Who can join? Do I have to be super fit?
No, you don't have to be super fit. Anyone can join who is willing to learn new ways of training and work hard. It doesn't matter if you're a beginner or an elite athlete - just bring a good attitude and a willingness to learn. Everything can be scaled to your individual needs.
What does a typical training session involve?
You show up at a set time and receive instruction and guidance from a certified coach. It's very similar to how a martial art club would run, but you will be learning strength and conditioning concepts. The workout typically involves a dynamic warm up, strength / movement practice, workout of the day (WOD), cool down / midline work.
What can I expect from my first workout?
We are very cautious with first timers and will try to ease you into CrossFit so that your first experience will be a good one. Depending on your physical condition we will gauge a very basic workout tailored to your abilities. Bring clothes that are comfortable and wear shoes that you can run in. If you have physical limitations from an injury or a sickness we will make sure to make appropriate modifications. If you feel that your workout is too easy and you didn't get the experience you were looking for, let us know and we will make sure to step up the intensity the next time you come in. This also goes for those that feel that their workout was too intense. Since intensity is relative to your emotional, mental and physical capacity it is sometimes hard to gauge where your fitness level is. As we get to know you better we will be able to streamline your workouts to fit within your abilities while at the same time give you goals to work towards.
Should I rest when I'm sore?
If you are new to exercise and the feeling of being sore, rest will help. Your body actually heals when it is resting, but it is important to build on progress made. Workouts generally are structured so that problems relating to soreness from previous workouts are minimised. All sessions include a standard warmup and WOD specific warmup so there is usually plenty of time to get yourself into a better position pre-WOD than when you walked into the gym. As you continue to train and improve you will deal with soreness differently, you may grow to enjoy it and will have a greater ability to listen to your body
How many times do you recommend coming in for beginners?
The full CrossFit Aspodel is a 5 day a week program, so ideally you will progress to the stage where you can in most cases make 5 days a week, maximising your value for money and also completing all elements of the program. Initially you may want to try to train 2-3 times a week until you feel you can attend more. With correct nutrition 3-5 days is a great platform to make some fantastic changes to your lifestyle.
What if I have a sore back?
We have a back strengthening program that has been extremely effective. Usually sore backs are due to core weaknesses. Please contact us if you have any issues.
What if my knees are sore when I do squats?
We have found that many people with knee issues have a limited ability to recruit the right muscle groups and move using incorrect mechanics when squatting. We aim to quickly correct both of these issues and get you on the way to resolving your knee problems.
Why does it cost HK$XXXX dollars a month, when "Pure or Cali Fitness" only costs HK$XXXX?
Every session at CrossFit Asphodel is designed and orchestrated by a CrossFit trainer who will ensure you have proper form on all the movements. This is unlike a typical gym where you are responsible for your own routine and nobody corrects your form. We are passionate about our work and in order for you to get the results you desire, we will demand your 100% commitment within sessions.
I still have questions - how do I contact you?
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CrossFit Asphodel - (+852) 35687719
