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For those of you who are not familiar with CrossFit, here are a few things you may need to know:

What does all that jargon on the whiteboard mean?

I know it feels (or has felt) that way when we’ve had to ask our coach a question about anything CrossFit related, we’ve all been a newbie at one point or another, and it’s good to remember to be patient when someone new asks you a question.  Even when it’s the most obvious thing!

To save all you new CrossFitters some time, here is a list of some terms we use within the gym to help you get started:

CrossFit Terminology Made Easy

WOD – Workout of the Day. This is the combination of exercises, prescibed weights, and time or reps allowed for each exercise. This will control the entire workout each and every single day.

RX – Doing the WOD exactly as prescribed. If one RX’s the workout then they have done the weight, reps, and exercises exactly how they were prescribed.

Box – CrossFit centers are not called gyms, they are called “boxes.” They literally resemble a box made of cement walls that contain bars, weights, and ropes. No TVs, no mirrors, and no cute posters.

Benchmark Workouts – WODs that are recurring and extra challenging.

Kipping – A way of using the power from your hips and core to do certain moves more efficiently.

AMRAP – “As many rounds as possible,” of a certain move done in a given amount of time.

Metcon– Metabolic Conditioning (aka Metcon)

POOD– Weight of the kettlebell. (1 pood = 35lbs, 1.5 pood = 44lbs, 2 pood = 70lbs)

Chalk– Helps with grip and studies show it increase strength;)

“Tabata”– Named after Dr. Tabata who design an interval typed of workout doing 20 seconds of moving and 10 second of rest for 8 rounds. (Total of 4 minute per exercise)

“CrossFit Total”– Strength WOD that includes your 1RM (Rep Max)

Rack Position– Bar resting on your collar bone and anterior deltoids (front shoulder) support by hands.

Back Squat– Squat with barbell on your back.

Front Squat– Squat with barbell in the “Rack Position” (see above).

Overhead Squat– Squat with barbell held overhead.

HSPU– Handstand Push-up

Double Unders– Jump rope skill.  You jump once and the rope makes 2 revolutions

Clean, Jerk and Snatch – These “Olympic lifts” require one to lift weight from the ground and raise it overhead using a bar with weighted plates or bumper plates. They help build power and strength that aids performance in other movements and sports.

Power Clean– Olympic Lift.  Barbell starts on the ground and end in the rack position (see above).

Hang Clean– Olympic Lift. Barbell starts by hanging from your hips and end in the front squat position.

Squat Clean– Olympic Lift. Barbell starts on the ground and ends in a front squat.

Power Snatch– Olympic Lift.  Barbell starts on the ground and ends up over head.

Hang Snatch– Olympic Lift. Barbell starts by hanging from your hips and ends up over your head.

Squat Snatch– Olympic Lift. Barbell starts on the ground and ends up in the overhead squat position.

Burpee– Gymnastic move that you drop to the ground, do a push-up, jump into a squat and then jump. Best overall movement of CrossFit because it has the most range of movement.

Box Jump– Jump onto a box

Wallball Shot– Using a medicine ball drop into a front squat position and standing up using the momentum to push to ball to hit the target on the wall.

This list isn’t EVERYTHING you will encounter, but it’s a great start.  At the very least you won’t look like a deer in the headlights when you see Olympic lifts or acronyms on the whiteboard.

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