Faq

What is Ski Ganging (Bounding)?

Ski bounding, particularly with poles, is one of the most effective whole-body exercises a competitive cross-country ski racer can do to prepare during the pre-winter season as another training method. The motion closely imitates classic skiing and is a progression from Nordic walking, Ski walking which leads on to more intense workouts, accommodating for higher levels of fitness. Although hill bounding can be used for many type of workouts, it is best utilized for higher intensity work such as lactate threshold and V02 max sessions. To focus on strength and explosiveness, shorter intervals focused on getting maximum distance with each bound. Generally used on steep and/or long up hills.

What is a typical class?

Every session is varied and you will be notified what you will be doing prior to the session is underway. Each session consists a warm-up, main session with at least 45 minute’s work and ending with a cool-down/stretch, this rounds up the whole session to an hour’s workout. Goldie combines a mixture of training methods using various equipment, body weight exercises, partner/ team work exercises etc. all in the form of a military styled way. So expect to sweat, get muddy and be pushed to your limits all in a safe and controlled manner.

How do I sign up to a class?

Wait out -

What do I need to wear?

You need to own a decent pair of running/fitness trainers with no flat soles. I highly recommend some fitness kit (t-shirt, shorts, leggings, jacket etc. – weather depending) that you don’t mind getting muddy and wet as some exercises may involve crawling on the ground. Please arrive in your kit as there is no changing facilities in the vicinity.

Do I need to be mega fit?

You don’t no. We cater for all abilities of fitness and divide the class into ability groups, getting people to wear the respective colored bibs to differentiate the levels. Yellow – for beginners, Green – intermediate and Black – for the Ninja’s, advanced level. The different bib colors will dictate if you need to be working harder than the other colors – giving the black bibs more repetitions on exercises/laps or less rest time than the others.

Which level will you be?

I recommend you starting in an easier group and work your way up.

Where do I put my valuables?

Please try not to bring any valuables to your sessions, if not leave them locked up in your vehicles if you have travelled to the locations. As a last resort the instructor can lock them away in their van if you have valuables, but we do not hold accountability if anything goes missing.

Do I need to bring any equipment, yoga mat etc?

All equipment will be supplied by the instructor and will be set up prior to your session. No yoga mats will be used - This is a military bootcamp not a cuddle fest. Various equipment will be used depending on the session being conducted, this can be from kettle bells, logs, tires, weights etc. All you need to do is bring yourself, some water and some determination – we will do the rest for you.

How often should I go to CCSF Military Bootcamp?

It’s all down to you really of how committed you are to gain results but I would recommend a minimum of 3 classes per week. If you only want to come twice a week it may feel like your first time again, we are not just a fitness class we want to become your new family. Some of our boot campers take more than 5 sessions a week, but we do recommend a rest day – this is very important to give your bodies a repair time.

When will I see/expect to see results?

CCSF Military Bootcampers see results fast. If you are going 3-5 times a week, expect to notice a change in your body within the first month. You may not notice yourself but your family and friends may notice before you. You’ll feel better about yourself and will be more motivated to workout. Work outside your comfort zones and that is where the changes happen.

Do you allow walk-in’s?

First sessions are free of charge as a taster but ideally we would prefer for you to sign in online before turning up to a session so that all the required forms are filled in – giving you the full hour of training with us. (PAR-Q, Health & safety and consent forms). Keep in mind that some classes may be full up so make sure you book your spot in advanced.

What if I am late to a class?

Sometimes these things happen - If you have booked your spot in advanced and you have turned up late during the session, you can just slide in and join the group. You will also incur a punishment exercise also, so do not be late. If a no show, you will still be deducted a session from your total as it is considered as taking up a space for someone else.

What is your cancellation policy?

Sometimes things crop up and can’t attend session, if this is the case please inform us ASAP. Any changes or cancellations must be done by 12 hours before the scheduled class time or you will be deducted down and charged for the session. This will help to ensure that we can accommodate all of our clients who would like to get their sweat on.

What is Nordic walking?

Nordic walking is just like ordinary walking except that you use specially designed poles that help you propel forward. It has the origins in cross-country skiing, so your upper body muscles as well as your legs are involved. Making Nordic walking a genuine whole body exercise and it can be as gentle or energetic as you want.

Who is it for?

Generally, anyone really. Age is no restraint although we don’t have any poles suitable for children.

Can I join the regular Nordic walking groups straight away?

You must have had some basic Nordic walking training before you join the main walks. We run beginner sessions where you will learn the technique, this frees up the normal sessions to do what they are aimed to do – enjoy the experience and surroundings.

How long or far are the walks?

Most of our walks are an hour long and these require a reasonable level of fitness, however we also have a shorter, slower paced walk for those who want or need to go at a gentle pace. These walks can be mixed with flat, hilly and coastal terrain to suit different fitness needs.

What clothing and shoes should I wear?

Walking boots are best suited but if you don’t have them you can wear waterproof and breathable walking shoes or a good set of trainers. just bear in mind you may get wet feet if the grass is long. Tip – if you only have trainers why not buy some waterproof socks to keep your feet dry in wet conditions. Clothing is best to be layered, with breathable fabrics and a waterproof jacket. Nothing bulky though this will restrict you when walking. Be sensible and check the weather conditions – a hat or gloves may be needed in colder weathers.

How fit do you have to be?

Nordic walking is used as fitness training and can be used as a rehabilitation tool for post illness or surgery. This means the classes are designed to improve general fitness and you can make your walk as hard or as easy as you want!

How big are the classes?

The maximum number we will take in a group is 15. You will need to book as some of our walks are very popular, we recommend that you book early.

Do you still walk if it’s raining?

Generally, yes but if it is very very wet we won’t as the walking conditions become slippery and unsafe - we will never walk in thunderstorms. If in doubt call the instructor.

Can I use trekking poles for Nordic walking?

NO. They have different grip and straps from Nordic walking poles and this will make it difficult to master correct Nordic walking technique.

I’d like to buy my own poles – can you recommend what I should buy?

Speak to your instructor and they will recommend what’s best for you. Considerations being – where you’ll be walking, whether you want to travel with them, how much you plan to use them etc.

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