Blog
The CrossFit Wilanów blog: what we do in the box and why. Training, technique, people and a bit of theory, written by the coaches of our box in Warsaw.
Cold water swimming and training: what is known, and what is a myth
What researchers mean by cold water, how to get in safely the first time, and why it is better to wait after strength training.
CrossFit after 40 (and after 50): what is worth knowing
With age, strength goes faster than muscle. What the WHO recommends, what is known about CrossFit in older adults, and how we scale it.
CrossFit for beginners: the first 12 weeks and when you will see results
Your first 12 weeks at the box, month by month: technique, habit, intensity. How many classes a week, what to measure, and what we do not promise.
CrossFit for teenagers: from what age, and is strength training safe?
Does lifting harm children, what expert position statements say, the age we accept for TEENs, how the hour runs and what the coach watches. For parents.
CrossFit glossary: the basic terms
WOD, AMRAP, EMOM, Rx, scaling, box. What the abbreviations on the whiteboard mean, so nothing on the board surprises you in your first class.
Hero WODs: workouts with a name
Murph, DT, Manion: where the workouts named after the fallen come from, what they look like in the box, and whether a Hero WOD is for beginners.
CrossFit or the gym (or HYROX)? An honest comparison
How an hour of CrossFit differs from the gym, what the research says, when training alone is better, and where HYROX fits in.
Getting back to training after a break: how to return without injury or frustration
What you lose during a break and how fast, what is known about muscle memory, why your ego is the biggest risk, and a checklist for your first 4 weeks back.
How to choose a CrossFit box (and when it is worth switching)
Eight things to check in your first class, six skills of a good coach according to CrossFit, when switching boxes makes sense, and what stands behind it at ours.
InBody at the box: what a body-composition analyser measures and how to read it
What the InBody 120 shows, how to prepare for a scan, and why the result is best read as a change over time rather than a single number.
Is CrossFit dangerous? What the injury research says
A 2021 meta-analysis puts CrossFit at 3.2 injuries per 1,000 hours. How that compares, when the risk rises and what we do about it.
Is CrossFit for everyone? 9 worries and honest answers
I can't do it, it's dangerous, I'll get bulky, I'm too old, I have no time. Nine worries people have before a first class, answered without promising miracles.
Personal training: is it worth it, who is it for and how does it work (in pairs too)
What a coach beside you changes, according to research, who personal training suits, when you do not need it, how 1:1 and 1:2 work, and why there is no price list.
Team building in Warsaw, the active way: a workout instead of a party
Team building in a CrossFit box: the whole club to yourselves, a coach, a workout in pairs, everyone in their own version. For the person organising it.
Training with a chronic condition or a disability: where we start
What research says about exercise with Parkinson's, how training is scaled for a visual impairment, and how starting works at our box.
Your first CrossFit class: what actually happens, step by step
Never done CrossFit? From booking in the eFitness app to the stretch at the end: what to bring, what to tell the coach, how the hour runs and why you start lighter.
CrossFit in Warsaw: how to drop in for a class in Wilanów
Visiting Warsaw or new to town? How a single class works at CrossFit Wilanów: booking, what to bring, language, parking, and what the coach needs to know.
CrossFit Wilanów Team Cup 2025: our club competition
Another edition of our team-based club competition. A short report and thanks to everyone who took part.