GENERAL

What's the WOD?

The “WOD” is the “workout of the day.” Each day a new WOD is posted to CrossFit.com, and it’s part of a complete program designed to improve strength and conditioning. The CrossFit.com program is characterized by three days of work before one day of rest, though athletes may alter this pattern. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Where is the WOD?

The WOD is always posted to the landing page on www.beltsvillecrossfit.com .

What if I can't use the recommended weight or perform the programmed movements?

Your coach is there to help you scale any movements by using a weight that’s manageable for you or substituting movements you can do. For recommended scaling, follow @CrossFit Training on Instagram. The CrossFit Journal also contains resources to help you scale the workout to your level.

Is the WOD enough? Should I do more?

The WOD is a starting point, and each athlete will need to experiment to determine what “enough” means. Top athletes training for the CrossFit Games might need additional work to improve their fitness, while new athletes might need to reduce the volume of the WOD to optimize results. The exact amount of work can be determined with the assistance of an expert coach at a CrossFit affiliate, or it can be determined by carefully logging your workouts and evaluating the results.

Part of the CrossFit philosophy includes pursuing or learning another sport or activity, and the demands of those sports will affect what you can do in each WOD. If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need to take extra days off, or to consider a WOD as “active rest” done at a lower intensity.

In general, if you work the WODs hard, you will find yourself at an improved level of fitness.

Will I/can I get big doing CrossFit?

If you train the WODs hard, eat right and get lots of sleep, you will definitely gain lean mass and lose fat. And yes, you can build muscle mass with the CrossFit protocol.

The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop and hence packs an anabolic punch that puts on impressive amounts of muscle, though that is not our concern. Strength is.

Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

Where is that article in the CrossFit Journal?

The CrossFit Journal has a category index, a chronological index, and search features. External search engines can also be employed.

What's the ``official`` CrossFit warm-up?

The “official” CrossFit warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of:

Samson stretches (do the Samson stretch once each round for 15-30 seconds)

Overhead squats with broomstick or PVC

Sit-ups

Back extensions

Pull-ups

Dips

This warm-up is only a general idea, and coaches and athletes can easily adjust it or create their own versions in order to prepare them for a specific workout.

What's the Burgener Warm-Up?

The Burgener Warm-Up is an Olympic-lifting warm-up sequence designed by Mike Burgener, head coach of the CrossFit Weightlifting Trainer Course. The Burgener Warm-Up is detailed in the CrossFit Journal.

What's a ``pood``?

A pood is a Russian unit of measurement used for kettlebells. Common conversions: 1 pood = 36 lb.; 1.5 pood = 54 lb.; 2 pood = 72 lb. Approximate dumbbell equivalents are 35, 55 and 70.

What do the acronyms and abbreviations in the WOD mean?

Common CrossFit acronyms and abbreviations:

  • AMRAP: as many reps (sometimes rounds) as possible.
  • ATG: ass to grass.
  • BP: bench press.
  • BS: back squat.
  • BW (or BWT): bodyweight.
  • CFT: CrossFit Total, consisting of max squat, press and deadlift.
  • CLN: clean.
  • C&J: clean and jerk.
  • C2: Concept II rowing machine.
  • DL: deadlift.
  • FS: front squat.
  • GHD: the device that allows for the proper performance of a glute-ham raise, or a GHD sit-up.
  • GHR: glute-ham raise.
  • GHR or GHD sit-up: A sit-up done on the GHR or GHD machine.
  • GPP: general physical preparedness, aka “fitness.”
  • GTG: grease the groove, a protocol of doing many submaximal sets of an exercise throughout the day.
  • H2H: hand to hand; refers to Jeff Martone’s kettlebell “juggling” techniques (or to combat).
  • HSPU: handstand push-up.
  • HSQ: hang squat (clean or snatch).
  • IF: intermittent fasting.
  • KB: kettlebell.
  • KTE: knees-to-elbows.
  • Met-con: metabolic-conditioning workout.
  • MP: military press.
  • MU: muscle-up.
  • OHS: overhead squat.
  • Pd: pood.
  • PR: personal record.
  • PP: push press.
  • PSN: power snatch.
  • PU: pull-ups, possibly push-ups depending on the context.
  • Rep: repetition.
  • Rx’d, as Rx’d: as prescribed or as written. A WOD done without any adjustments.
  • RM: repetition maximum. Your 1RM is your max lift for 1 rep. Your 10 RM is the most you can lift 10 times.
  • SDHP: sumo deadlift high pull.
  • Set: a number of repetitions.
  • SPP: specific physical preparednesss, aka “skill training.”
  • SN: snatch.
  • SQ: squat.
  • TGU: Turkish get-up.
  • TTB: toes-to-bar.
  • WO, sometimes W/O: workout.
  • WOD: workout of the day.
  • YBF: you’ll be fine.
What about abs? We never do crunches.

