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About CrossFit

Acronyms Benchmarks

CrossFit is defined as a functional training high intensity with complex and varied movements.

What is a functional training? These are movements that the human being runs since birth, either natural e safe movements. These are movements that are used in life everyday as squatting, running, lifting or pushing loads. Over time we lose the ability to perform such movements and thus to flourish as human beings.

High intensity: Could be quantified as a force times distance divided by time. To achieve a good level of intensity exercise does not necessarily mean high loads, because each of us has his own level of intensity. During a training CrossFit will help each person to increase his level of intensity from one session to another, so to move forward and see an improvement in his physical condition. We will prioritize the implementing technical quality and allow a safe progression.

Varied exercises: CrossFit is distinguished from other forms of training by the fact of not having routine. Daily workout varies with a multitude of exercises and approaches. The constant stimulus variation allow our bodies to adapt quickly, so we will ultimately have a better quality of life.

CrossFit is incredibly adaptable. Can all make, regardless of age, sex or fitness level. With its methodology and the constant improvement of the technical execution we can perform daily tasks with less effort and more efficiently. The significance for us is to increase the related working capacity at different times and demanding aspects of movements, each day stronger, more durable and more powerful. The specialty CrossFit is not having specialty, in order to have the body and mind healthy and ready for anything.

Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.

Greg Grassman, Fonder of CrossFit.

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Many acronyms are used to describe the most popular CrossFit workouts and exercises . There are even several so-called functional training centers or derivatives or unique CrossFit training methods in these centers, which use the same terms. Here is a list :

Frequent acronyms

AMRAP: As Many Reps (sometimes Rounds) as Possible - As many rounds (sets of exercises) or possible repetition in a predetermined time.

WOD: Workout of the day. This varies constantly without ever establishing routine.

Metcon: Metabolic Conditioning Workout - Working metabolic conditioning. This is the "cardiovascular" part of the training. This is a working structure and rest periods in order to stimulate a response and maximum efficiency from our body.

PR: Personal record - personal best, the best time, weight or number of repetitions achieved for a year or series of pre-determined period. This is a brand that aims to improve with time.

Rep: Repetition of a particular exercise.

RM: Repetition Maximum - 1RM Our charge is raised for a single repetition. Our 10RM load is raised for 10 consecutive repetitions of the same exercise.

Rx'd; as Rx'd: As prescribed; - To indicate that a WOD done without modifications.

Autres acronymes

References form

ATG : Ass to Grass
BP : Bench press
BS : Back squat
BW (or BWT) : Body weight
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
MEBB : Maximum 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.
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
PP : Push press
PSN : Power snatch
PU : Pull-ups, possibly push ups depending on the context
SDHP : Sumo deadlift high pull (see exercise section)
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, 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

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So-called " benchmarks " are standard practice used to measure our progress as an adept of CrossFit .

As known to all the CrossFit community, these drive benchmark used to gauge our strengths and areas for improvement. Why? Each benchmark is thought in order to cause a precise and unique metabolic response . Our performance is improved through constant but irregular practice of these workouts. It is important not to make the same Benchmarks regularly in order not to fall into a routine!

See the benchmarks

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