What's the WOD?
WOD is what we at Crossfit call the "Workout of the Day." The great folks at CrossFit HQ, who specialize in CF Programming and Program Design, post a prescribed workout on their main site for each day. Crossfitters all over the world wait anxiously at their computers until the daily WOD is posted, and then follow the WOD and post their results and experiences on the CF Message Boards. Although at first glance, many people assume that there is no way they can do a Crossfit WOD - but they are wrong. Crossfit is unique in its ability to be scaled to every fitness level, so that elite athletes and 70-year old Seniors and Soccer moms, and everyone in between can do the SAME workout, simploy with modifications, substitutions and adjustments in levels of intensity.
What if I can't do certain things prescribed in the WOD?
Modify and Substitute. Again - we don't change the workouts. They are thoughtfully programmed and carefully planned out; but we do modify, adjust, substitute, and scale the levels of intensity and effort according to one's fitess level. To help with scaling, the folks at Brand X post a modified WOD to complement the Main Site's WOD. Go Here:
Why do I need you guys if I can get all this info online for free?
You get the text online, but you don't get the experience. We provide professional coaching and training to ensure that you are performing the exercises correctly, efficiently and safely. Many people have incorrectly assumed they could do Crossfit without professional supervision, and learned the hard way that the BEST workouts come in a group setting, with professional trainers and a great environment that is rich with experience, camraderie, and a little healthy competition.
What about Cardio? Where's all the equipment?
We get that question a lot because people do not see any treadmills or elliptical trainers. The short answer is that when you “do cardio” your lungs know that with nore work, more oxygen is needed, and therefore the lungs have to work harder. Our workouts make your lungs (and everything else) work hard…probably harder than they ever have, while performing other functional training exercises at a high intensity. You will get cardio without "doing cardio." None of our members are lacking in cardio respiratory endurance training. For a more detailed response read The CrossFit Journal article, "What About Cardio?"
As for equipment - you already have the most important and valuable piece of equipment you can or will ever own - yoyour own body. We will teach you how to use what you have, and do it safely, wisely and effectively.
What we do at SWAT Fitness South is teach you how to move better. We draw from a wide variety of gymnastics and weightlifting movements and incorporate them in ways that make you stronger and more fit. We do not use machines. We use the body and we use weights and we train like people used to train before exercising got dumbed down for the masses. We believe that the human body is meant to express itself in beautiful, intelligent and powerful ways. Come try it and experience your body in a new way.
What are all those funny terms you guys use?
BP: Bench press
BS: Back squat
BW (or BWT): Body weight
CFT:CrossFit Total - consisting of max squat, press, and deadlift.
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 throughout 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
KTE: Knees to elbows. Similar to TTBs described below.
MetCon: Metabolic Conditioning workout
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
PR: Personal record
PP: Push press
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
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
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
WOD: Workout of the day
YBF: You'll Be Fine (liberally applied in spray form)
Do you include the weight of the bar? (E.g., the WOD calls for 135#. Is that the bar + 135, or is it the bar + 90?)
Of course you include the weight of the bar, unless you have a weightless bar! Prescribed weight (for any weightlifting endeavor, not just CrossFit) always means total weight lifted, and you're lifting the bar, so add it in.
