AMRAP, box, GHD…What in the world do all those words mean? No doubt, CrossFit is comprised of it’s own lingo. Here are some basic CrossFit language and terms you might hear thrown around at the box.
Common CrossFit Language: Vocabulary, Acronyms and Abbreviations Explained
- AMRAP: As Many Reps (sometimes Rounds) as Possible
- BEAST: A complimentary term used to describe a badass athlete, as in “she/he’s a beast”.
- Benchmark-A workout or lift that tests or measures your fitness and/or strength. Similar to “What do you bench?” at a Globo Gym, in CrossFit, a classic benchmark may be, “What is your Fran time?”
- Box: the term which refers to a CrossFit gym
- BS: Back squat
- BW: Body weight
- Cherry Picking: Choosing which days to come to class based on the workout, movements or weather. Selective attendance is a pathway to plateau.
- Chipper: A workout with many reps and many movements (you chip away at it)
- CFT: CrossFit Total – consisting of max squat, press, and deadlift.
- C&J: Clean and Jerk
- DL: Deadlift
- DOMS: Delayed Onset Muscle Soreness
- Dubs: Double Unders- the jump rope swings around twice with one jump
- Ego: Must be left at the door.
- EMOM: Every Minute On the Minute
- Fran: Classic CrossFit benchmark (21-15-9 thursters/pullups)
- Firebreather: A top- notch athlete, someone who does things that us mere mortals just stare at in wonderment. Someone we can all aspire to be like.
- For Time: Complete the timed workout as quickly as possible. Be sure and log your workouts (especially the named ones) so you can see your fitness progression.
- FS: Front squat
- The “Girls”: Some of the very first CrossFit WODs; The “benchmarks” for assessing one’s level of fitness; These workouts are named after girls (15 total “original girl” WODs; and 6 total “new girl” WODs).
- GHD: “Glute Ham Developer” equipment that helps to develop core, back and hip-flexor strength
- Goat: A movement or lift that is difficult for you to overcome. Something you dread coming up in a workout because you either suck at it, hate it or both. Common goats include double unders, muscle ups, running and handstand push ups. We all should be working on our goats, constantly.
- Hero WODs: Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice- mentally and physically (Example: “Murph”- Run 1 mile, 100 pullups, 200 pushups, 300 air squats, run 1 mile)
- GPP: General physical preparedness, aka “fitness.”
- Globo Gym: Often associated with low membership prices, which proves the old saying “you get what you pay for”. A gym whose business strategy is designed to get you in the door, pay your fees and then hope you never come in again.
- 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.
- KB: Kettlebell
- K2E: Knees to elbows. Similar to TTBs described below.
- Kilos: 2.2 pounds equals one kilogram.
- Kipping pullup: A rhythmic swing on a pull-up bar that lets you transfer horizontal motion to vertical force. This movement should allow you to complete more (and quicker) pull-ups but must only be mastered after you have the strength to complete a series of strict pullups
- MetCon: Metabolic Conditioning.
- MU: Muscle ups can be done on the rings or on the bar.
- OHS: Overhead squat. The ultimate test for mobility.
- Paleo: Clean eating nutrition plan that many CrossFit athletes adhere to; Not a ‘diet’, but a healthy lifestyle; The premise is “eat real, whole foods”, including protein (red meat, poultry, pork, seafood, eggs), vegetables (all, including some starchy veggies, such as sweet potatoes/butternut squash), lots of healthy fats (nuts, seeds, avocado, coconut oil) and some fruit; Eliminates gluten, sugar, most dairy and legumes.
- Pistol: A squat that only uses one leg at a time (also known as single leg squats). Resistance bands or steadying oneself on a box/pole may be used to help gain balance for those new to the movement
- Pood/Pd: Weight of a kettlebell (1 pood = 35lbs, 1.5 pood = 44lbs, 2 pood = 70lbs)
- PR: Personal record. Must be followed by high fives and ringing the golden PR bell!
- PP: Push press
- Rep: Repetition. One performance of an exercise completed successfully. A “NO REP” would be a failed attempt at a rep.
- Rest day: A very necessary component for recovery, both physical and mental. The harder you work, the more rest you need.
- Rip: What could happen to your hands after pullups at a high volume. It’s preventable! Shave your calluses and buy a roll of tape to keep in your bag.
- Rhabdo: Rhabdomyolysis; A dangerous condition where muscle fibers breakdown at a high rate.
- ROM: Range of motion
- Routine: the enemy.
- Rx’d: As prescribed; as written. WOD done without any adjustments or scaled movements. Complete WOD done with proper form.
- SDHP: Sumo deadlift high pull
- Scaled: Every single workout, movement or skill that we program can and should be scaled to the needs of the individual. For example, if you’re still working on your pullups, you will scale by doing an assisted pullup with a band. Scaling is essential to maintain the proper stimulus of the WOD.
- Snatch: The snatch is the first of two lifts contested in the sport of Olympic weightlifting followed by the clean and jerk.
- Stimulus: Each workout is designed to achieve a specific result. Our coaches will help you scale the workout so you can achieve the intended result.
- TGU: Turkish get-up. Basically it’s getting up off the floor with a kettlebell stacked overhead.
- Tabata: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
- T2B: Toes to bar. Can be scaled with K2E.
- WOD: Workout of the Day.
- 21-15-9: A specific rep scheme for a give wod. (Ex: 21-15-9 Thrusters and pull ups. …Round 1 do 21 Thrusters and 21 Pullups, round 2 do 15 thrusters and 15 pull ups, round 3 do 9 thrusters and 9 pull ups. DONE!)
