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 […]
Tempo training explained: How slowing down makes you stronger
Tempo training is one of the most effective yet overlooked methods to improve strength, control, and muscle growth. By deliberately manipulating the speed of each phase of a lift, you turn a simple movement into a precise training tool that builds not only stronger muscles but also better movement patterns and awareness. What is tempo training? […]
Strength training — why the world still refuses to see it as real fitness
Strength training is the single most powerful tool we have for building health, longevity, and resilience — and we’ve known this for decades. Yet when most people picture someone “fit,” they still imagine a runner: lean, light on their feet, and logging endless kilometres. Running has become the cultural symbol of fitness, while strength training is […]
How to start running: The smart way to build momentum
How to start running is one of the most searched fitness questions in the world — and for good reason. Running seems simple: lace up, head out the door, and go. Yet countless people quit within weeks. The reason isn’t lack of motivation or willpower. The real problem is how they start. The two biggest mistakes new runners […]
Training during stress — how to stay active without burning out
At CrossFit Kreis 9, most of our members are busy professionals — many juggling careers, family life, and personal commitments. For people like this, stress isn’t an occasional visitor. It’s part of life that comes in waves — deadlines, travel, big projects, family illnesses, school exams. And while training during stress can be one of the best ways […]