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 […]
Why is Hyrox so popular?
Why is Hyrox so popular right now? If you’ve scrolled through fitness feeds or talked with endurance-minded athletes lately, chances are you’ve seen Hyrox pop up again and again. The endurance race format that blends running with functional fitness stations is spreading fast across Europe, North America, and beyond. But what exactly makes Hyrox stand […]
Don’t waste a CrossFit metcon
At CrossFit Kreis 9, we love a good CrossFit metcon. Short for metabolic conditioning, a metcon is a workout designed to train the body’s ability to sustain effort under fatigue. These sessions are fast, sweaty, and high-intensity—the ones where you look around the room and realize everyone is digging deep together. Why do we use them? […]
Strength and power benchmarks everyone should hit
Most people think they recognise fitness. They see someone jogging three times a week and call them fit. They see someone slim, without overweight, and assume they’re fit. They see someone doing yoga and think that’s fitness too. But here’s the truth: those things alone don’t equal fitness. Real fitness is measurable, and if you […]
Fitness in 100 words explained
Fitness in 100 words: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses […]
Looking fit vs. being fit: Why the difference matters
Looking fit vs. being fit is one of the biggest misconceptions in health and training. Walk into any gym, scroll through Instagram, or flip open a magazine, and you’ll see plenty of people who look fit. Visible abs, muscular arms, lean physiques—they all signal fitness to the eye. But here’s the truth: looking fit and being […]
What does BMI tell
What does BMI tell us about health and fitness? The Body Mass Index, or BMI, is one of the most widely used tools to assess whether someone’s weight is in a healthy range. It’s a simple calculation: weight divided by height squared. The resulting number places a person into categories such as underweight, normal weight, […]