FREQUENTLY ASKED QUESTIONS

Can I get Discovery Vitality Points for my training sessions? +

Yes! We have the Discovery Vitality iPad app that allows you to log in each session you attend. You will receive 100 points per day. All you need is your ID or membership number.

Alternatively, if you have a fitness tracker, you can earn even more points by tracking your heart rate during sessions and uploading that to Vitality.

Can I get my Momentum Multiply Active Dayz for my training sessions? +

Yes! We have the Momentum Multiply card reader that allows you to log in each session you attend. You will receive 1 Active Dayz per day. All you need is your Momentum Multiply Card.

Do I need to be in good shape to start CrossFit? +

Not at all. We have individuals starting at all levels of fitness & strength. ”I’m not fit enough to do CrossFit” is a common misconception.

As coaches, it is our role to adjust, scale and tweek movements and workouts to address each individual’s differences. This allows us to have complete beginners and more experienced individuals working the same, although modified versions of a workout.

Each workout we program can be scaled specifically to meet the needs of each member in the class.

Do I need a background in lifting weights? +

No.

While weightlifting is a fundamental component and essential for developing strength and power, it is by no means a pre-requisite for starting.

In fact, it’s often easier for someone with no experience to be coached and learn the techniques because they haven’t developed bad habits that can be challenging to correct.

In many cases it is women that develop weightlifting skills quicker because they use technique rather than relying on natural strength.

Is CrossFit dangerous? +

There is a certain level of danger in any exercise as well as significant danger associated with doing no exercise or doing it incorrectly. CrossFit itself is not dangerous, bad coaching or no coaching is dangerous.

We are focused on providing people with results while minimizing the risk of injury.

Mechanics: This means that you first need to do the movements correctly with good technique

Consistency: This is the ability to do the movements over and over again, using safe and efficient technique

Intensity: Intensity is the ability to do the movements quickly, but only after establishing consistency

In addition, by varying the type, weight, and duration of our workouts we prevent the overuse injuries that often occur in other sports and strength programs.

Will I get big & bulky if I do CrossFit? +

This is a common concern, especially for women, when really it shouldn’t be. Generally speaking, women are not hormonally predisposed to building large amounts of muscle.

Adding lean mass requires dedication to a high-calorie diet and a focus on lifting heavy weights, very often.

While weightlifting is a key component in our programming, it is just part of a wider fitness model.

Our aim is to make you fitter, stronger, healthier and more confident than when you first walked in the door.

Am I too old/young to start CrossFit? +

No, the program is adaptable for people of all ages. We have teenagers training with us, through to members in their 60’s & 70’s.

What makes CrossFit different than other gyms? +

CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, or GPP. We don’t have leg days, back- and bi- days, or cardio days. We believe the body is a whole system, and strengthen it as a whole.So for you, this means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. Plus you’ll live in a healthy body with a strong, lean physique.

The best part is that every workout is lead by a qualified coach and you’re joined by like-minded people who want to be and feel better.

What makes Ballistix CrossFit different to other CrossFits? +

From a community perspective, every CrossFit is different. With different coaches come different styles and personalities. These personalities attract different type of members. Even within our different classes there are different vibes and atmospheres.

Family is very important to us, so we have a lot of couples, married and not married. Some with kids, some without. We value improving people's lives and so do our members. We are not solely after performance improvements, but creating a sustainable lifestyle, not only for our members, but their families and those that are around them. And this could be by just being a role model to others.

In terms of programming and our expertise, we were the 3rd CrossFit affiliate in South Africa, 2nd in the Western Cape and 1st in Somerset West. Some of our members have been training longer than what some CrossFit affiliates have been open for and longer than some CrossFit coaches have been coaching for.

Our coaching staff has over 20 years of combined coaching experience.

We've come a long way since 2009. Made many mistakes, changed things, made them better, made mistakes, made things even better and we continue to do this year in and year out.

Changing lives through fitness is what we are about and we are here to stay.

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What should I expect at my first CrossFit workout? +

Your first workout at Ballistix CrossFit Somerset West will be a fun and challenging experience. Each class starts with a dynamic warm-up, then it’s skill training, instruction and movement standards for the WOD (workout of the day). When your coach says “3-2-1 Go!” the challenge begins and our community of individuals push themselves and encourage others to achieve new levels of fitness.

