classes. We do ask that you book in for the 4pm classes to ensure the child carer is available.