CrossFit Lingo - Wednesday, September 5, 2018

CrossFit Lingo

For those of us that have been doing this for a while, we take for granted that everyone knows what we're talking about or writing about when we use "CrossFit Lingo"…..  So for newer members, heres a little cheat sheet!

• AMRAP (As Many Rounds as Possible): A type of workout where you try to complete as many rounds of the designated exercises and reps as you can before time runs out.
• RFT ( Rounds for Time ): A type of workout where you do the number of rounds a workout calls for, and when you finish you note your time completed.
• Athlete: Any CrossFit participant, not matter how new or inexperienced.  We refer to YOU as an athlete!
• Beast Mode: The mental and physical effect that takes place when a CrossFitter (athlete) digs deep.
• Box or Affiliate: A CrossFit gym.
• BW or BWT (Body Weight): An exercise that only uses your bodyweight for resistance.

• Chipper: A workout featuring a multiple movements and repetitions. The term came about because you have to "chip away" at the workout.
• Coach: The term used to denote a certified CrossFit trainer or instructor.
• CrossFit Games or CF Games: The annual CrossFit competition culminating in a nationally-televised event where participants perform exercises from traditional CrossFit workouts in an effort to be dubbed the fittest man or woman on earth. Any CrossFit athlete can take part in the early stages of competition. Only the best progress toward the Games.
• CrossFit HQ or CFHQ: CrossFit HeadQuaters
• CrossFit Journal: The program's official, subscription-based online publication.

• CrossFit Open: The first phase of the CrossFit Games where any CrossFit athlete can compete online or through their local box for a shot to progress to CrossFit Regionals.
• CTB or C2B (Chest to Bar): A pullup where athletes are to pull their chest all the way to the bar.
• EMOM (Every Minute On the Minute): A workout where an exercise is prescribed to be done at the start of every minute for a certain number of minutes. For instance, a workout might call for 10 kipping pullups EMOM for five minutes. At the start of every minute , athletes must perform 10 kipping pullups. By the end of the five minutes, the goal is to have completed a total of 50 kipping pullups.

• Firebreather: The top-level CrossFit athletes who always seem to complete their workouts and still have energy to cheer on their fellow CrossFitters.
• GHD (Glute Hamstring Developer): A special piece of equipment designed specifically to target the glutes and hamstrings.

• GPP (General Physical Preparedness): The phrase used in CrossFit in reference to overall physical fitness.
• Greg Glassman: The founder of CrossFit.
• KB (Kettlebell): A bell-shaped piece of strength training equipment commonly used in CrossFit workouts.
• KTE or K2E (Knees to Elbows): A hanging ab exercise where athletes hang from a bar (as if about to perform a pullup), then draw their knees up as high as possible, aiming to touch their knees to their elbows.
• Met-con: An abbreviation for "metabolic conditioning," a style of workout designed to enhance cardiovascular endurance, often through the use of high intensity interval training.
• Pood (Pd): A measurement for the weight of kettlebells. One pood is roughly 36-pounds.

• PR (Personal Record): An athlete's best-ever performance of a given workout or exercise.
• Pukie the Clown: A truly terrible CrossFit "mascot" that highlights the negative outcomes that can occur when athletes overdo it during their workouts. In other words, you might vomit.
• Rack Position: The placement of a weighted bar when it's supported by the hands just in front of the chest, resting across the collar bone and anterior deltoids.
• Rep: An abbreviation for "repetition," a word that signifies a single full completion of a given exercise.
• ROM (Range of Motion): A term that describes how much flexibility an athlete has at a given joint. Range of motion can vary from individual to individual and joint to joint. One goal of CrossFit is to maintain and increase ROM to enhance overall fitness.
• Rx'd as Rx'd: Rx is the abbreviation for "prescribed," so when a workout uses the phrase "Rx'd as Rx'd," it's supposed to be perfomed exactly as written, without any adjustments or modifications.
• RM (Repetition Maximum): The maximal amount of weight you can lift for a given number of repetitions. For instance, your RM for one repetition will be greater than your RM for 10 repetitions.

• Stabilize the Midline: Another way of saying, "tighten your core." It's a way to remind athletes to pay attention to the muscles that support and stabilize the spine to encourage good form during challenging movements.
• The Board: A whiteboard or chalkboard where daily workout scores are tracked at each CrossFit box.

• Touch and Go (TnG): A style of training that discourages pausing or resting between repetitions during a set.
• TTB or T2B (Toes to Bar): A particularly challenging core exercise where the athlete starts by hanging from a pullup bar, then uses his or her core and hips to draw their feet all the way up to touch the bar.
• Tabata: Tabata training is a specific type of high intensity interval training where athletes perform a series of eight rounds of 20 seconds work followed by 10 seconds rest. A full Tabata takes just four minutes to complete. Work periods are performed at the highest intensity possible.
• The Hero WODs: These tough workouts are named after fallen servicemen and women as a testament to their heroism and strength. Hero WODs are released periodically by CrossFit Headquarters, and as of October 2016, there were more than 160 different Hero WODs. You can learn about the servicemen and women they're named after on the CrossFit FAQ page.
• The "Girls": These workouts are well-known, standardized workouts created by CrossFit Headquarters as a way for athletes to track their progress over time. The original six "girls" released in 2003 included Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran. The remaining nine - Cindy, Grace, Karen, Jackie, Nancy, Isabel, Mary, Helen, and Linda - were released over time. These types of benchmark workouts aren't performed very often.

• Unbroken (UB): A type of workout where sets, reps, or exercises are intended to be performed all in a row without any rest. If you fail to continue "unbroken," you must start over from the beginning.

• WOD (workout of the day): The official workout performed at a CrossFit box on a given day.

Wednesday, September 5, 2018

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Focus:

15 Mins to Find 1 RM Hang Power Clean.

WOD:

16 Min AMRAP1 Hang Power Clean @ 70% of 1 RM1 Bar Facing Burpees2 HPC2 Bar Facing Burpees3,34,4 ... ect.

Level 2:

16 Min AMRAP1 Hang Power Clean @ 60% of 1 RM1 Bar Facing Burpees2 HPC2 Bar Facing Burpees3,34,4 ... ect.

Level 1:

16 Min AMRAP2 Heavy Kb Swing1 Burpees4 KB Swing2 Burpees6,38,4 ... ect .

Cash Out:

Coaches Choice.Check back each night at 8pm for the next days WOD.Contact us:Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5Phone: (705) 444-0006Follow us: