Welcome to CrossFit Miskolc!
Congratulations taking the first step towards a future healthier lifestyle. CrossFit is not just a gym. It’s a lifestyle, it’s a community.
OUR CLASSES: http://www.crossfitmiskolc.hu/orarend/
OUR PRICES: http://www.crossfitmiskolc.hu/araink/
OUR COACHES: http://www.crossfitmiskolc.hu/edzoink/
What is CrossFit?
The CrossFit program focuses on broad, general, and inclusive fitness. It utilizes constantly varied, high intensity, functional movements to achieve optimal results. The program is designed for universal scalability making it the perfect application for any committed individual regardless of experience and can accommodate for injuries and rehabilitation.
The 3 Stages to Learning CrossFit:
Mechanics (Learning proper form)
Consistency ( Performing with proper form over and over)
Intensity (Increasing worko/edzoink/uts by the time, weight, or complexity of skill.)
Sport – Performance
Weightlifting – The control of external weight
Gymnastics – The control of our bodies in space
Strength & Conditioning – Cardio/respiratory & metabolic conditioning
Nutrition – The fuel and foundation for how our bodies perform.
As always if you have any questions our trainers are here to help you. If you have a question, just ask.
CrossFit Miskolc prices are varied to best match your ideas depending on how many times a week you want to train and how much you want to spend. We’ve created a number of packages to help everyone find the right one.
* Prices include VAT.
Monthly subscriptions are valid for 30 days from the date of purchase. A drop in ticket is valid only on the given day.
No-show or delay:
If you sign out at least one hour before the start of a given lesson, your credit will be refunded. If you sign up for less than an hour before the start, unfortunately we can not refund your credit.
If you do not appear for a particular lesson, but you signed up, you will also lose your credit.
If you arrive 5 minutes after the start of the hour, unfortunately, you will not be able to attend the lesson and you loose your credit.
We offer 10% discount for the military, fire service, police, ambulance and full-time students. You can apply this discount by presenting the appropriate ID.
After you have started taking regular classes it is important that you sign in when you arrive prior to taking any class. This you can do it directly from our website.
Proper warming up is essential to preventing injury in any workout routine. In CrossFit we use dynamic movements (not static stretching) that will gradually warm up your body and prepare you for the workout that day. It is important to NEVER skip your warm up prior to performing intense exercise like CrossFit. If you have questions about the warm-up always ask a coach.
Many of you will not be able to start doing the workouts as prescribed when starting CrossFit. Mechanics of a skill is the first element to learning CrossFit. Once the mechanics are learned then it is important to then work on consistency of being able to perform the skill well and finally increasing intensity of the skill.
CrossFit can be scaled for everyone! If there is a skill that you can’t do properly on the Workout of the Day (WOD), be sure to ask a trainer to scale the workout for you. If you are working out with any injuries, or if any movement is painful for you, please ask a trainer for a scaled move. We encourage you to have any injuries you have to be evaluated by a health care provided.
CrossFit is different from most other workout programs. Even if you had been regularly working out, expect to be sore when you first start doing CrossFit. Make sure to stretch after every workout. Stretching after your muscles are warm will help increase your flexibility and help prevent injury.
Tracking Your Workouts
It is important to track your Cross Fit workouts. This will allow you to not only see your improvements but to be able to quickly access your weight for each lift.
Movement is the best thing you can do for sore muscles. If you feel you are too sore to workout feel free to come in and ask a trainer for a recovery workout. They can have you do a lighter workout just to get you moving, such as rowing, or stretching/mobility. This will increase circulation to the muscles and help decrease soreness.
Rules to live by at CrossFit Miskolc
-We are a community; we support, cheer, assist, push and motivate one another.
-PR’s will be celebrated like childbirth!
-We are respectful but not politically correct. We curse, fart, yell, grunt, scream, sweat, bleed, etc. You will too.
-Your mom doesn’t work here. Put your equipment away. If you sweat, bleed, or puke on it sanitize it!
-If you use too much chalk we have the right to make fun of you. You’re not Lebron James.
-You’re allowed to cry before, during, and after the workout just don’t act like a baby.
-Check your baggage at the door. Leave your ego, drama, and rumors at home.
-Be Responsible For Your Own Fitness. Scaling back a workout when necessary is intelligent, not weak. You cannot get fitter by staring at a bar that is too heavy. If you have an injury let us know.
-Do not cheat. Do every rep, with solid technique, no matter the time it takes. No one cares what your score was. Everyone cares if you cheated. If you lose count during a WOD, you start at 1.
-Please don’t coach unless you are not one of our certified coach. We do encourage you to cheer others on! We have a great coaching staff, if someone needs help please grab one of us.
-We do not have TV’s, fancy cardio equipment, smoothie bars, or air conditioning. If you need those please leave immediately.
-Mind and clean up after your Children. If not we will give them an espresso, a pound of sugar, and a free puppy. For everyone’s safety and sanity kids are not to be on the workout floor. We have a kids room for kids.
-Keep the gym awesome. Introduce yourself. We are more than a gym, we are a community.
-Brag to your family and friends. You’re getting in the best shape of your life. You’re having fun. You’re doing things you never thought possible. Be proud of this. Shout your awesomeness from the mountain tops.
AMRAP – As Many Reps/Rounds as Possible
Box – What CrossFit Gyms are called in the CrossFit community.
Burpee – From a standing position, jump down to push-up, jump feet back up toward hands, jump straight up in the air and clap hands overhead
Broad Jump – Jumping straight ahead as far as possible landing in a slight squat.
BW – Body Weight
CFT – CrossFit Total – Max squat, press, and deadlift
CFSC – CrossFit Steele Creek
C&J – Clean & Jerk
C2B – Chest to Bar Pull-ups
DL – Deadlift
DU’s – Double Unders – Jumping Rope with rope passing twice under each jump.
GHD – Glut Ham Developer
Hook Grip – Wrap your hand around the bar and grab as much of your thumbs with your first two fingers.
HSPU – Handstand Push-up
KBS – Kettlebell Swing
K2E – Knees to Elbows – Hang from a bar and, with a tight stomach, lift the legs just high enough so that the knees touch the elbows.
Kipping – during Pull-ups as the usage of some type of momentum, either by kicking or swinging
MetCon – Metabolic Conditioning Workout
MU – Muscle Up – Hanging from rings you do a combination pull-up dip so you end in an upright support.
OHS – Overhead Squat – Full-depth squat performed while arms are locked out in a wide grip press position above head.
PC – Power Clean
P – Pood, Weight Measure for Kettlebells 1 Pood = 16kg 1 lb = 2.2kg
PR – Personal Record
Rep – Repetition – One performance of an exercise.
Rx’d – As Prescribed; as written. A WOD done without any adjustments.
RM – Rep Max. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10x’s.
ROM – Range of Motion
Scaling, Scalbility, Scale: modifying a WOD/workout to make it (usually) easier. Technically, scaling down means to make the WOD easier by lower weights, reps, rounds, or changing the movements. On the other hand, scaling up means to modify the WOD so that it’s harder in a similar way, by increasing weights, reps, rounds, or whole movements.
SDHP – Sumo Deadlift High Pull
Set – A number of repetitions, ex. 3 sets of 10 res, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
Subbed – Substituted, Substitution of a specific exercise.
TGU – Turkish Get-up
T2B – Toes to Bar – is an exercise that requires an athlete to hang from a bar and lift their legs up so that their toes come to contact with the bar.
WOD – Workout of the Day