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 […]
Back squat vs deadlift — which is the king of strength exercises?
The debate about back squat vs deadlift has been raging in gyms, weight rooms, and internet forums for decades. Which lift is the ultimate test of strength? Which one builds more muscle? Which deserves the title of the king of strength exercises? Usually, this question is asked with a wink and answered with a healthy dose of […]
Exercising while sick
First things first: it is always better not to be exercising while sick. We cannot emphasize this enough, and we do not accept any responsibility for anyone who thinks or does otherwise. Skipping training when you’re not feeling well is the smarter choice—not only for yourself but also for those around you. Think about it: would […]
Cycle syncing workouts: Why this fitness trend is holding women back
“Cycle syncing” has become a hot trend in the fitness and wellness space. Influencers claim that women should adjust their workouts according to the phases of their menstrual cycle—lifting heavy only during certain days, pulling back during others, and even skipping intensity altogether when hormones fluctuate. It sounds empowering at first glance. But when we […]
Body composition and performance
Body composition and performance? When we hear the term body composition, most of us immediately think about how someone looks. We imagine abs, toned arms, or a “fit” silhouette. At best, we recognize that obesity is unhealthy or that carrying very high body weight can put strain on joints. But body composition goes much deeper than […]