Crossfit has become all the craze.  A team from Total Nutrition Technology just completed a great crossfit challenge this past week - the Spartan Sprint.  It was a wonderful team building experience and an amazing physical challenge for everyone on Team TNT ProFit.  Crossfit is an excellent way to keep workouts fresh and exciting AND constantly challenge yourself.  But if you are new to Crossfit, it might seem a little overwhelming.  "Can I make it through a class?"  "What do all those names and acronyms mean?"  Well we've put together a list of some of the most common Crossfit terms to help you decode your workout.

2. As Many Reps/Rounds As Possible (AMRAP): Here the goal is to complete a circuit as many times as you can within a specific time frame.  For example, 5 minute AMRAP: 10 pull ups, 20 double unders and 5 deadlifts. Then you record the total number of rounds you completed in those 5 minutes.  

3. Pistol: A pistol is a one-legged squat, which helps to isolate each leg and build lower-body strength.

4. Burpees: Burpees are like the foundation of  CrossFit workouts. You start from a standing position and then bend down and plant you hands on the ground, kick back into a plank position, and perform a push-up. Then you bring your legs back in under your chest and then transition into a slight jump up and hands touching over head. Fun, huh?

5. Double Under (DU): For this you need a jump rope.  The goal is to have the rope to pass under your feet twice while you're still in the air. 

6. MetCon: Short for “metabolic conditioning,” Metcons are designed to train stamina and endurance. Unlike WODs— which usually just include strength and skill-based workouts - metcons usually include some form of AMRAP component. 

7. Pood: A pood is actually a Russian unit of measurement used for kettlebells.1 pood =16 kg/35 lbs; 1.5 pood = 24 kg/53 lbs; 2 pood = 32 kg/71 lbs.

8. Ass To Grass/Ground (ATG): ATG guarantees you're getting as low as possible when doing front, back or air squats.

9. CrossFit Total (CFT): CFT give you an accurate idea of how strong you are by testing yourself in three of the most functional CF exercises/modalities: back squat, strict press, and deadlift. To get your CFT, you will perform each of the three movements three times.  The sum of the max weight performed in each movement will give you your score.

10. Tabata: Tabata is a work-rest method associated with many CrossFit WODs.  Tabata training is also one of the most popular forms of high-intensity interval training.  You will perform 8 rounds of ultra-high-intensity exercises in a 20-seconds-on, 10-seconds-off interval. The circuits may only last 4 minutes but your are pushing yourself to the absolute limit and you will feel it.  

11. RX: When a WOD is performed RX’d, that means the athlete performs all exercises using the approved weight and reps. REMEMBER...in CrossFit, all WODs can be scaled down to meet your personal fitness level.  Just keep in mind that the goal is to get to a place where the RX is challenging, yet achievable.

12. PR'd: You'll hear "PR" when an athlete achieves their personal record on a lift.

What is your favorite WOD?

For a more indepth list of Crossfit terminology, check out this comprehensive list from Greatist.

St. Patrick's Day is here and for many this brings on thoughts of all things green and lucky.  Give these fun and healthy food ideas a try this St. Patty's Day...you and your kids won't even realize they are good for you!

 Leprechaun Hats from Creative Food

Shamrock “Chips” from Zakka Life

 

St. Patrick’s Day lunch from Kitchen Fun with My 3 Sons.

For over 20 years, Total Nutrition Technology has been helping men and women realize their health and fitness goals. Whether you are looking to lose weight or take your health and fitness to the next level, TNT has the knowledge and passion to get you there. 

Reviewed by Sharon Denny, MS, RDN

Which is better fuel for spinning class—protein or carbohydrates? Should you consume a sports drink on a long run? Is it safe to eat before a workout? Listen to locker room talk at the gym and you'll hear lots of conflicting tips about what you should eat and drink before and after you work out. These answers to five common questions about fueling your workout sort fact from fiction.

Protein is an important part of a balanced diet, but eating more protein will not magically make you stronger. The only way to grow muscles is to put them to work. "Carbohydrates are the best fuel for working muscles," says Academy of Nutrition and Dietetics Spokesperson Heather Mangieri, MS, RDN, CSSD.

Carbohydrates are partially converted to glycogen, which is stored in your muscles to power your workout. "Fifty to sixty percent of energy used during one to four hours of continuous moderate to hard endurance activity is derived from carbohydrates," says Mangieri.

There's nothing special about the many sports drinks, gels and energy bites on the market. But it is important to replace lost fluids and provide carbohydrates to maintain blood glucose levels while working out. "Gels, energy bites or sports drinks can be an effective way to supply the body with energy, but they are not necessary. Real food will provide the same benefit as these pre-designed workout fuels," says Mangieri.

For some athletes, eating solid food in the middle of a workout can cause digestive upset. In these cases, easily consumed sports gels, chews or drinks may help. "Food and fluid intake around workouts should be determined on an individual basis with consideration for an athlete's gastrointestinal tract tolerance, as well as duration and intensity of the workout," says Mangieri.

Your body needs fuel to function, especially if you're asking it to run, jump, swim or lift weights. Don't skip breakfast. "Eating before exercise, as opposed to [exercising in] the fasted state, has been shown to improve exercise performance," says Mangieri.

Eating in the morning helps replenish liver glycogen and steadies blood sugar levels. If it's hard to stomach solid food first thing in the morning, try a fruit smoothie, or a liquid meal supplement, and don't forget to hydrate before you exercise.

Wrong. Working out isn't license to abandon portion sizes and healthy eating guidelines. It's easy to overestimate the amount of calories you burn while working out.

You should adjust your calorie intake if you’re engaging in serious training, such as for a triathlon, where you might be working out more than once a day. "Recovery nutrition is necessary if you are an athlete participating in strenuous activity, especially if you are participating in multiple events in the same day," says Mangieri. "For the casual exerciser working out for an hour or less, a healthy balanced diet will work just fine."

Because of its favorable carbohydrate and protein content, chocolate milk is indeed an effective recovery aid, but it's not your only choice. "Yogurt or half a turkey sandwich on whole wheat can be just as effective," says Mangieri.