1. What is the WOD?
It is the “Workout of the Day”. We select and post a workout for each day on crossfitdenver.com. This workout could be a “named” workout, developed and described on the national site, or it could be a workout we have developed here. It is all part of the “constant variation” philosophy of CrossFit.
2. What if I can’t do the workout as posted?
Not that many athletes can do ALL CrossFit workouts as RX’d (described). A big part of CrossFit is the concept of “scaling”. That is, substituting in modifications to movements to make them more or less difficult based on the individual’s level of fitness and training. For example, many workouts include the pull-up. Many people cannot do a dead hang (non-kipping) pull-up. The pull-up can be scaled by substituting a kipping pull-up, jumping pull-up, pull-up with resistance bands, a bar pull-down, etc. In this way, you can begin with less challenging exercises and progressively work your way up to more advanced movements.
3. Is the WOD enough? Should I do more training?
Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines. However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary “sport.” If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.
4. Should I be in fairly good shape before starting CrossFit? Should I go to a traditional gym to get a “base” level of fitness before stepping up to CrossFit?
NO! A THOUSAND TIMES NO!!!! CrossFit is designed for athletes of ALL levels — from professional athletes, to desk jockeys, to homemakers, to retirees. We scale load and intensity for all our clients based on their individual fitness level and ability. Going to a traditional health club first will just delay the benefits you will receive from a CrossFit regimen.
For more FAQ’s, click here to see the national site FAQ
To see recorded exercises and demo’s of various workouts, click here
CrossFit Acronyms and Abbreviations
AMRAP: As Many Reps (sometimes Rounds) as Possible
BP: Bench press
BS: Back squat
BW: Body weight
CFT: CrossFit Total – consisting of max squat, press, and deadlift.
CFWU: CrossFit Warm-up
C&J: Clean and jerk
FS: Front squat
GHD: Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
GHD 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 throughtout 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
MEBB: Maximum Effort Black box, term coined by Mike Rutherford. Search the forum for it. Originally laid out in one of the early Performance Menu issues.
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 –1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70
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 3×10, means do 10 reps, rest, repeat, rest, repeat.
SPP: Specific physical preparednesss, aka skill training.
SS: Starting Strength; Mark Rippetoe’s great book on strength training basics. Available right here.
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.
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 (or W/O): Workout
WOD: Workout of the day