Our programming and community class setup is designed so that anyone can participate.

You will feel successful and part of a community of athletes, many of whom you did NOT expect to be CrossFitters. You’ll have a better understanding of how classes are run and the method behind what we do. And it’s likely you will have learned new things, be a little bit “sore” and excited to come back for more.

What should I bring? +

Wear comfortable clothes that you can train in and suitable shoes.  Bring a water bottle and towel.

Do I need prior experience to do this? +

No. The beauty of our program is that all exercises are based on movements that you already do–like squatting, pushing and pulling.

Exercises are adjusted to inspire the beginner and challenge the most elite.

Should I warm up and stretch before class? +

We always have a warm up session before we begin. If you find yourself with a little extra time before or after class, feel free to start warming up on your own, practice skills, or just socialize. All we ask is that you come in ready to do some work!

Do you recommend training daily? +

No. Maximum benefits are derived from intensity and recovery. We offer a complete health and fitness program, and so we recommend that you take time to recover so that you perform your best at every session. This will prevent injury and backsliding from overtraining. You’ll be surprised to learn that the volume of training doesn’t reflect your fitness or progression. Talk to one of our coaches to choose the schedule that meets your specific goals–especially if you’re using CrossFit as your conditioning program for a specific sport.

On the other end of the spectrum, we do want to see people coming in on a regular basis. If you are combining it with other physical activity, then 2 or 3 times a week can work well. If it is the only physical activity that you do, then started out with 3 times a week is recommended and usually the path for many. As recovery ability improves, then that can be increased to 4 or 5 times a week.

But this is a personal journey for everyone and needs to be addressed on an individual basis.

What are some of the exercises/movements we do? +

We want to keep things interesting, engaging and enjoyable. So we utilize a wide variety of movements and exercises, using many different types of training tools. Kettlebells, jump ropes, pull up bars, gymnastic rings, medicine balls, barbells, dumbbells, etc.

But for the most part, we are teaching you to move. We teach you to move your own bodyweight in things like push ups, squats, pull ups to more challenging things like handstand holds to handstand walks. We teach you to move external loads in the forms of pulling, pushing, lifting, jumping.

And we include the stuff that gets you a little tired, but fitter in the long run. Think running, jump rope, rowing, cycling.

All these are combined in such a way that it gets results. The right amount, done the right way so that you keep coming back for more, wanting to improve and get better each session.

Why is CrossFit more expensive than a regular gym? +

First impressions may be that CrossFit costs more than a membership to the local commercial gym. However, instead of walking into another gym by yourself and training alone with your headphones on, we provide a group atmosphere where you will have a coach to work with you through every session.

You get one-on-one feedback, motivation, and instruction each and every class. Workouts are programmed by certified fitness professionals – all you have to do is show up and work hard! You will also benefit from the support and encouragement of your class-mates.

It's like working with a personal trainer, but without the heavy price tag!

Do I have to sign a contract and pay joining fees? +

While there are no joining fees, we do require you to commit for a minimum period of time. This can be either 3, 6 or 12 months. This is not to lock you into a contract you cannot get out of. It is about getting you to a buy-in from your side.

When we know you have made a commitment from your side to improve your health & fitness, then we can commit from our side to ensure that you get the quality coaching and guidance in order to achieve those results.

We want to hold you accountable, keep you engaged and see you win at your goals.

Do I have to pay by debit order? +

No. We do have options to pay via cash or EFT by paying upfront for the duration of your commitment period. In doing so we also offer a discount depending on the length of your commitment.

Do I pay full rate even if I start half way through the month? +

No. We will work out a fair pro rata amount for the training that you would attend the month of you starting.

Do you have shower & change room facilities? +

Yes. Whether you need to get to work straight from training or head off to dinner after your evening session, we have showers and change rooms to make that possible and convenient for you.

How accessible is your parking? +

We have loads of well lit parking located in the shopping centre. So whether you are coming early mornings or late evenings, you will feel safe and not have to walk forever to get to your car.

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