Media proprietor, publisher

Mag.arch. Sandrine Klot
Böcklinstrasse 110/3  – 1020 Vienna, Austria


All rights on texts, pictures, graphics, sound files and animations that have been used to design these websites are reserved to their authors. All these elements are mainly subject to copyright and other protection laws. Some of the elements used in the design are subject to the copyright of third parties. The contents of the Public Space 2.0 website may not be copied, distributed, or made accessible to third parties without prior consent.


All of Public Space 2.0’s internet sites were designed with the utmost care. Therefore, we cannot guarantee that the information provided on this website is fully accurate and free of mistakes. This website contains several links to other internet sites. All these links are subject to the following: The publisher is not responsible in any way for the content of the linked sites. This includes all links and content to pages that our links refer to.


concept and design Tina Frank Design
project mentoring Susanne Tobeiner
programming Julian Weidenthaler
photos protoype-box Hugh Manon

Austrian Science Fund (FWF): AR 44-G21

CrossFit for Beginners

CrossFit is a group exercise workout that incorporates high intensity interval training with Olympic lifts and bodyweight exercises. According to a recent study published by the American Council on Exercise, CrossFit workouts build more muscle and burn more fat in 30 minutes than either a regular cardio or resistance type workout done for the same amount of time. However, done incorrectly these workouts can be dangerous. Before beginning a regular CrossFit regimen, affiliates offer a beginner’s course.

Before allowing a new member to become a regular participant, CrossFit affiliates require you to take a beginner course. This course covers the basics of CrossFit such as the names of the movements, proper body alignment, and terminology used in the class. The beginner’s class is required so that you don’t get hurt during a regular class. Because CrossFit is a group exercise class, participants sometimes don’t get a lot of personal attention to make sure they are doing the movements correctly. The beginner’s course teaches the proper way to perform the most common movements to make sure they are done correctly even when a trainer is not paying specific attention to you.

CrossFit workouts are high intensity interval workouts. Interval training is going from one exercise to the next with little or no rest in between. Usually, an interval consists of three to eight exercises in a row, which repeats three to five times. The goal of this type of exercise is to build strength and endurance at the same time. According to the article by the ACE, when beginning cheap nhl jerseys interval cheap nfl jerseys training, it is best to try one or two of the more strenuous exercises mixed in with a few low intensity exercises to begin with. This structure is exactly what you can expect from a beginner CrossFit class.

Don’t Overdo it

CrossFit workouts vary. Each interval is called a Workout of the Day or WOD, and the exercises change from one WOD to the next. Intervals are set up this way to keep your muscles from injury due to overuse. Even though CrossFit exercises vary, the article recommends beginners only do two to three WOD’s per week until their body becomes accustomed to the strenuous workouts.

Progress Makes Perfect

CrossFit progress depends on how well you can keep up with the group. However, cheap jerseys china CrossFit affiliates keep track of how fast you complete a certain WOD. Your progress can be measured both by how fast you cheap jerseys finish compared to the rest of the group and how much better you do from one class to the next. As you continue CrossFit training gaining strength and endurance you will find you are no longer a beginner.Articles Connexes: