Acronyms, Abbreviations & Terms
- Airdyne - air bike powered by arms and legs. Awesome torture device!
- AMRAP - as many reps as possible
- Barbell complex - multiple different lift performed back-to-back without putting the barbell down
- BB - barbell
- BP - bench press
- SW - back squat
- BW - bodyweight
- C&J - clean and jerk
- CFT - CrossFit Total
- Chipper - set amount of work, without rounds. Storm through all movements as fast as you can.
- Couplet - a workout with two movements
- DB - dumbbell
- "Death by..." - progressive increase in work per interval of time (ex; 1 rep in first minute, 2 in second minute, etc).
- DL - deadlift
- DU - double under
- EMOM - every minute on the minute
- FS - front squat
- GHD - glute ham developer
- GPP - general physical preparedness (aka fitness)
- Gymnastics - refers to bodyweight movements, not flips and spins like the Olympics
- HPC - hang power clean
- HS - handstand
- HSPU - handstand push up
- IF - intermittent fasting
- KB - kettlebell
- K2E or KTE - knees to elbow
- LOG - length of gym
- Metcon - metabolic conditioning
- Mobility - flexibility paired with stability
- Mono structural - cyclical repetitive training (running, rowing, sprinting, Airdyne, etc), sometimes mistakenly called "cardio"
- MU - muscle up
- OH - overhead
- OHS - overhead squat
- Prehab - rehab-type movements focused on attempting to prevent injuries before they occur. Also called Durability training by some.
- PC - power clean
- Pood - unit of measure of weight (for kettlebells)
- PJ - push jerk
- PP - push press
- Prowler - great tool for training posterior chain (hamstrings, glutes, etc). Also known as "The Butcher"
- Reps - repetitions
- RM - repetition maximum (ex: 1RM)
- RX - Indicates the workout was done as prescribed (done with no modifications)
- SDHP - sumo deadlift high pull (Note: we will never do these--see here)
- SJ - split jerk
- Tabata - 8 rounds of 20 seconds of work followed by 10 seconds of rest
- Task orientation - refers to a set amount of work to be completed as fast as possible
- "Texas Cardio" - refers to completing 1 repitition of weighting with heavy weight every minute
- TGU - Turkish get up
- Time orientation - refers to a set amount of time to complete as much work as possible
- Triplet - workout with three movements
- T2B or TTB - toes to bar
- Weightlifting - refers to Olympic lifting (snatch and Clean and Jerk)
- Weight lifting - refers to any movement involving the manipulation of objects external to the body (could use a barbell, kettlebell, medicine ball, sandbag, bag of dog food, small child, etc)
- WOD - Workout Of the Day
- Lbs/lbs - male/female weight for workouts
Movement Standards in Our Gym
The more of these movements you can achieve, the more functional capacity you possess. These standards function in two ways. First, your coach can see if you complete each one. Second, your coach can watch how you perform on each, and identify what aspects are your strengths and what areas are holding you back. Your coach will help you learn and succeed at all these movements.
- 60 second plank (on palms)
- 60 second handstand
- Pull ups
18/14 men (<185/>185 lbs
9/5 Women (<150/>150)
- Legless rope climb or 30 second lock off on rope
- 3 minute Hollow body in <5 minutes
- At least 2 strict TTBs
- 70/53 lbs turkish get up (both sides)
- 15 rounds of 15 kb swings (53/35)
- Front Squat - 1.5x your bodyweight
- Press - .85 Bodyweight ok, BW ideal
- Deadlift - 2x Bodyweight
- Frisbee slide - unbroken LOG
The Ten Physical Skills of CrossFit
Cardiovascular / respiratory endurance - The ability of body systems to gather, process, and deliver oxygen to tissues.
Stamina - the ability of body systems to produce, deliver, store, and utilize power. Also used to refer to the ability to maintain strength levels for multiple repetitions ("strength endurance").
Strength - the ability of a muscular unit or combination of muscular units to apply force.
Flexibility - the ability to maximize the range of motion at a given joint.
Power - the ability of a muscular unit or combative if muscular units to apply maximum force in minimum time.
Speed - the ability to minimize the time cycle required for a repeated movement (different than quickness--which refers to the speed of a singular movement).
Coordination - the ability to combine several different movement patterns into a singular distinct movement pattern.
Agility - the ability to minimize transition time from one movement pattern to another.
Balance - the ability to control the placement of the body's center of gravity in relation to its base of support.
Accuracy - the ability to control movement in a given direction or at a given intensity.