At CrossFit Dignus we pride ourselves in having a welcoming and supportive environment. This environment is fantastic for newbies to the world of CrossFit. You join a community that is ready to laugh with you, cry with you, sweat with you, yell at you, celebrate with you and cheer you on when you’ve got nothing left. You gain so many new friends to help you on your journey. Awesome right? But where and how does this all start?
Our onboarding program comprises a vast array of vital information and activities that help to get you started safely and comfortably at CrossFit Dignus.
There are three components:
INTRO WOD
First off, you come in for an intro class; your very first WOD (Workout Of the Day)! This is a monumental experience and as daunting as it is, you will look back one day and feel super proud of your audacity. See some other athlete’s First CrossFit Workouts in this YouTube vid. See, we all had to start somewhere! At your first workout, you also meet your awesome coaches, the Dignus crew and experience your new CrossFit playground first hand.
ON-RAMP
After you’ve finished your first class, and you’re feeling like a boss, we have you attend two 90-min fundamental sessions called On-Ramp. You will be in either group A or group B. Both are the same, just different nights of the week. Despite your sporting or athlete background, we still highly recommend that these sessions are attended. You may take to these quite well, or you may not and work will need to be done to have you moving well. This is just the beginning though and it doesn’t matter where you’re at! The two session cost $100.
What’s included in our On-Ramp:
– Movements
We go over the fundamental movements that constitute CrossFit. We play close attention to technique here and we begin to have you moving as best you can in the time we have.
The movements are:
1] Air Squat
2] Front Squat
3] Over Head Squat
4] Press
5] Push Press
6] Push Jerk
7] Dead Lift
8] Clean
9] Wall Ball / Thruster
– Nutrition information
At Dignus, we understand that some people might not have ever worked out at this intensity level. With this in mind, we realise that you may not be entirely aware of how to fuel your body. We briefly touch on what kind of fuel is good for training and what supplements may be worthy to consider.
– Mental toughness
Again, we understand that this workout intensity might not have ever been experienced before! We take you through some ideal ways of approaching your workouts and a few tips and pointers for conquering that negative mindset that can kick in when times get tough at training!
BUDDY-UP
We don’t expect any of our on-boarders to come out of our on-ramp sessions a pro and we understand that you may have some niggling questions that you might want answered as you start doing your classes. With this in mind, we set you up with someone who has been a CrossFitter for some time. This person is more than willing to assist you with any questions you might have and are just generally there to support you in class. They won’t be coaching you, just mentoring you. Your coaches will be the ones assisting you one-on-one in your first few classes until you find your feet with the movements. We feel by continuing to pay close attention to you and signing you up with a buddy, it is ensured your transition into CrossFit, and our box, is as smooth as possible.
Just remember, everyone starts somewhere and we are here to support you every step of the way. Your time is now!