CrossFit Talk the Talk

CrossFit  Talk the Talk

(Rich Froning, one of CrossFit’s best.)

Crossfit language ‘talk the talk’  

CrossFit workouts were designed to improve ten different fitness criteria thought to be the total package, these are cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance.

The man behind it all and founder, Greg Glassman a former gymnast, developed CrossFit out of his Santa Cruz, CA gym in order to prepare clients for the “unknown and unknowable.” A prominent figure in CrossFit media and special events, Glassman continues to coach and train instructors across the country.

CrossFit the company was registered in 2000, but the concept had its start much earlier when the founder Greg Glassman was a teenage gymnast. Glassman discovered that through the use of dumbbells and a barbell he could get stronger than other gymnasts who were just working with bodyweight only, which up to date was the normal way that gymnasts trained. Even at this early age Glassman was anything but one dimensional with his approach to exercise. He quickly developed a competitiveness to be the best over-all at a combination of sports not just one sport in particular.

Crossfit appeals to a wide range of the population, males, females, young and old and is making an undeniable impact in the fitness world with followers tackling muscle-ups, Fran, and the infamous Filthy Fifty.

So if you’re thinking, Fran? – Filthy Fifty? – Muscle Ups? Here is a list to help you understand a little more about the crossfit language and if your going to ‘walk the walk’ you’ll need to ‘talk the talk’.

