Working Out

CrossFit Abbreviations/Acronyms

I hope everyone had an amazing 4th of July. I am sure you all had delicious treats that probably weren’t PALEO or ZONE, but who really cares? It’s the 4th of July and you deserve to eat/drink whatever you want in celebration of our Independence. I am posting this so everyone has something to refer to if I type just an abbreviation or acronym. I haven’t been doing CrossFit for a super long time but it doesn’t take that long to pick up the lingo. Believe me, get to a gym or competition and you will be dropping Paleo, PR, Range of Motion and about every other word associated with working out within a few hour time frame. It’s comical but it’s one of the unique portions of the community.

Stuff CrossFitters Say

CrossFit Acronyms and Abbreviations Dictionary

CrossFit Acronyms and Abbreviations

  • AMRAP: As Many Reps (sometimes Rounds)as Possible
  • ATG: Ass to Grass
  • BP: Bench press
  • BS: Back squat
  • BW (or BWT): Body weight
  • C2B – Chest to Bar
  • CFT:CrossFit Total – consisting of max squat, press, and deadlift.
  • CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White, explained here. You’ll need a CFJ subscription.
  • CFWU:CrossFit Warm-up
  • CLN: Clean
  • C&J: Clean and jerk
  • C2: Concept II rowing machine
  • DL: Deadlift
  • FS: Front squat
  • GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
  • GHR(D) Situp: Situp done on the GHR(D) bench.
  • GPP: General physical preparedness, aka “fitness.”
  • GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
  • H2H: Hand to hand; refers to Jeff Martone’s kettlebell “juggling” techniques (or to combat).
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • HSQ: Hang squat (clean or snatch). Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
  • IF: Intermittent Fasting
  • KB: Kettlebell
  • MEBBMaximum Effort Black box, term coined by Mike Rutherford. Search the forum for it. Originally laid out in one of the early Performance Menu issues.
  • KTE: Knees to elbows. Similar to TTBs described below.
  • MetCon: Metabolic Conditioning workout
  • MP: Military press
  • MU: Muscle ups. Hanging from rings you do a combination pull-up and 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 (and usually behind) the head.
  • PC: Power clean
  • Pd: Pood, weight measure for kettlebells
  • PR: Personal record
  • PP: Push press
  • PSN: Power snatch
  • PU: Pull-ups, possibly push ups depending on the context
  • Rep: Repetition. One performance of an exercise.
  • Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
  • RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
  • SDHP: Sumo deadlift high pull (see exercise section)
  • Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
  • SPP: Specific physical preparednesss, aka skill training.
  • SN: Snatch
  • SQ: Squat
  • SS: Starting Strength; Mark Rippetoe’s great book on strength training basics. Available right here.
  • Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do HSPU, you subbed regular pushups.
    Sadly, many illiterate posters get this bass-ackward, and claim that since they can’t do HSPU, they subbed HSPU for pushups. D’oh!
  • TGU: Turkish get-up (See exercise section)
  • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
  • WO, sometimes W/O: Workout
  • WOD: Workout of the day
  • YBF: You’ll Be Fine (liberally applied in spray form)
Thrash Sess. Numero 5

So I did a quick workout today! I added in some weight training I should have done but did not! I am also adding a few more things to the warm up, just so everyone is safe : ). Earn those greasy hot dogs and cold beers you will surely partake in today!

 

 

Warm Up

800m Run or Row

D.R.O.M.S (Dynamic Range of Motion Stretching)

30 sits ups, 10 push ups

20 sit ups, 10 push ups

10 sit ups ,10 push ups

2 Rounds

10 PVC Pass Throughs

10 Overhead Squats with PVC

Focused Ham String and Quad Stretch/ Warm up

Burgener Warm Up

 

Weight Training: Hang Cleans

10X8X6X4X2X1
Really get into that front  squat when you receive the bar. Start light and work up to 85%. I love posting videos because it is all I had at first to learn so here is Coach Burgerner on the Hang Clean.

 

 

Workout

7 Rnds

4 Overhead Squats

4 Chest to Bar Pull Ups

4 Hand Stand Push Ups

4 Toes to Bar

 

Skill Work: Turkish Get Up

CrossFit OKC Turkish Get Up

5 each arm

 

 

Cool Down:

400m Run

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints

 

Scaling:

Operator – substitute parallette handstand push ups

Level 4 (Prescribed)- 135lb overhead squat men/ 95lb overhead squat women

Level 3 (Intermediate) – 110lb overhead squat men/75lb over head squat women – both use 1 ABMAT  for Hand Stand Push Ups

Level 2  (Progressing)- 95lb overhead squat men/ 65lb overhead squat women, skinny or purple band assisted Chest to Bar pull ups – both use 2 ABMATS for handstand push ups

Level 1 (Beginner) – manageable weight, green or blue band assisted Chest to bar pull ups, box hspu, knees and toes as high as they will go

 

 

 

Thrash Sess. 4

Warm Up

800m Run or 800m Row

D.R.O.M.S (Dynamic Range of Motion Stretch)

2 rounds

25 yard lunges

25 yard karaoke or  called tapioca (face both ways)

25 yard burpee long jump

10 PVC Pipe Pass Through’s

10 Over Head Squats

10 Cats & Dogs

 

If you have a specific area thats bugging you, grab a foam roller or lacrosse ball and roll it out.

