WHAT'S THE WOD?
The “WOD” is the “workout of the day.” Each day a new WOD is posted to CrossFit.com, and it’s part of a complete program designed to improve strength and conditioning. The CrossFit.com program is characterized by three days of work before one day of rest, though athletes may alter this pattern. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.
WHAT IF I CAN'T USE THE RECOMMENDED WEIGHT OR PERFORM THE PROGRAMMED MOVEMENT?
Use a weight that’s manageable for you or use a percentage of the weight prescribed, and substitute movements you can do. All workouts are scaleable and we will work with you to figure out what is best for you!
WILL I/CAN I GET BIG DOING CROSSFIT?
If you train the WODs hard, eat right and get lots of sleep, you will definitely gain lean mass and lose fat. And yes, you can build muscle mass with the CrossFit protocol.
The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop and hence packs an anabolic punch that puts on impressive amounts of muscle, though that is not our concern. Strength is.
Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.
WHAT DO THE ACRONYMS AND ABBREVIATIONS IN THE WOD MEAN?
Common 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): bodyweight.
- CFT: CrossFit Total, consisting of max squat, press and deadlift.
- CLN: clean.
- C&J: clean and jerk.
- C2: Concept II rowing machine.
- DL: deadlift.
- FS: front squat.
- GHD: the device that allows for the proper performance of a glute-ham raise, or a GHD sit-up.
- GHR: glute-ham raise.
- GHR or GHD sit-up: A sit-up done on the GHR or GHD machine.
- GPP: general physical preparedness, aka “fitness.”
- GTG: grease the groove, a protocol of doing many submaximal sets of an exercise throughout the day.
- H2H: hand to hand; refers to Jeff Martone’s kettlebell “juggling” techniques (or to combat).
- HSPU: handstand push-up.
- HSQ: hang squat (clean or snatch).
- IF: intermittent fasting.
- KB: kettlebell.
- KTE: knees-to-elbows.
- Met-con: metabolic-conditioning workout.
- MP: military press.
- MU: muscle-up.
- OHS: overhead squat.
- Pd: pood.
- PR: personal record.
- PP: push press.
- PSN: power snatch.
- PU: pull-ups, possibly push-ups depending on the context.
- Rep: repetition.
- Rx’d, as Rx’d: as prescribed or as written. A WOD done without any adjustments.
- RM: repetition maximum. Your 1RM is your max lift for 1 rep. Your 10 RM is the most you can lift 10 times.
- SDHP: sumo deadlift high pull.
- Set: a number of repetitions.
- SPP: specific physical preparednesss, aka “skill training.”
- SN: snatch.
- SQ: squat.
- TGU: Turkish get-up.
- TTB: toes-to-bar.
- WO, sometimes W/O: workout.
- WOD: workout of the day.
- YBF: you’ll be fine.
Building a Strong and Supportive Community
Through a healthy lifestyle, proper movement and constant support we strive to build a strong and lasting community of fit and positive individuals. “The needs of Olympic athletes and our grandparents differ by degree, not kind.“