Fitness programming: why you’re either following a program or you’re not
Fitness programming only works when it’s followed the way it was designed. This is one of the most misunderstood concepts in training — especially today, when you can buy programs online, mix and match workouts from different platforms, or pick classes based on what looks fun that day. But here is the truth that matters for […]
CrossFit community: How training together changes everything
The CrossFit community has long ago learned something the fitness industry is only now waking up to: access doesn’t create consistency — people do. We don’t need more fitness apps.We don’t need more at-home programs.We don’t need another January motivation wave that vanishes by March. If access was the answer, everyone would already be fit. But access […]
Power training for aging adults: Why power declines first — and how we train it at CrossFit Kreis 9
Power training for aging adults is one of the most underrated elements of long-term health, yet it plays a critical role in how we move, live, and thrive as we get older. While many people associate aging with losing strength or endurance, the truth is that power — the ability to produce force quickly — is […]
Bring a friend class: A win-win at CrossFit Kreis 9
Yesterday, we hosted our latest bring a friend class—and once again, it reminded us why this format is one of our all-time favorites. These classes blend energy, fun, and community in a way that’s hard to replicate anywhere else. When the gym fills with pairs of friends—one introducing, one discovering—it’s a different kind of magic. There’s […]
Exercise snacking – small doses, big impact
Exercise snacking is one of the simplest ways to improve health and fitness — especially for busy people who don’t always have the time or mental energy to fit in long workouts. The idea is exactly what it sounds like: instead of doing one big “meal” of exercise, you break movement into small, manageable “snacks” throughout […]
Intensity vs training volume — why busy people get better results with CrossFit
When it comes to getting fitter, the question of intensity vs training volume determines how efficiently you can reach your goals. For professional athletes, the answer leans toward enormous training volumes performed at relatively low intensities. But for busy professionals and parents with only a few hours a week to train, higher intensity is what delivers the […]
ChatGPT as a coach – why artificial intelligence can’t replace real human coaching
“ChatGPT as a coach” is a concept that sounds almost too good to be true. An AI that can answer instantly, never gets tired, and costs a fraction of a human professional. For many, it’s already a daily companion—writing plans, explaining training concepts, or suggesting nutrition adjustments. But as tempting as it is to hand […]
What to eat before and after the training
When it comes to what to eat before and after the training, most people assume these meals are the key to progress. The truth? They’re not. What you eat during the rest of the day—and the rest of the week—has a far greater impact on your performance, recovery, and overall health. This post continues our four-part […]
Hand care for CrossFit athletes
Hand care for CrossFit isn’t glamorous, but it’s non-negotiable. Torn hands aren’t badges of honor; they’re a sign something went wrong. You can’t train if you can’t hold on to the bar — and if your skin gives up before your muscles do, it’s time to fix that. Why hand care for CrossFit matters CrossFit training […]
How fast does fitness decline
How fast does fitness decline when life forces you to take a break? Even the most dedicated athletes get sick sometimes. Work trips come up, family needs attention, and motivation can dip. Life has a way of testing our routines—especially when things are going well. Taking time off training is normal. The key is to […]