22 Aug 2015 – CrossFit-isms and Fran

Time to brush up on your CrossFit-isms!

In CrossFit, we present you with loads of challenges… learning complex Olympic lifts and gymnastics movements, pushing your body (and mind) to its limits with every beastly workout, and the greatest challenge… knowing what the hell we’re talking about! To help you, today's blog defines our CrossFit-isms: the acronyms, abbreviations and completely foreign lingo you will hear during each session.

CF1864: CrossFit 1864, obvs!
WOD: Workout of the Day
CrossFit Mainsite: The CrossFit website (www.crossfit.com). When CrossFit first began, workouts were originally (and still are) posted to this website daily and athletes would comment with their scores.
Box: The standard name for a CrossFit gym (‘I’m headed to the box for the 6 pm WOD’)
Tekkers: Short for ‘Technique’ for a lift or gymnastics movement
Mob: Pronounced ‘mobe’ and referring to Mobility and stretching
PB: Personal Best Lift
Rep: Repetition. One performance of an exercise.
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. 
Rx: As prescribed. WOD done without any adjustments in weight and/or movement as it is programmed.
Scaling/Scaled: Adjusting the Rx weight or movement to suit an athlete's level of fitness. i.e. Pull ups scale to ring rows
RM: Repetition Maximum. Your 1RM is your max lift for one rep.

AMRAP: Perform As Many Rounds (or reps) as Possible in a given amount of time
EMOM: Every Minute on the Minute. Read more about EMOMs and Alternating EMOMs here.
RFT: Rounds for Time
Tabata: 20 seconds of work followed by 10 seconds of rest. The classic Tabata is 8 rounds of 20 seconds work and 10 seconds rest for a total of 4 minutes.

C&J: Clean & Jerk
GTOH: Ground to Overhead (Move an object, most often a barbell, from the ground to overhead in one or two movements).
STOH: Shoulder to Overhead (Move an object, most often a barbell, from your shoulders to overhead, in one movement)
HSPU: Handstand Push up

Benchmark WOD: A workout originally programmed by CrossFit Mainsite that athletes use to track their current level of fitness and progression. These include Open workouts, Hero WODs and The Girls.
The Girls: Several classic CrossFit benchmark workouts that are given female names. The names of these workouts are arbitrary and not named after actual girls.
Hero WODs: Several CrossFit benchmark workouts that are named after actual military, law enforcement and firefighters that have died in the line of duty. 

Now get ready for our most well-known Girl....


A) Skill Development: Fran Prep!

B) Conditioning
Thrusters (42.5/30 kg)
Pull-ups (Jumping pull ups)

0 to 1.30 - Round of 21 Thrusters
1:30 - 3.00 - Round of 21 Pull-ups
3:00 - 4:00 - Round of 15 Thrusters
4:00 - 5:00 - Round of 15 Pull-ups
5:00 - 5:30 - Round of 9 Thrusters
5:30 - 6:00 - Round of 9 Pull-ups