Burgerner Warm Up

 

Weight Training: Snatch Balance

If you know what your maxes are go ahead and use them. If  not start light with these and work your weight up

5 X 3 – Rest in-between but just to change the weight and get a breath or two.

Check out this video of Coach Burgerner on the Snatch Balance. You can see why we now do the Burgerner Warm Up and the skills transition. This is getting us prepared from Oly Lifts which are huge in CrossFit.

 

4 rounds of

50 double unders/ 100 single unders

30 Wall Balls

10 KB Swings

 

Rest 2 min

Tabata (20 sec on, 10 sec off X 8 rounds)

Hand Release Push Ups

 

Skill Work: Pistol Squats

5 sets of 10 Pistol Squats

Pistol Squat Progression Video

 

Cool Down:

400m Run

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints

 

Scaling:

*Note I scaled high on the kettle bell because of the low # of repetitions. DO NOT HURT YOURSELF

Operator Level ( 70lb + kb men, 24lb wall ball/  63lb kb women 20lb wall ball)

Level 4 (Prescribed) ( 63lb kb men, 20lb wall ball/ 44lb kb  women, 16lb wall ball)

Level 3 (Intermediate) (52 lb kb men, 18lb wall ball/ 35lb kb women, 14lb wall ball)

Level 2 (Progressing) (44lb kb men, 16lb wall ball/ 25lb kb women, 10lb wall ball )

Level 1 (Beginner) (Comfortable weight kb and wall ball)

 

Rest Day

If your like me you love to workout all the time. I want to give you a heads up that rest days are equally important. This let’s your body recover and rebuild. A lot of people will have over use injuries because they do exactly what the term implies, over use it.  I want to state that just because it is a rest day, doesn’t mean you can’t stretch and work on mobility and  I actually recommend it. Along with rest days, I usually have  a few rest periods. These will be a after about 3 months of working out on a solid 5 days on 1-2 off cycle. This may be a 5 day period were I do not do any intense work outs. I may do a light row, stretching and mobility but if anything it just let’s my body relax. I find this very effective.

So therefore I recommend a work out cycle that fits your schedule. Different people will recommend different schedules and even use science to say why they are right. I say that you know your body and that you need to do what your body is telling you and DO NOT ignore it just for a sake of a work out or ego.

Here are some cycles I have used in the past.

1) Standard 3 day on 1 day off

2) 4 day on 1 day off

3) 5 days on 2 days off ( It’s not recommended that you do 5 days on, but it works for ME. Don’t be a judger.)

4) 2 on 1 off, 1 on 1 off, 1 on 1 off and repeat. You can alternate it to fit your work schedule or what is convent for you. The idea is to pick one and stick to it. If you need an extra day rest because your are super tight and hurting, take it but make the most out of it. Work on mobility, stretch and work on your form for oly lifts. At the end of the day it is up to you.

 

Work Out Three

Warm Up

800m Run or 800m Row

D.R.O.M.s

2 Rounds

10 Samson Stretch (5 each leg)

10 Catepillars

10 Cats & Dog’s

10 Spider Man’s

10 Scorpions

Burgerner Warm Up Proper Front Squat Form

 

Weight Training: 15 minutes to work up to 1 RM Front Squat (Your light 5 – 10 rep light weight warm up is included in this time. STRESS FORM and QUALITY OF MOVEMENT)

You must ensure you have proper form on the front squat! Feet shoulder width apart, weight on your heels, a big chest ensuring to maintain normal spinal curvature and rest the bar on the top of your shoulders, not holding it with strain on your wrist. Keep your elbows high literally almost choking yourself and get full depth (break 90). Drive your through your heels, keeping your knee’s out and you finish the movement by opening up your hips the entire way.

Work Out:

21-15-9

Thrusters

Ring Dips

Sit Ups

 

Rest 5 minutes

Skill Work: Develop Hand Stand Push up

5 sets of 5

You first need to be able to a proper push up, a “V” push up and work on loading your shoulders by getting your hips higher. Rather than type it here is a great video by CrossFit Paradiso on developing a handstand push up.

Cool Down:

400m Run

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints

 

Scaling:

 

Operator Level ( 135lb Thrusters men/  95lb Thrusters women)

Level 4 (Prescribed) ( 95lb Thrusters men/ 75lb  Thrusters women)

Level 3 (Intermediate) (75 lb Thrusters men/ 55lb Thrusters women)*

Level 2 (Progressing) (65lb Thrusters men/ 45lb Thrusters women )*

Level 1 (Beginner) (Comfortable weight Thrusters)*

* If you CAN NOT do ring dips, use bands as needed

* If you do NOT have the stabilization on the rings do bar dips, or chair dips! Full Range of MOTION is required.

 

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