Here, we want to share stories about people who use functional fitness to stay ready for their main sport. About people who need to be fit for their jobs. About mothers who keep training during pregnancy and return to training after giving birth. And about people living with medical conditions who, thanks to training, manage their symptoms better.

Today, Helena—a wave & freestyle windsurfer—shares how CrossFit supports her time on the water, how she plans off- and in-season, and why the community is her safe space.

ABOUT HELENA

  • Age: 19; graduated high school (Abitur) in Düsseldorf in 2025
  • Sports: Wave & freestyle windsurfing; CrossFit
  • Home spot: Brouwersdam (Netherlands); recently trained a lot in the Canary Islands
  • Next trips/spots: Denmark, Northern Germany (flexible, wind-dependent)
  • Box: CrossFit 40477

THE INTERVIEW

Helena, tell us a bit about yourself—age, what you’re up to, and your hobbies.

I’m Helena, 19, and finished school in Düsseldorf this summer. I’m traveling a lot to windsurf—my biggest passion—alongside CrossFit. My plan for the next months: surf a lot, travel, and see more of the world.

When did you discover windsurfing—and what’s your discipline?

I started four years ago at a lake near Leverkusen. My main discipline is wave windsurfing (riding waves and jumps with rotations). When there’s no swell, I switch to freestyle on flat water (rotations, jumps). Those are my two focuses.

What’s your home spot? Where do you train—do you work with a coach/team?

I’d call Brouwersdam in the Netherlands my home spot—I’ve spent most time there in recent years. In general I chase conditions within ~800 km on the days I can go; during school it was mostly weekends or holidays. After graduation I spent the summer in the Canaries—great because there are many reliable spots. Next up: Denmark and Northern Germany.

I train with coaches now and then on a casual basis, depending on who’s around. I also attend training camps (e.g., girls’ camps) with different focuses: networking, drilling specific moves, or learning new movement patterns.

When and why did you start CrossFit?

Two years ago—other windsurfers talked about it and it sounded great. I checked out nearby boxes, found CrossFit 40477, did the On-Ramp, loved it, and stayed.

You travel a lot for competitions. How do you structure off-season vs. in-season between water time and CrossFit?

In the off-season I’m in the box much more because I’m in Düsseldorf. Wind days take priority—you can’t plan perfectly. Typically I trained 3×/week (tech or regular classes) and surfed on weekends; if not, I did yoga or swimming.

In season I’m often on the road and almost daily on the water—so there’s little time for extra training. This summer, with longer trips, I added conditioning or weights on low-wind days and scheduled regular rest days with stretching/mobility to balance the load. Before comps I try to include a rest day—it pays off.

Which CrossFit elements help you most on the water—and in what situations?

Coordination, balance, and strength—plus clear injury prevention benefits. Thankfully I’ve had no serious surf injuries; I’m sure CrossFit plays a big role. The mental aspect matters too: pushing through, focusing, and working with a group—all of that helps a lot on the water.

Competition timing (tapering, activation, routines)—and your key tip for windsurfers starting CrossFit?

Tip: Find a box, start, and enjoy it. CrossFit boosts longer sessions, learning new moves, and overall joy—plus a strong community to balance a mostly individual sport. Right before events: no heavy lifts, focus on activation, mobility, light intervals, breathing/focus—and solid sleep.

What does the CrossFit community mean to you?

It’s a safe space for me. No matter who’s in class, I have a good time. Age differences don’t matter. The contrast to solo windsurfing is great: training together, events, and pushing each other—this community really shapes the sport for me.

Favourite movement—and your favourite workout?

Favourite movement: Box Jumps—even paired with burpees. I like AMRAPs, but prefer Rounds for Time because the finish line is clear. Unpopular opinion: I actually like the hero workout “Chad” (1000 Box Step-Ups for time—traditionally with a weight vest). I’ve done it three times without a vest—I enjoy the post-workout feeling and the mental challenge.

Thanks, Helena, for the interview. We hope to see you back at the box soon.

Find the interview with Helena on our Instagram channel.