How We Work

Tiivistelmä suomeksi löytyy sivun lopusta.

Starting CrossFit training at CrossFit Central Helsinki requires that you complete the ON-RAMP course. After completing the On-Ramp course, you may join the CrossFit classes at any time that suits your schedule.

HOW A CLASS WORKS.

The CrossFit classes are based around the ‘WORKOUT OF THE DAY‘ (called a WOD).

At the beginning of every class there will be a general warm-up and then a specific warm-up designed to prepare you for the exercises in that day’s WOD. The coach of the class will explain the movements in great detail and offer feedback and suggestions to every member of the class. Coaches are in all CrossFit classes and the coaching you receive is part of the membership at CrossFit Central Helsinki.

After the warm-ups the WOD will begin. Our WOD’s change every day and the purpose of the workouts can also change.

WODs can be:

    • ‘For Load’ = lift as heavy as possible.
    • ”For Time” = perform a set amount of repetitions fast.
    • ‘AMRAP’ = perform the most repetitions in a set time.
    • ‘For Quality’ = aim for movement perfection.

The coach will make sure everyone in the class fully understands the purpose of the WOD and the expectations we put on them. More than just having different purposes and movements, WODs also have different lengths; between 2-15mins is most common, but sometimes a WOD may stretch all the way to 45mins+.

CrossFit WODs are designed to challenge very fit people. Many of the movements, repetitions numbers and the weights recommended are too crazy in the early days. To overcome this and give a proper training session without injury, the WOD is ‘SCALED‘. This is completely normal and all part of the experience. See the HIGH INTENSITY section for more info.

After WOD, the remaining time in the class will be used for mobility work, technique discussion or perhaps a ‘finisher’ (a short bonus activity).

At the end of the class you may relax on the sofas with a coffee or tea if you like, or you can make your way home and feel awesome.

Toimintatapamme

Jotta voit aloittaa CrossFit-harjoittelun salillamme, sinun täytyy ensin ottaa osaa On-Ramp kurssille, jossa opit yleisimmät liikkeet ja harjoittelutavat. Kurssin jälkeen voit ottaa osaa kaikille tunneille.

Crossfit-tunti:

Tunnin ohjelma määräytyy päivän treenin mukaan (kutsutaan WODksi). Jokaisen tunnin alussa osallistujille pidetään ohjattu alkulämmittely, mikä valmistaa WODia varten. Lämmittelyn jälkeen valmentajat käyvät läpi treenin liikkeet yksityiskohtaisesti. Jokaisella tunnilla on valmentaja paikalla, joka opastaa osallistujia ja kannustaa yhä parempiin suorituksiin.

WOD:t vaihtelevat päivittäin samoin kuin WOD:n kesto ja tarkoitus. Kaikki harjoitukset ovat muutettavissa harjoittelijan kykyjen ja kuntotason mukaiseksi.