FAQ :: Crossfit Dublin

FAQ

What is CrossFit?

Constantly varied, functional movements performed at high intensity. Read more about CrossFit and fitness.

How do I start CrossFitting?

Start by doing our free trial class – contact us today

This is a session, in which we will evaluate your fitness level. Come in 5-10 min early and fill out the Waiver and Intro form. We’ll take you through a specialized warm-up to start the evaluation process. Next, skill training, to evaluate the level of training you will need, and finally, the workout. After which we’ll go over the next course of action for you and the answer any question you might have. Call us on 01 209 0952 to arrange your free session or visit our contact page to contact us by email.

Who comes to CrossFit Dublin?

Everyone! We have CrossFit programs for all ages. The CrossFit program is scalable to your ability, range of motion etc. All ages and levels of physical abilities have benefited from the CrossFit program from the untrained to the athlete and from children to the elderly.

Where are you located?

CrossFit Dublin is at 22a Brookfield Avenue, Blackrock, Co. Dublin . We are a 5 minute walk from the Blackrock Dart station – click here got a map. Click for our contact info.

When are you open?

Please see our schedule.

What payment methods do you accept?

We accept cash, check, VISA/Mastercard and Direct debit. Cash is preferred for drop-ins to expedite the process.

Do I have to sign a membership contract?

The choice is yours! We offer drop-ins so you can pay each visit, month by month memberships and longer commitment memberships.

ADULT CROSSFIT

Will I gain or lose weight?

Either is possible. What is certain is your body will lean up. Muscle mass density is much higher than fat and takes up less space. Depending on your fitness goals, we will work with you on your training program and nutrition to help you lose weight properly or gain weight through muscle mass.

Will I get bulky?

You won’t get bulky if you’re only doing CrossFit. However, by eliminating and reducing your body fat and building lean muscle, you’ll have a better defined body.

Can I find out what the workout is going to be beforehand?

Yes, vist our Workout of the Day page.

I want to do a different workout than your Workout of the Day (WOD). Can I?

Crossfit Dublin is only open during posted class times therefore when you attend a CrossFit class you will be doing the Workout of the Day (WOD).

I looked at your Workout of the Day but I have never done those exercises. Should I still come to your CrossFit class?

Yes! This is the reason for fundimentals where yiou will learm the mechanic of how to move correctly. Think of it like you are getting the benefits of personal training in a motivating community environment.

I heard the workouts are intense. Am I ready to start CrossFitting?

Yes! Intensity is relative to the individual; You will workout at an intensity level that you are comfortable with.

What is a Foundations session?

CrossFit utilizies a broad range of multi-joint functional movements from three different modalities: weightlifting, gymnastics, and monostructural (commonly known as cardio). We introduce you to the fundamental exercises (Squat, Pull-up, Deadlift, Sumo Deadlift High Pull, Medicine Ball Clean, Shoulder Press, Push Press, Push Jerk and others) in our “Foundations Classes 1-5”.

We keep class sizes small to keep quality of training high. This format allows all levels of experience to build a stable base from which more complex movements can be learned. If you have a limited background in fitness or the movements listed above you should be here! You don’t need to have a high level of fitness before you start CrossFit. We will teach you the movements that are the most efficient for developing fitness, and the loads in your workouts will be scaled to your current capacity.

Please email info@crossfitdublin.ie to schedule your Foundations.

What should I eat before/after a CrossFit workout?

It depends on lot of things. Here it is one at a time.

1 – Type of workout.

If the workout will cause you to have an elevated heart rate, lots of sweating, requires lots of effort, then you will not want to eat within 2-3 hours prior (amount of time depends on how you feel during workout after food). Stick to calorie free beverages – water, coffee, tea (unless one of these upset your stomach).

2 – Time of workout.

Follow the directions above if the workout is late enough in the day to allow you to eat food prior. If it is early morning, then get up, drink some water, maybe some electrolytes (poweraid), and hit the workout.

3 – Weight Training.

If the workout is not a heavy breather, or one that will not cause an elevated heart rate for a prolonged period of time (i.e. Deadlift, 3-3-3-3-3), then you can eat as close to the workout as you like – again, as long as you feel good throughout the workout.

4 – Things to avoid prior to a workout.

Avoid foods that will cause an irregular pattern in your blood sugar. For most of you that will be foods that are high glycemic (i.e. pineapple, banana, most grains, flavoured yogurt, food bars, sugary drinks, etc.). For others this may involve not eating too much fat (oils, nuts, seeds, avacoados, etc) or protein (animal foods, dairy, eggs, etc.) prior. Just take note of what makes you feel good. Another suggestion would be to avoid dairy foods prior to any heavy breathing workout as it may cause an excessive amount of mucous for many people – in the CrossFit world… that is not a good thing.

5 – After the Workout.

You will want to choose the ratios of food (protein/fat/carbohydrate) you consume based on your body fat %. For an estimate, unless you can see you abdominal muscles you are going to be higher than 12-13%. This is your starting point. If the workout is a weight training workout, then eating a balance of protein, fat, and carbohydrates within one hour following will be optimal. The higher your body fat (greater than 13%), the less carbohydrates (less than 10-15 grams) you should consume (on a linear relationship – the higher the body fat %, the lower the carbohydrates) after this type of workout. If the workout is a heavy breather of long duration (greater than 7-10 mins) with lots of sweating, you will want to consume quality protein and carbohydrate dominant foods. For most, avoiding fat is not practical as it will help you for the rest of the day. Again, if your body fat is higher, then the less carbohydrates you should consume (under 20-25 grams). The exact amounts and types of food will depend on lots of things (your body mass, body fat %, food tolerance, activity level, schedule, experience with training, etc.).

Sound confusing? It doesn’t matter, we offer detailed nutritional advice