Abs (“the core”) work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the Olympic lifts, burpees, push-ups, pull-ups, etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches.

What's a hook grip?

Wrap your hand around the bar and grab as much of your thumb as you can with the first two fingers.

When loads are listed, do they include the weight of the bar?

The bar is included. The prescribed weight always means total weight lifted.

EXERCISE

Where can I find descriptions of the exercises prescribed in the WOD?

Visit the CROSSFIT page for videos of common CrossFit exercises.

What's a Tabata?

For 20 seconds, do as many reps of the assigned exercise as you can, then rest for 10 seconds.

Repeat this pattern seven more times for a total of 8 intervals, or 4 minutes of total exercise.

The score is the least number of reps scored in any of the intervals.

How much weight for squats?

If a squat load is not specified, squats should be done unloaded. This is sometimes referred to as a “bodyweight” or “air” squat. For back, front and overhead squats, use the weight indicated or scale as necessary.

Farmers carry/farmers walk?

Pick up two heavy dumbbells and walk for distance.

Waiters walk?

Hold a weight (dumbbell, kettlebell, etc.) overhead and walk for distance.

Pull-ups vs. chin-ups?

Use whatever grip is strongest for you—palms facing, palms away, palms parallel, mixed grip, etc.

How do I do a burpee?

From standing, lower the chest and thighs to the floor, then come back to standing before finishing with a jump and clap overhead. Workouts sometimes contain burpee variations, such as jumping over a bar or jumping and touching a target.

What's a Samson stretch?

The Samson stretch is described in detail in the CrossFit Journal.

What kind of sit-up should I do?

You can do any style of sit-up you like, though it’s recommended you note the style in your records so you can compare performances over time.

What's a pistol?

The pistol is often called a one-legged or single-leg squat.

Where can I find some guidance on parallette training?

American Gymnast’s Parallette Training Guide.

Are kipping pull-ups cheating?

Courtesy of Jesse Woody: “Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to its function as a posterior-chain developer.”

What are the differences among the clean (and snatch) variations?
  • What are the differences among the clean (and snatch) variations?
  • Squat clean, aka full clean, aka clean: Start with the bar on the floor and receive it in a full squat.
  • Hang clean: Start with the bar in a “hang position” (held off the floor) and receive it in a full squat. The exact hang position might vary according to the specific instructions for the workout or movement. For example, some workouts will require a hang clean from a position just below the knees, while others will require a hang clean from a position anywhere above the knees, and so on.
  • Power clean: Start with the bar on the floor and receive it in a position that places the thighs higher than parallel to the floor; i.e., not a full squat.
  • Hang power clean: Start from a hang position (described above) and receive the bar in a position that places the thighs higher than parallel to the floor; i.e., not a full squat.
  • What’s the height of the target for wall-ball shots?
  • What’s the weight of the medicine ball for wall-ball shots?
What's the height of the target for wall-ball shots?

The standard height is 10 ft for men and 9 ft for women. Scale as needed.

What's the weight of the medicine ball for wall-ball shots?

The standard weight is 20 lb for men and 14 lb for women. Scale as needed.

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