How does your gym work?
At Crossfit Llanelli there are no joining fees. Memberships run on a month by month basis – we want to you come and train, enjoy your membership and get results. We don’t tie you into contracts as we believe what we offer is so much more than any conventional gym that our actions and training methods will keep you wanting to come back.
Sessions are run in groups, capped at 10 or 15 people dependent on session and spacing requirements needed (we have legislation to follow!). There is a set warm up followed by a set workout. All movements are explained, with time spent on learning these. The group performs the workout together, creating a tremendous feeling of camaraderie and community. Workouts are also universally scalable, meaning pensioners, sports professionals and housewives could all be working our alongside each other. Members get a great sense of achievement from completing these workouts and make friends along the way!
What is the workout?
The workout-of-the-day, or WOD as it is better known in the CrossFit world, consists of constantly varied, functional movements executed at high intensity. These workouts usually last 10-20 minutes but can be as short as 5 minutes or even over 30 minutes. You never know what you are going to get!
It sounds hard – I don’t think I’m fit enough….
The beauty of CrossFit is that it is applicable to anyone and can be scaled to meet all abilities. This allows them to work at an intensity relative to them. The workouts are tough but can be adjusted to suit all fitness and ability levels. CrossFit will benefit all individuals, from elite athletes to pensioners, and is particularly beneficial to those needing a basic fitness for their profession, e.g. manual workers, emergency services and the military. The needs of Olympic athletes and our grandparents differ by degree, not kind, and so we scale workouts, we don’t change them. Whoever you are, whatever you do, you are capable of CrossFit. CrossFit training is unparalleled in its effectiveness but is always to be approached progressively. The key ingredient to success here is real commitment.
Will it help me lose weight?
The movements and intensity offered by CrossFit demand more, physically, than traditional gym routines and therefore you will burn significantly more energy in a shorter time period. Along with a healthy diet, over time you will become leaner. Weight loss is not a specific aim of the CrossFit programme but is certainly a welcome side-effect! If you train like an athlete and eat like an athlete, it is no great surprise that CrossFitters start to look like athletes.
What do you do for cardio?
Most mainstream gyms and health clubs will programme clients a standard workout comprising isolation movements and extended aerobic sessions. Does the following sound familiar?
10 minutes warm up on bike
10 minutes on various leg machines
10 minutes various upper body machines
10 minutes abs
15 minutes cross trainer
15 minutes run
Every. Time. You. Go. In. the. Gym... Boring. And ineffective. And over an hour long.
At Crossfit Llanelli we use compound, functional movements and short, high intensity sessions to get you results, interspersed with longer duration efforts. These movements and intensity levels has been scientifically proven to be noticeably more effective at achieving desired fitness results. Sadly, most conventional gyms still embrace the old, much less effective methods of training and many gym goers remain unmotivated and rarely use their memberships. Those gyms who have noticed that CrossFit training is gaining popularity offer a ‘CrossFit-style’ session here are there. But it’s not CrossFit!
But I don’t want to get bulky……
It takes years of very specific dedication to training and nutrition to pile on that much muscle. CrossFit will not make you big and bulky - it will make you strong. This is usually a question asked by women – the female body is not designed to react that way to heavy weights. Put out of your head any pictures of female body builders – these ladies look this way because they are extremely dedicated to a very specific goal, and train and supplement in a way designed to increase muscle size. This is unsustainable in the long term. We don’t do either of these things. We train for health.
Sounds great – how do I get started?
All potential new members are welcome to attend a free taster session whenever is suited to them. Please visit our booking system (see ‘Schedule’) to book yours. Scroll through the weeks to the date you want to attend and clink on the ‘book’ button. Follow the instructions to register! After attending your taster session, you will be invited to complete two additional introductory sessions (known as our ‘On-Ramp course) where a coach will take you through the basic foundational movements in preparation for future classes and workouts.
Once registered you will need to follow the link to complete our waiver – this is required before you train with us. Then book your first class and turn up early for a 1-2-1 chat with our coaches and a tour of the gym.
If you’ve done Crossfit before and just want to jump straight in, that’s fine too. Register on our booking system, complete the waiver and come on down for your first class! So, what’s stopping you?
How long are the classes?
Classes are an hour long. During this time there is a programmed warm up, time to review movements or work on individual skills or technique and then a group workout (or WOD). The workouts vary in length but usually are within the 10-20 minute time frame. This format can vary day to day. Some days will just be a lifting session, sometimes an hour of gymnastic practice. This is all carefully planned out and programmed for the maximum benefits of our members.
It seems expensive compared with a regular gym….
The average gym membership is somewhere in the region of £45 per month – let’s look at what you get for that. You can walk through the door. What do you get when you are in there? A standard programme you do every time you go. On your own. No-one motivates you. You get to ‘reward’ yourself after a workout with a sauna, jacuzzi and muffin from the on-site café though……and be right back where you started next time you go in.
At Crossfit Llanelli, you are not just joining a gym; you are joining a community.
“Joined the Gym in January – dropped out in March – still paying in December!”
