latest Articles

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Seated Dumbbell Press: Your Path to Powerful Shoulders

This exercise is a real game-changer for building those shoulder muscles. Now, imagine yourself sitting on a bench, dumbbells in hand, ready to press them sky-high.
That’s the essence of the seated dumbbell shoulder press. It’s a powerful move that targets your entire shoulder region – that’s your anterior, lateral, and posterior deltoids all getting a piece of the action. But that’s not all, your triceps are also going to feel the burn as they play a secondary role in this exercise.

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Mastering Pull-Ups: Using Resistance Bands for Enhanced Performance

Pull-up assist bands are simple yet powerful tools which facilitate the way we approach exercises like pull-ups, making them accessible to beginners while offering seasoned athletes a new way to challenge themselves.
A resistance band is a cheap and lightweight option to spice up upper body exercises and lower body exercises alike.
But what exactly are “exercise bands”, “resistance bands” and “pull-up assist bands”, and why are they so effective?
Let’s delve deeper into the power of resistance bands.

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Science behind CrossFit

The Science Behind CrossFit: Why It Works

CrossFit, often referred to as the “sport of fitness,” is a unique training philosophy that aims to enhance an individual’s overall physical well-being and cardiovascular fitness. The CrossFit program is a regimen that welcomes people of all shapes, sizes, and fitness levels, providing an environment that is as challenging as it is supportive.
At its core, CrossFit is about high-intensity functional movements. These are exercises that mimic everyday actions, engaging multiple muscle groups at once.

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How to Climb a Rope: A CrossFit Guide to Effective Rope Climbing

Welcome to the world of rope climbing! Rope climbing is not just a physical activity; it’s a test of strength, endurance, and mental fortitude. It’s a skill that harks back to our primal roots, invoking images of our ancestors climbing trees for survival.
Today, we climb ropes for fitness, for competition, and for the sheer joy of overcoming a challenge.

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Single Unders: The Key to Enhancing Your CrossFit Performance

Single unders are a fundamental jump rope exercise that are widely incorporated into various fitness routines, including CrossFit. They are often one of the first skills learned by beginners due to their simplicity and effectiveness in building cardiovascular endurance, agility, and coordination.
The name ‘single under’ comes from the fact that the rope passes once under the feet for each jump.

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Cross Training vs CrossFit – Differences, Benefits and Drawbacks

It often happens that people mistake one for the other, but Cross Training and CrossFit are two different training regimen.
Both training methods intersect in many ways and might look very similar at a quick glance.
Let´s compare Cross Training vs CrossFit and find out about the differences and the benefits each method provides.

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RDLs – Master Romanian Deadlifts

Romanian Deadlifts (RDLs) is a hip hinge exercise mainly targeting the hamstrings.
Hamstring muscles are skeletal and voluntary, this means you control how they move and work. They are located in the back of the thigh, starting at your hip and inserting to the knee.

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Static vs Dynamic Stretching – all you need to know!

I get it, stretching can feel like a chore, but trust me, it’s worth it. It helps reduce muscle soreness and stiffness and improves your flexibility and range of motion.
Plus, it can also prevent injury in the long run. So, don’t be one of those people who disappear when the stretching part is announced.
Stick around, take care of your muscles, and you’ll feel the benefits in no time.

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How to: Shoulder to Overhead – Tips, Variations, and Benefits

Today, we will explore everything you need to know about the shoulder-to-overhead set of exercises. We will discuss the different types of shoulder-to-overhead exercises, the muscles involved, the proper form, and the benefits of doing the exercise.
We will also look at some frequently asked questions and provide tips and variations to help you make the most out of the shoulder-to-overhead exercise.

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23 Hardcore Upper Body CrossFit Workouts

We were all finished and felt that our legs definitely needed a break!

Well, it didn´t take more than about half a day and the first WhatsApp message dropped in: “Who is working out today??? Anybody got a good idea for today’s WOD?”

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What Is CrossFit? An Honest Breakdown…

CrossFit is a fitness program based on constantly varied functional movements executed at high intensity.
Additionally, CrossFit acknowledges the importance of healthy nutrition as a part of the overall concept of a healthy lifestyle.

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Face Your Deficiencies With Overhead Squats

I will admit it right away: I hate overhead squats! On a scale from 0 to 10, the overhead squat easily scores at around 50!

Compared to the overhead squat, I feel a deep love for burpees. I think that tells it all!

Why do I hate the overhead squat so much? Because this exercise relentlessly shows me my deficiencies.

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Hey there! I’m a proud Crossfitter for the past six years and  a Crossfit trainer.

I’ve always been into sports and have tried my hand at everything from mountain bike racing to skiing,  swimming and mountaineering.

My passion for health and fitness led me to start this blog as a place for people to find quality information about strength training, functional training, and of course, Crossfit.

I want to share my knowledge and experience to help others reach their fitness goals in a fun and engaging way.

So whether you’re a seasoned Crossfitter or just starting out, join me on this journey to becoming stronger, healthier, and more fit!

Rob K.