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- What the WOD? Your Guide to Crossfit Terminology
Wednesday, March 26, 2014
Total Nutrition Technology
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.
1. Workout of the Day (WOD): Plain and simple, this is the set of exercises a CrossFitter does on any given day.
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 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.
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