FAQ
What is a WOD
WOD stands for “Workout of the Day". Every day we post a workout on the website which is the main work component of the session that will be coached that day. Each class member will perform the same workout as each other however scaling exercises, loads, and reps/distance where appropriate.
Who can do CrossFit?
Anyone can do CrossFit! This answers another common question of, do I need to be fit to join?
No! We will take care of that but you do need to be medical cleared for exercise.
CrossFit workouts have been designed for soldiers and high school kids, Ironmen and couch potatoes.
The CrossFit approach challenges you at your current level of fitness and progresses you to achieve a greater level of
conditioning. The only limitation is what you put on yourself.
How often should I do a session?
Be consistent and turn up regularly. We recommend you attend at least 4 WOD’s per week (for unlimited memberships). Please keep in mind our program is designed to have a continual growth in intensity and periodisation of training variables, attendance is crucial and effort is key.
What should I be eating?
Good nutrition and solid training go hand-in-hand that’s a given. It’s also a given that the foundation of good nutrition is eating near or nearest too how we were biologically designed. We train to use and move our bodies as they were designed, we should also be fuelling and replenishing it with what it thrives on.
The CrossFit dietary mantra for optimal health, well being and performance, is a diet consisting of meat, vegetables, nuts and seeds, some fruit, little starch and no sugar with tweaks and modifications based on your individual metabolic typing as
well as lifestyle needs. Stick to this, do CrossFit regularly and guaranteed you will lose bodyfat, build lean muscle and have an abundant amount of energy in your workouts and throughout the day.
CrossFit Lingo:
AMRAP:
As many rounds or reps as possible
BW (or BWT):
Body weight
CFT:
CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS)
EMOM:
Every Minute on the Minute
HSPU:
Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms
KB:
Kettlebell
KTE:
Knees to elbows. Similar to TTBs described below.
MetCon:
Metabolic Conditioning workout
OHS:
Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head and in line or slightly behind the ears.
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. (Commonly found in WOD's as 1RM/3RM/5RM etc.)
SDHP:
Sumo Deadlift High Pull
Set:
A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
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 a HSPU, you subbed regular push-ups.
T2B:
Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
WOD:
Workout of the day
Other Terms:
The "Girls":
A series of benchmark workouts created by CFHQ that are universally known among the CF community.
The "Heroes":
A Hero workout is a tribute workout in honor of a fallen CrossFitter (either Soldier, Sailor, Airman, Marine, Firefighter, Police officer) that died in the line of duty. They are tough and among the most difficult of WOD's. There are sadly too many of them.
Tabata Interval:
A workout of 8 intervals alternating 20 seconds of max rep work with 10 seconds of rest. Total is 4 minutes per exercise. Score either the lowest interval rep count or total from all sets depending on programming.
WOD stands for “Workout of the Day". Every day we post a workout on the website which is the main work component of the session that will be coached that day. Each class member will perform the same workout as each other however scaling exercises, loads, and reps/distance where appropriate.
Who can do CrossFit?
Anyone can do CrossFit! This answers another common question of, do I need to be fit to join?
No! We will take care of that but you do need to be medical cleared for exercise.
CrossFit workouts have been designed for soldiers and high school kids, Ironmen and couch potatoes.
The CrossFit approach challenges you at your current level of fitness and progresses you to achieve a greater level of
conditioning. The only limitation is what you put on yourself.
How often should I do a session?
Be consistent and turn up regularly. We recommend you attend at least 4 WOD’s per week (for unlimited memberships). Please keep in mind our program is designed to have a continual growth in intensity and periodisation of training variables, attendance is crucial and effort is key.
What should I be eating?
Good nutrition and solid training go hand-in-hand that’s a given. It’s also a given that the foundation of good nutrition is eating near or nearest too how we were biologically designed. We train to use and move our bodies as they were designed, we should also be fuelling and replenishing it with what it thrives on.
The CrossFit dietary mantra for optimal health, well being and performance, is a diet consisting of meat, vegetables, nuts and seeds, some fruit, little starch and no sugar with tweaks and modifications based on your individual metabolic typing as
well as lifestyle needs. Stick to this, do CrossFit regularly and guaranteed you will lose bodyfat, build lean muscle and have an abundant amount of energy in your workouts and throughout the day.
CrossFit Lingo:
AMRAP:
As many rounds or reps as possible
BW (or BWT):
Body weight
CFT:
CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS)
EMOM:
Every Minute on the Minute
HSPU:
Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms
KB:
Kettlebell
KTE:
Knees to elbows. Similar to TTBs described below.
MetCon:
Metabolic Conditioning workout
OHS:
Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head and in line or slightly behind the ears.
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. (Commonly found in WOD's as 1RM/3RM/5RM etc.)
SDHP:
Sumo Deadlift High Pull
Set:
A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
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 a HSPU, you subbed regular push-ups.
T2B:
Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
WOD:
Workout of the day
Other Terms:
The "Girls":
A series of benchmark workouts created by CFHQ that are universally known among the CF community.
The "Heroes":
A Hero workout is a tribute workout in honor of a fallen CrossFitter (either Soldier, Sailor, Airman, Marine, Firefighter, Police officer) that died in the line of duty. They are tough and among the most difficult of WOD's. There are sadly too many of them.
Tabata Interval:
A workout of 8 intervals alternating 20 seconds of max rep work with 10 seconds of rest. Total is 4 minutes per exercise. Score either the lowest interval rep count or total from all sets depending on programming.
