Exercise Review: Southern Cross Fit, Willetton.

by Annette @ Wellness WA | May 25, 2010 | Exercise, Reviews, South of River

It is fair to say that we are self confessed Crossfit addicts, more accurately we are Southern Crossfit addicts!

We know what you are thinking “What on EARTH is Crossfit?” We know this because it was precisely what we thought before we started our love affair with the program! So before we get into the actual review here is a bit of an explanation about Crossfit.

Crossfit is a strength and conditioning program that is sweeping the world and gathering dedicated followers wherever it goes. Each day in a Crossfitter’s life they will encounter a different workout (Workout of the Day or WOD). Exercises contained in these workouts vary from running, push ups and sit ups to weightlifting and gymnastic based movements. Each session, or class, held at the gym is led by qualified instructors that provide motivation and feedback and assist with completing the workout correctly and safely whilst still pushing you to achieve a new personal best time or weight. Every workout can be scaled to meet your current fitness level which means that literally everyone can complete the workout regardless of prior experience, fitness level, previous/existing injuries or limitations.

Now, when we first heard this we would be lying to say we weren’t nervous and worried about what sounded like a fairly full on exercise program. The biggest step was putting on our workout gear and heading down to our first session at Southern Crossfit. We have never looked back! Southern Crossfit (or SXF as it is commonly known by its flock of members) embodies all that Crossfit stands for. The three owners and trainers are dedicated to each and every member’s fitness goals and the community this creates amongst its members and trainers is social, motivated and most of all fun! Southern Crossfit is one of many Crossfit gyms across Australia and is located in Willetton, Western Australia.

Our typical day starts with checking what the WOD (Workout of the Day) is on the website, this is either a very good idea or bad idea depending on the workout but we learnt very quickly that the ones that look hard or sometimes even impossible are the better ones to attend as you get the most out of completing them. WOD’s vary day to day, week to week and month to month, you will find it very hard to get bored. When it comes time to leave work it’s off to the gym (“the box”). Classes are held in the morning and afternoon at various times but we personally prefer the afternoon/evening classes as we are certainly not early birds!

When we arrive at the box we get to catch up with everyone, discuss workout times and the impending workout. “The Box” or the Southern Crossfit gym is a large building in the industrial area of Willetton. This is not your usual gym. You will not find mirrors here or treadmills, instead you will find sand bags, pull up bars, gymnastic rings and a second level dedicated to teaching technique and most importantly stretching after a workout. For us, joining the gym has always been the same, there is the worry about how you are perceived, the meatheads in the corner always vying for the best position in front of the mirror so they can grunt as they lift dumbbells and the heavily made up gym bunny who seems to be able to run for miles without sweating! Southern Crossfit is different, very different. It seems to attract the genuine, the friendly and the dedicated amongst us. Every new member is quickly made to feel very welcome and just like Cheers, Southern Crossfit is the place where everybody knows your name. Everyone is there for the same reason and this resonates throughout the gym when members stay behind to cheer on the next class or arrive early to cheer on the other class. We have never experienced anything like it!

First we are run through a warm up that makes sure we are fully prepared for the workout as well as a run through of the workout itself and how each movement can be performed. Yesterday’s workout was 3 rounds of an 800m run and then 21 Dumbbell Push Presses with the recommended weight for the dumbbells being 20kg each arm for men and 15kg each arm for the ladies. This is to be done in the quickest time possible. During the explanation the trainers come around and ask if you have done the workout before and if so what weight. They tend to ask what you feel like you can do and will tell you to stick with it or try for a higher weight if they know or think you can challenge yourself a bit more. We went with 5kg and 7.5kg respectively based on previous workouts (which are logged each time we do a workout in our log books. Very handy!). Before you know it the countdown to start the clock is on and we are lined up at the start of the run (runs are performed around the surrounding areas with 100m, 200m and 400m marked on the side of the road for reference. This is excellent as getting out and about in the fresh air is very rewarding on the hots days and refreshing on the cold days).

3, 2, 1 and we were off for our first 800m run which was two laps to the 400m mark. Today’s trainers, Hayden and Cheng, keep spurring us on by telling us our times as we head off on the second lap and offering words of encouragement. Once we are done with the first run it’s into the gym to do the Push Presses. These are tough but the trainers keep us motivated and help us with technique as we go through and the music is up to keep us going. Two more rounds to go! Second round of any three round workout is tough but we push through. The final round, we are nearly there! We always find that little bit extra in the final round and end up finishing with good times. Finished! There is smiles and heavy breathing all round but we feel great for having challenged ourselves.

After the workout its time to pop our times and weights used down in our log books and head upstairs to compare workout stories and congratulate each other on a job well done! The stretching area is fitted out with a padded floor to make it more comfortable and uses special equipment to help get into every muscle. The trainers demonstrate each stretch and can also be quizzed if you have any sore spots from previous workouts during the week. A single class takes 1 hours including warm up, skills instruction, workout and cool down.

Every time we leave the gym it is with the knowledge that we have achieved something. We both live north of the river and travel to Willetton especially for this gym. There are many Crossfits around Perth but this one is our home. Each class can be compared to a group personal training session as the attention paid by the trainers is meticulous and helps you improve greatly with hints and feedback.

Crossfit as a program extends far beyond just going to the gym as well. There are many competitions, affiliate gatherings (where all the Perth gyms meet up and workout together) as well as the world wide Crossfit games! It is such a flexible program that many refer to it as a sport. We prefer the WA based competition but both hope to give qualification for the Australian Games a shot next year, who knows what we could achieve in a year!

Southern Crossfit (the gym) turns one year old in July and we have enjoyed being part of this amazing community during its first year. We look forward to seeing you down there too! As Southern Crossfit’s mantra suggests the only thing you can be is “Better than Yesterday”.

Web: http://www.southernxfit.com
Address: 10 Whyalla Street, Willetton WA, 6155.
Phone: (08) 9259 0003
Email: info@southernxfit.com

Imogen and Astrid
xo