There is a lot of vernacular used only in CrossFit, and if you are a new CrossFitter it might all feel a bit alien to you. But don’t panic, we have made a list of the most common abbreviations and terms that you might hear in the box. Knowing the language of CrossFit should help reduce confusion and allow you to focus on your performance.
· AMRAP – as Many Reps/Rounds As Possible
· Ass to Grass/Ground (ATG) – getting as low as possible when doing front, back, or air squats.
· Athlete – This is YOU. As long as you are pursuing health and fitness here at CrossFit Reflex we will refer to you as an athlete
· Bacon Sizzle – When someone rolls around post-wod, unable to find a comfortable position because each one just has a different pain associated with it.
· Beast – An athlete with exceptionally good work capacity or work ethic.
· Beast Mode – The state of performing like a “beast”. An athlete of any level can enter “beast mode” if they want to. Beast mode is both a state of mind and physical performance.
· Box – CrossFit gyms are typically referred to as a ‘box’ because they are traditionally located in industrial type warehouses.
· BP – Bench press
· BS – Back squat
· BW – Body weight
· C2 – Concept 2 rowing machine
· CFT – CrossFit Total – consisting of max squat, press, and deadlift.
· CLN -Clean
· Chipper – a workout with many reps and many movements. You chip away at it.
· C&J – Clean and jerk
· DL – Deadlift
· DNF – Did Not Finish. For WODs with a fixed amount of work and a time cap, it is possible to not finish the prescribed amount of work in the given time. In such cases, the score will be appended with “DNF”.
· DNS – Did Not Start. If for some reason and athlete is an able to start a WOD, they Forfeit their efforts and receive a “DNS”
· DU’s – Double unders. When jumping rope the rope passes under your feet 2 times between each jump.
· DOMS – Delayed Onset Muscle Soreness
· EMOM – Every minute on the minute. So for instance on the whiteboard one day it is written; 10 Push-ups EMOM for 10 minutes. This means that you must do 10 Push ups at the top or beginning of every minute for 10 minutes.
· Fire breather – An elite-level CrossFit athlete.
· FS – Front Squat
· Girls – Several classic CrossFit benchmark workouts that are given female names. The names of these workouts are arbitrary and not named after actual girls.
· GPP – General physical preparedness, aka “fitness.”
· Gymnastics – Historically, the term “gymnastics” is used relatively loosely in CrossFit to describe exercises that involve controlling body movement, typically with no weight other than body weight such as; sit-ups, push-ups, air squats, ring-rows, box jumps, etc.
· GHD – Glute-Hamstring Developer. Intense workout that focuses on the glute-hamstring region.
· GHR – Glute-Hamstring Raise.
· Gorilla – Someone who is able to muscle through workouts
· Heroes – Several CrossFit Benchmark Workouts are named after actual military, law enforcement and firefighters that have died in the line of duty. These workouts are typically very difficult as a way of honoring these heroes. Unfortunately, the list of Hero WODs continues to grow.
· HSPU – Hand Stand Push Up. While in a handstand position against the wall or freestanding. You touch your head to the ground and press all the way up until your arms are locked out.
· 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
· KB – Kettlebell
· KTE – Knees to elbows. Similar to T2Bs described below.
· ME – Maximum Effort. For example if on the board it is written: 2 min ME rowing. That means you will row as hard as you possibly can for 2 full minutes therefore putting forth a maximum effort.
· Metcon – This is an abbreviation of ‘metabolic conditioning.’ Metcon is training with the intent to enhance performance in the three metabolic pathways that provide energy for all human action. These metabolic pathways are known as the phosphagen pathway (10 seconds or less), the glycolytic pathway (last up to several minutes) and the oxidative pathway (last in excess of several minutes). The term “metcon” is often misunderstood and incorrectly used by CrossFitters as a synonym for longer-duration cardio vascular training.
· 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.
· .Unbroken – UB. Perform all workouts in a row or start over at the beginning.
· Paleo – A term coined by Dr. Loren Cordain in his book “The Paleo Diet”. A theory of nutrition that humans are best suited to eat only foods that have been available in nature and eaten by hominids (including humans) for millions of years. Paleo nutrition excludes refined sweeteners, grain and grain based foods, alcohol, legumes (beans, peas and peanuts), dairy and other processed or artificial ingredients. Paleo nutrition is a guideline and scientific theory backed up by decades of solid research and common sense; it is not a philosophy, belief system or a religion.
· PC – Power clean
· Pd – Pood, weight measure for kettlebells
· PP – Push press
· PR – Personal record
· PSN -Power snatch
· PU – Pull-ups, possibly push-ups depending on the context
· Pukie – The name of a fictional clown in a cartoon drawing depicted as vomiting as a result of intense exercise. This cartoon drawing was developed by someone in the very early days of CrossFit and made its way around the Internet as a badge of honor; i.e. ‘our method is so intense that it will make you puke!’ However, at CrossFit Reflex, we do not agree with this method. If you puke as a result of your CrossFit workout, you are doing it wrong – tone down your intensity and pay attention to your intake before your workout.
· Rack Position – Bar resting on you collar bone and anterior deltoids support by hands.
· Rep -Repetition. One performance of an exercise.
· RM – Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
· Rx – Or prescribed. Every WOD and movement has standards. Performing a WOD or movement according to the standards is referred to as doing it “Rx’d”; aka as prescribed. If you modify or “scale” a WOD or movement, it is not Rx. Performing a movement with a partial range of motion or with assistance is also not Rx. We urge all of our athletes to attempt both movements and WODs Rx as long as it is within their ability.
· SDHP – Sumo Deadlift High Pull. Using a wide stance and narrow grip, you pull the bar from the ground up to your chin, keeping the bar close to your body
· Set – A number of repetitions. For example; 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
· SN -Snatch
· Stabilize the Midline – Controlling the muscles around the spine to make it stable and strong during exercise
· SQ -Squat
· Touch and Go (TnG) – No pausing between reps
· CF Games – An abbreviation for the CrossFit Games. The CrossFit Games is an annual competition to find the fittest man and woman on Earth. Everyone on Earth that has access to the internet, a video camera and some basic equipment or access to a CrossFit affiliated gym is welcome to participate in the 5-week “Open” qualifier to The CrossFit Games. In 2013, more than 125,000 people from all over the world participated in the Open, submitting results for one mystery workout each of the 5 weeks. The top scorers in each region go to regional qualifier competitions. The top scorers from the regional competition go to The Games.
· T2B – Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
· TGU – Turkish get-up
· Tabata – A protocol of 20 seconds of exercise followed by 10 seconds of rest. Named after Dr. Tabata.
· WOD – Workout of the Day.
As Rx’d – As Prescribed. The suggested parameters for a given exercise. Ex. Weight.
Now you know the terminology come down to the box and put it into practice!