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  • AMRAP: “As Many Reps/Rounds as Possible,” that is, given a specific time period. Often lasting 10, 20, or 30 minutes AMRAP workouts challenge athletes to complete as many rounds of a series of movements in the allotted time.
  • Ass to Grass: sometimes “Ass to Ankles,” or ATG for short, this is a full-depth squat.
  • Affiliate: An affiliate is a gym, or “box,” that’s officially affiliated with the CrossFit brand. In order to become an affiliate, gyms must have CrossFit-certified trainers on staff.
  • Box: A gym with all the equipment necessary for the range of WODs (work out of the day) without a lot of extras.
  • Band-Assisted Pull-Up: Rubber bands are looped over the bar and then the athlete position one knee in the loop to assist him to perform pull ups.
  • Burpees: One of the most dreaded moves in fitness, burpees make up a cornerstone of CrossFit workouts. Starting from standing, athletes bend down and plant their hands, kick back into a plank position, and perform a push-up. The legs are then brought back in, and the movement culminates with a slight jump up and hands clapped overhead. The feet have to leave the ground for it to count.
  • Bodyweight/Air Squat: Standing straight up, an athlete squats down until their hips are below their knees, then stands back up until the hips are once again fully extended.
  • Box Jump: From a standing start athletes jump up onto a box (plyometric box).
  • BP: Bench press
  • BS: Back squat
  • Bumper Plates: CrossFitters love to drop weights (maybe not the greatest technique) and full rubber bumper plates allow them to do just that.
  • BW (or BWT): Body weight
  • CrossFit HQ: Owned and operated by founder Greg Glassman, the first CrossFit gym is located in Santa Cruz, CA. The location is a sort of Mecca for the compulsively fit, and the location still serves as the brain of CrossFit methodology and CrossFit.com’s daily workout.
  • CrossFit Journal: The Journal is CrossFit’s internal publication featuring information on workouts, movements, inspirational stories, and news. Updated daily, the online publication charges readers $25 a year for unlimited access to research, articles, videos, and more.
  • CrossFit Open: A sort of virtual CrossFit Games, the Open allows competitors to register online and compete on their own or at local CrossFit boxes.
  • CFT: CrossFit Total is CrossFit’s benchmark strength workout in which athletes have three attempts each to find their max back squat, standing press, and deadliest. CrossFit Total – consisting of max squat, press, and deadlift.
  • CFWU:CrossFit Warm-up
  • CLN: Clean
  • C&J: Clean and Jerk is the other Olympic lift, that actually combines two separate movements. Athletes start by explosively lifting a weighted barbell from the ground to the shoulders, often squatting under and then standing to recover. After a brief pause, athletes take a shallow dip and then drive upward to propel the bar overhead, often landing in a split position and then bringing their feet back in line.
  • DL: Deadlift
  • Double Under: This ain’t your mama’s double-dutch. A double under is when a jump rope passes under an athlete’s feet twice with only one jump.
  • Filthy Fifty: A huge workout to be completed in the quickest time, 50 Box Jumps, 50 Jumping Pull-ups, 50 Kettlebell Swings (35 lbs), 50 Walking Lunges, 50 Knees to Elbows, 50 Push Press (45 lbs), 50 Back Extensions, 50 Wallballs, 50 Burpees, 50 Double Unders.
  • FS: Front squat
  • Fran: Is maybe the most well known crossfit workout. It consists of a 21-15-9 rep scheme of thrusters (95 pounds for men, 65 for women) and pull-ups. So that’s 21 thrusters and 21 pull-ups, followed by 15 thrusters and 15 pull-ups, and so on. The top contestants in the sport can finish the workout in less than three minutes.
  • GHD: A medieval looking device that also resembles a Transformer, the Glute Ham Developer is used for a variety of movements including glute-ham raises, GHD sit-ups, and back extensions.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.
  • GHD Sit-Up: Don’t underestimate this super sit-up, one of the main culprits behind workout-induced rhabdomyolysis. Sitting face-up on a glute-ham developer (see GHD entry below), athletes reach back until their hands graze the ground, then explosively extend their legs and sit up
  • GPP: General physical preparedness, aka “fitness.”
  • GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise through out the day.
  • Grace: This workout consists of 30 clean & jerks with 135lbs and 95lbs for women as fast as possible.
  • Handstand Push-Up: Most commonly performed by using a wall to kick up for stability and then completing a push up with the head touching the ground at the bottom and arms locking out at the top.
  • 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
  • Isabel: This is a workout made up of 30 snatches in the quickest time.
  • KB: Kettlebell
  • KTE: Knees to Elbows, In this movement, athletes hang from a pull-up bar and then shoot their knees up toward the torso until the elbows and knees touch. For the advanced version, bring your toes all the way to the bar.
  • MetCon: Metabolic conditioning are designed to train stamina, endurance, and conditioning. Unlike WODs which can also include purely strength or skill-based workouts, metcons generally include some sort of timed component performed at high intensity.
  • Murph: Another one of CrossFit’s toughest WODs, consisting of a one-mile run followed by 100 pull-ups, 200 push-ups, and 300 bodyweight squats and then finishing with another one mile run.
  • 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.
  • Paralettes: Portable parallel bars around eight inches high. For those who’ve mastered regular handstand pushups, try performing them on paralettes for an added challenge.
  • PC: Power clean
  • PD: Pood, weight measure for kettlebells
  • PR: Personal record
  • PP: Push press
  • Pistol: Also known as single leg squats, pistols require half the legs, but twice the effort.
  • PSN: Power snatch
  • PU: Pull-ups, possibly push ups depending on the context
  • Pukie the Clown: An unofficial crossfit mascot, Pukie symbolizes what happens when athletes push a bit too hard for their own good and digestive systems.
  • Rings: CrossFitters regularly use gymnastic rings for a wide range of movements including dips, rows, muscle-ups.
  • 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.
  • Ring Dip: It’s just like a conventional bodyweight dip, only on gymnastic rings. The rings are unstable, making it harder to keep the hands close to the body.
  • Score: The score denotes the total number of reps completed during a given workout.
  • SDHP: Sumo deadlift high pull.
  • 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 preparedness, aka skill training.
  • SN: The snatch is one of two Olympic lifts where athletes explosively lift a weighted barbell from ground to overhead in one movement, often squatting under the bar and then standing up.
  • Sumo Deadlift High Pull: In this movement, athletes take a wide stance over a barbell and explosively pull from the ground upward until the bar comes up to shoulder height.
  • SQ: Squat
  • Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,”
  • TGU: Turkish get-up.
  • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
  • Thruster:  A front squat straight into a push press.
  • Uncle Rhabdo: Another unofficial CrossFit mascot, Uncle Rhabdo represents perhaps the CrossFitter’s worst nightmare: rhabdomyolysis, a rapid breakdown of muscle fibers that can occur when the body is pushed too hard. If left untreated, rhabdo can lead to serious long-term kidney and muscle damage.
  • Wallball: Holding a 8-10kg (for men) or 5-7kg (for ladies) medicine ball, athletes squat down and explosively stand up, throwing the ball toward an 3 meter target above their heads.
  • WO or W/O: Workout
  • WOD: The “Workout of the Day” is the workout CrossFitters perform on a given day. Many individuals and affiliates follow CrossFit.com’s WODs, though others do their own programming.
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