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CrossFit Jargon Uncovered: A Casual Guide

Title: Decoding the CrossFit Lexicon: A Comprehensive Guide

Title: Decoding CrossFit Jargon: The Complete Guide
Title: Decoding CrossFit Jargon: The Complete Guide

CrossFit Jargon Uncovered: A Casual Guide

Dive into the thrilling world of physical challenges with CrossFit, a fitness phenomenon that's made quite an impression on the fitness landscape. CrossFit enthusiasts put their bodies to the test, conquering grueling workouts that range from muscle-ups to the celebrated Filthy Fifty. Whether you're heading to your local "box" or tuning in to the CrossFit Games on ESPN, here's a need-to-know language guide for any CrossFit newbie.

The Essentials

*Box*: A bare-bones heaven for CrossFitters, a "box" is the equipment-laden space where numerous workouts take place. While some CrossFitters train from home or non-CrossFit gyms, boxes provide everything required for a wide array of WODs, without the frills of a "chrome-and-tone" gym.

AMRAP: Translation: "As Many Reps/Rounds as Possible," with a duration of 10, 20, or 30 minutes (or more—it'll feel like an eternity). This format challenges athletes to cram in as many rounds as possible of a conditioning series within the allotted time.

Ass to Grass: Time to get low! Also known as "Ass to Ankles" (ATG, for short), this term signifies a full-depth squat where the hip is below the knee. Wondering if you made it deep enough? You probably didn't.

For Time: Think you've got speed? Compare your times with other CrossFitters by completing a prescribed workout with a stopwatch in tow. Although not all CrossFit workouts include a time component, many highlight the race against the clock and their competitors.

Score: Consider yourself an elite athlete? Make sure to bring a calculator. The score indicates the total number of reps completed during a workout.

Affiliate: An "affiliate" refers to a gym or "box" that's officially recognized by CrossFit Headquarters, boasting certified trainers on their team. To become an affiliate, gyms must meet specific requirements, including having CrossFit certified trainers on staff.

10 General Physical Skills of Fitness: CrossFit workouts aim to strengthen these fitness fundamental skills: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. We can only hope "appetite" was added to the list soon.

CrossFit Games: The "sport of fitness" is alive and well, as evidenced by the annual CrossFit Games, sponsored by Reebok. Each summer, the Games test participants' physical prowess using a variety of physical challenges and exercises. Points are accumulated during events, with the male and female winners being crowned World's Fittest Man & Woman.

CrossFit Open: A precursor to the Games, the Open is a virtual event where competitors register online and complete workouts at local CrossFit boxes or on their own.

CrossFit HQ: Located in Santa Cruz, CA, and overseen by founder Greg Glassman, this headquarters serves as the epicenter of CrossFit methodology and CrossFit.com's daily workout releases.

CrossFit Journal: CrossFit's internal publication, The Journal, features articles on workouts, movements, and inspiration, updated daily. For access to research, articles, videos, and more, readers pay a yearly subscription fee of $25.

The Combatants

Greg Glassman: A former gymnast, Glassman spurred the creation of CrossFit out of his Santa Cruz gym, focusing on preparing clients for the "unknown and unknowable." Glassman continues to coach and instruct across the country.

Games Competitor: These individuals are not just looking to stay fit. They're committed to being the very best, practicing endlessly and regularly working out multiple times a day to hone their skills, stamina, and strength.

Firebreather: The definition of determination, firebreathers conquer even the most difficult workouts and continue pushing themselves. Look for these ultra-dedicated athletes to finish their workouts at record speed and offer motivation to their fellow competitors still pushing through.

Pukie the Clown: A mascot symbolizing what happens when CrossFitters push themselves beyond their limits (and beyond their digestive systems).

Uncle Rhabdo: A CrossFit mascot representing the danger of pushing oneself too hard, Uncle Rhabdo represents a real-life nightmare – rhabdomyolysis, when muscle fibers break down rapidly, potentially leading to serious kidney and muscle damage.

The Moves

Burpees: A dreaded move, burpees are a staple of CrossFit workouts. From a standing position, athletes bend, place their hands, kick into a plank, and perform a push-up, followed by returning the legs and jumping with their hands above their heads. Repeat, and repeat again.

Double Under: Don't let its name fool you, a Double Under is a more advanced version of jump rope. In this version, the rope passes under the athlete's feet twice during a single jump.

Bodyweight/Air Squat: Starting from a standing position, athletes squat until their hips are below their knees, standing back up at full extension. Expect to see bodyweight squats in numerous CrossFit workouts.

Knees to Elbows: From a pull-up bar, athletes hang, then bring their knees up towards their torso until their elbows and knees touch, with a harder variation involving touching their toes to the bar.

Kipping Pull-Up: Watch nearly any video on CrossFit, and you're likely to see individuals swinging from bars like sweaty, competitive orangutans. The rhythm to their swing is essential for transferring horizontal motion into vertical force, allowing for quicker pull-ups.

