CrossFit
Finland

CrossFit Central Helsinki

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.

Box Rox has an excellent resource for beginners. Most of the information in their guide is consistent with our methods.

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

Typically, there are 4 parts to each day.

A: Warm-up.

B: Strength or skill work.

C: Conditioning workout (WOD).

D: Cool down.

WODs can be:

‘For Time’ = perform a set amount of repetitions fast.
‘AMRAP’ = perform the most repetitions in a set time.
‘For Quality’ = aim for movement perfection without time pressure.
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+.

HOW OUR COACHING WORKS.

Coaches are in all CrossFit classes and the coaching you receive is part of the membership at CrossFit Central Helsinki. Here is what to expect from the coach during your class:

Explain the movements in detail.
Offer technical feedback and suggestions to every member of the class.
Describe the purpose of the WOD and our expectations.
Explain the ‘scaling’ or progression options. 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.
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.

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CrossFit Finland
CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit's Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.