Sound familiar? In the traditional fitness industry, there is a dropout rate of almost 80% in the first 12 weeks, which is why they make you sign a 12-month contract (or pay a premium if you don’t). Traditional gyms rely on only 10% of members actually attending – that’s how they make their money.
With Crossfit Llanelli the opposite is true. Crossfit Llanelli has had a retention rate of over 80% since opening.The reasons for this huge difference? A great experience, failproof methodology, supportive community and awesome results that speak for themselves.
We provide personalised coaching during every workout, for every exercise…We not only teach you proper movement, form and technique, we also help you to find a level of intensity within yourself that you may not even realise existed. The sense of camaraderie and community that we develop in our group classes is something you won’t find at a traditional gym, or through training alone. This is the best training you can get, the return on investment huge, and the experience life changing. And if you don’t like it, you can leave. We are confident you’ll love it though!
How about ‘bootcamp’ fitness programmes – they’re cheaper….
Of course they are. Training is in a public place, the park’s charge for this is minimal no matter how many people turn up… if the company running the sessions have even got permission from the council! There is minimal equipment. There is often only one session per day in any one venue, sometimes not at all. There are numerous people working out – what individual attention do you get? What attention is paid to your individual safe and effective execution of movement before you start? Do you have to pay a joining fee or sign a minimum 3-month contract? What are you actually paying for?
At Crossfit Llanelli there is a purpose-built facility, specialist equipment and highly trained coaching staff running small group personal training classes. And if you don’t like it after a month, you are free to leave. What have you got to lose?
Why train at Crossfit Llanelli rather than join a gym?
Results.
You can’t compare the results of 3 months at a gym with 3 months of CrossFit. The CrossFitter will be fitter, faster, more powerful and leaner. More importantly – the CrossFitter will probably still be training. We provide skilled coaching, support, the appropriate tools and advice to keep you motivated and working towards your goals. Plus, you will likely make lifelong friends along the way.
Can’t I just follow the workouts posted on your social media pages?
We occasionally offer our workouts on our social media pages – you don’t have to train with us to access it. What we offer is sound and professional coaching, motivation, intensity and community. High intensity and correct coaching will lead to faster results. Training with us, you’ll trainer harder, better, and get more support with technique, motivation and diet. You’ll probably train more too.
What should I wear?
Anything that’s comfortable and allows you to move freely. Boardies, Shorts, 3-quarter length pants, joggers, vest tops, t-shirts, hoodies. Layers are a good option, especially in the winter months as the gym can get cold (although we get you thoroughly warm again!). Tight trousers (unless they have lycra in them) are not recommended. It may also be a good idea to remove jewellery, especially metal rings.
Do you have a shower and changing rooms?
Yes, we have 2 changing rooms, one male, one female. Both with a shower, and a toilet, with an additional disabled toilet on the ground floor.
Where are your machines?
Apart from a few bits of standard ‘cardio’ kit, rowers, ski-ergs and Assault bikes, for if the weather is bad, we don’t use any. Machines often force your body to move in unnatural ways and can put unacceptable stresses on your joints. We primarily utilise functional, compound movements, which move your joints through their natural range and have a better carry over into life and sport.
We don’t use machines…..we build them.
Why should I try CrossFit?
Have you ever seen someone who can’t get out of a chair, or gets breathless walking upstairs, or can’t walk down the street without help? It is our belief that many of the ailments we see in old age are directly caused by a loss of functional fitness and/or poor nutrition. By training our bodies using everyday movements with a wide variety of tools we firmly believe out athletes can lead productive lives regardless of age.
For those who compete in sports, functional exercises and skills transfer directly to the sporting area and lead to an increase in strength, speed, agility and flexibility among other benefits.
What else does Crossfit Llanelli offer?
We offer personal training, team and sport-specific training, movement therapy, sports therapy, CrossFit Kids, personal programming and nutrition. We also offer family and bring-a-friend days, and outreach sessions/charity events to give back to the community.
Why Crossfit Llanelli?
Here at Crossfit Llanelli we are proud to have three Level 1 Crossfit trainers, two Level 2 Crossfit trainers who are both also Crossfit Kids qualified trainers. We also have two trainers qualified to coach Adaptive Training.
We offer six daily classes at various times to suit differing work schedules.
We have been open since January 2015 and are now proud to say we have built a community of like-minded people who have formed lifelong friendships.
Simply put, Crossfit Llanelli epitomises CrossFit. Is it not watered down with other fitness fads just to get people through the door and make money. There is only quality, effective training, delivered by people who truly care about your achievements and progress.
In short, effective CrossFit programming, high quality coaching, and individual investment of time in our members’ fitness, health and goals makes Crossfit Llanelli like no other gym out there.
But other gyms are cheaper…..
Our prices reflect the quality of training, facility (both quality and size), trainer qualifications and experience, reputation, number of classes available, and other products that we offer. We are confident we are one of the best out there.
What about……?
Got a question we haven’t answered? Feel free to contact us at info@crossfit-llanelli.co.uk. You many also want to check out the FAQs section of CrossFit.com here.