Pistol: Also known as single-leg squats, pistols require half the legs but twice the effort.

Band-Assisted Pull-Up: A low-tech, cheaper alternative to assisted pull-ups, athletes loop exercise bands over the bar and use them to help complete the movement.

Walking Lunge: Using bodyweight, a barbell on the shoulders, or a weight plate held directly overhead, athletes place one foot forward, lower into a lunge, and then return, completing a set number of repetitions before switching to the other leg.

Rope Climb: Remember how much fun jump rope was in gym class? Grab on, and climb upward with this classic CrossFit exercise.

Sumo Deadlift High Pull: In this movement, athletes take a wide stance over the barbell, performing an explosive lift to shoulder level without the help of any wrestlers.

Thruster: One of the more challenging CrossFit movements, the thruster is a single-movement fusion of a front squat and a push press.

Handstand Push-Up: Gymnasts call them basic, but most regular people find handstand push-ups to be a real challenge, requiring athletes to lift their bodies followed by a downward head touch, followed by arms fully extended at the top.

Muscle Up: In this advanced CrossFit movement, athletes use gymnastic rings to explosively pull their chest above the rings and perform a dip, coming to a full extension at the top.

GHD Sit-Up: This move is often responsible for workout-induced rhabdomyolysis. From a glute-ham developer, athletes lift their backs, touching their hands to the ground before explosively returning to an upright position.

Box Jump: A one-foot jump onto a bench or box, with no running starts allowed.

Snatch: Translation: 'get it over with', the snatch is one of two Olympic lifts in which athletes lift a weighted barbell from the ground to overhead in a single motion, often squatting under the bar before standing up.

Clean & Jerk: The second Olympic lift, the clean & jerk features two separate movements: cleaning the barbell to the shoulders, followed by a jerk to propel it overhead.

Ring Dip: Similar to a bodyweight dip, but performed on gymnastic rings, both with one foot elevated and with the rings rotating.

Wallball: Carrying a medicine ball, athletes perform squats and throw it towards an overhead target during this staple of CrossFit workouts.

The Workouts

WOD: The "workout of the day" features exercises adapted by CrossFit or created by affiliates. Many individuals and gyms follow CrossFit.com workouts, but others create their unique programming.

CrossFit Total: The CrossFit Total is the sport's benchmark strength workout, consisting of three attempts each at the back squat, standing press, and deadlift.

Hero WODs: Hero WODs are workouts named after military servicemen, police officers, or firefighters who died in line of duty. They provide a challenging mental and physical reminder of the sacrifices made by these heroes.

Metcon: Metcons, or metabolic conditioning, involve time-capped, high-intensity workouts designed to build endurance, speed, and strength. Unlike WODs, metcons feature a timed component.

Fran: Not as sweet as the name suggests, Fran is CrossFit's most famous workout (and a major leg crusher), consisting of 21-15-9 reps of thrusters and pull-ups (for a total of 270 reps).

Murph: This exhausting workout combines a one-mile run, 100 pull-ups, 200 push-ups, and 300 bodyweight squats for a double dose of pain, followed by another one-mile run for good measure.

Grace: In this strength test, participants must complete 30 clean & jerks at 135 pounds (95 for women) as quickly as possible.

Isabel: Showing off your strong arms, Isabel is the clean & jerk's sister exercise, featuring 30 snatches for time instead of clean & jerks.

Filthy Fifty: This endurance test features 50 burpees, 50 jump rope double unders, 50 kettlebell swings, 50 walking lunges, 50 knees-to-elbows, 50 push presses, 50 back extensions, 50 wallballs, and a final 50 double unders. Are you feeling tired yet?

The Gear

GHD: Originally standing for glute-ham developer, the GHD is a piece of equipment used for various movements in CrossFit, including the GHD sit-up, back extension, and hip thrust.

Paralettes: Portable parallel bars, these items are 8" high and used for performing handstand push-ups and other exercises providing an additional core challenge.

C2 Rower: The popular rowing machine in CrossFit boxes, the C2 Rower is a piece of equipment used for working out various muscle groups.

Rings: Gymnastic rings are portable, adjustable rings that allow for dynamic, full-body resistance training, and enable diverse exercises, including dips, muscle-ups, and rowing.

Abmat: A foam pad placed between the back and floor during sit-ups, the abmat provides additional back support, allowing for a greater range of motion during workouts.

Bumper Plates: Rubberized and marked plates to replace traditional weight plates in CrossFit boxes, allowing for safe and efficient dropping during exercises.

Have you tried CrossFit yet? What are your favorite terms and phrases for the "sport of fitness?"

Strengthening your fitness through CrossFit's diverse exercises can be aided by attending regular training sessions at your local "box." Your weightmanagement goals will benefit from joining these intense workouts that incorporate movements like AMRAP, Burpees, Double Under, and Handstand Push-Ups. By incorporating these CrossFit essentials into your routine, you'll master the 10 General Physical Skills of Fitness, ultimately preparing yourself for challenging events such as the CrossFit Games.

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