The CrossFit Dictionary

THE FUNDAMENTALS

Affiliate: An affiliate is a gym, or “box,” that’s officially affiliated with the CrossFit brand (and thus given CrossFit Headquarters’ blessing to spread the brand’s gospel). In order to become an affiliate, gyms must have CrossFit-certified trainers on staff.

WOD: The "WOD" is the "workout of the day." Each day a new WOD is posted, and it's part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Scaling: CrossFit workouts are scaled to preserve the intended stimuli despite athlete limitations such as experience, injury, illness or range of motion. A properly scaled workout safely maximizes relative intensity (load, speed, range of motion) to continue developing increased work capacity despite limitations. A long-term goal of scaling is creating the ability to perform workouts “as prescribed.”

RX: "As prescribed" is added to you WOD score when you have completed the workout exactly the way it was written on the board without any scaling.

Metcon: Short for Metabolic Conditioning is our way of saying cardio. We mix movements together to get a cardiovascular response.

AMRAP: A time oriented workout. “As Many Reps/Rounds as Possible,” workouts challenge athletes to complete as many rounds and reps of a series of movements in the allotted time. Just be careful not to lose count…

For Time: A task orientated workout. The point is to complete the prescribed work as quickly as you possible can maintain mechanics and consistency.

EMOM: "Every minute on the minute" denotes that the allotted amount of work needs to be completed in 60 seconds.

10 General Physical Skills of Fitness: CrossFit workouts are designed to improve this list of skills, believed to encompass the full spectrum of fitness: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. Too bad “appetite” didn’t make the cut.

THE WORKOUTS

The Girls: Why give them female names? It’s easier to say “Fran” than to say “a front squat into push press followed by pull-ups.” Glassman has said that Fran leaves you crushed and exhausted and joked that “any workout that leaves you flat on your back, staring up at the sky, wondering what the hell happened, deserves a girl’s name.”

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.

CrossFit Total: The total is CrossFit’s benchmark strength workout in which athletes have three attempts each (in order, please!) to find their max back squat, standing press, and deadlift. It’s the most exhausting nine reps anyone could ask for.

CROSSFIT

CrossFit Open: A sort of virtual CrossFit Games, the Open allows competitors to register online and compete on their own or at local CrossFit boxes.

CrossFit Regionals: Regional qualifiers narrow the field before the annual Games Weekend. Once the open is done and dusted the creme of each region heads off to earn the spot at the games.

CrossFit Games: The sport of fitness has arrived. Each summer the CrossFit Games test participants with a barrage of physical challenges and workouts, ranging from swimming and running to pull-ups and handstand walks. Participants accrue points over the events, and the male and female winners are crowned World’s Fittest Man & Woman. Regional qualifiers narrow the field before the annual Games Weekend.

CrossFit HQ: Owned and operated by founder Greg Glassman, the first CrossFit gym is located in Santa Cruz, CA. The location is a sort of Mecca for the compulsively fit, and the location still serves as the brain of CrossFit methodology and CrossFit.com’s daily workout.

CrossFit Journal: The Journal is CrossFit’s internal publication featuring information on workouts, movements, inspirational stories, and news. Updated daily, the online publication charges readers $25 a year for unlimited access to research, articles, videos, and more.

THE PLAYERS

Greg Glassman: A former gymnast, Glassman developed CrossFit out of his Santa Cruz, CA gym in order to prepare clients for the “unknown and unknowable.” A prominent figure in CrossFit media and special events, Glassman continues to coach and train instructors across the country.

Games Competitor: These athletes aren’t in it just for fitness. They’re hell-bent on success at CrossFit’s highest level, prepping hard (and sometimes working out multiple times a day) to hone their skills, increase their stamina, and build their strength to blast away the competition.

Pukie the Clown: An unofficial (and undeniably gross) mascot, Pukie symbolises what happens when athletes push a bit too hard for their own good (we do not condone vomiting after workouts this means your body was pushed way to hard).

Uncle Rhabdo: Another unofficial CrossFit mascot, Uncle Rhabdo represents perhaps the CrossFitter’s worst nightmare: rhabdomyolysis, a rapid breakdown of muscle fibers that can occur when the body is pushed too hard. If left untreated, rhabdo can lead to serious long-term kidney and muscle damage.

THE ACRONYMS AND ABBREVIATIONS:

ATG: ass to grass.

BP: bench press.

BS: back squat.

BW (or BWT): bodyweight.

C&J: clean and jerk.

C2B: chest to bar pull ups

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.

GHD sit-up: A sit-up done on the GHR or GHD machine.

GPP: general physical preparedness, aka "fitness."

HSPU: handstand push-up.

KB: kettlebell.

KTE: knees-to-elbows.

MU: muscle-up.

OHS: overhead squat.

PR: personal record.

PU: pull-ups, possibly push-ups depending on the context.

Rep: repetition.

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.

TGU: Turkish get-up.

TTB: toes-to-bar.

YBF: you'll be fine.