A quick and dirty reference guide to what may appear on the ‘whiteboard’ via your WODify app. Have a read and come back to this guide whenever you need.
It takes time to learn all of this, so don’t think you need to remember it all in one go. The coaches will be on hand to help you if you don’t understand everything. We also have a number of CrossFit ‘old guard’ members at the gym that will point you in the right direction too 😉
” : Symbol for Inches
#: means pounds (lbs). Some pre-programmed workouts are listed in lbs. Multiply by 2.2 to ascertain the correct loading in KGs. Weights listed include the bar.
AMRAP: As Many Rounds (or Reps) as Possible (on Competition days).
ATG: Ass to Grass.
QAMRAP: Quality AMRAP. (Practice Days).
BW: Bodyweight.
EMOM: Every Minute on the Minute.
FQL: For Quality Load. When you see this you should be working within your technical capabilities. Intensity should be around 7/8 out of 10 effort-wise.
G2O: Ground-to-Overhead.
KG or kg: Kilograms of weight. Weights listed in workouts include the bar.
MetCon: Metabolic Conditioning workout (These are typically the ones that leave you gasping for breath.).
RFT: Rounds for time (Competition days).
RFQT: Rounds For Time where Quality is prioritised. (Practice Days).
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
Rx’d or as Rx’d: As prescribed; as written. A WOD done without any adjustments.
S2O: Shoulder-to-overhead
WOD: Workout of the day
YBF: You’ll be fine.
Movements
ABMAT Sit-Up: Check the video.
BP: Bench Press
BS: Back squat – Demo #1 (CFHQ)
C&J: Clean and jerk
Cln: Clean
CTB or C2B: Chest to Bar (as in pull-ups)
DL: Deadlift – Demo #1 (CFHQ)
DU: Double Unders
FS: Front squat – Demo #1 (CFHQ)
GHD Situp: Situp done on the GHD bench – Demo #1 (CFHQ)
HCln: Hang Clean
HPC: Hang Power Clean
HSn: Hang Snatch
HPSn: Hang Power Snatch
HSPU: Handstand push up
KBS: Kettlebell Swing
KTE: Knees to elbows.
MU: Muscle-up
OHS: Overhead squat – Demo #1 (CFHQ) | Demo #2 (CFHQ)
PC: Power clean
Pistols: One-legged Squats
PJ: Push/Power Jerk – Demo #1 (CFHQ)
PP: Push press
PSN: Power snatch
PU: Pull-ups, possibly push-ups depending on the context
SC: Squat Clean
SDLHP: Sumo Deadlift High Pull
Sn: Snatch
Sq: Squat
T2B: Toes to bar.
WBs: Wallballs
Equipment
DB: Dumbbell (when we stock them these will appear frequently)
GHD: Glute hamstring developer. A device that allows for posterior chain exercises, such as a hip extension, sit-up or a back extension. (For working your backside, to paraphrase Crocodile Dundee.)
KB: Kettlebell
Pd: Pood, a measurement of weight for kettlebells
Other
CF: CrossFit
CFHQ: CrossFit Headquarters
Chipper: A workout with many reps and many movements (you chip away at it), typically completed in one single round for time.
Firebreather: A badass CrossFit athlete.
GPP: General physical preparedness, aka “fitness.”
Hook Grip: Wrap your hand around the bar and grab as much of your thumb as you can with the first two fingers.
Olympic Lifting, Oly Lifting, O-lifting: Olympic weightlifting, specifically the barbell movements and any of their variations or exercises related to the Snatch and the Clean & Jerk. Olympic Lifting specific classes coming to CF Shapesmiths real soon with Evelyn and Aoife.
Paleo and Zone: Types of diet and nutrition protocol commonly found in the CF lifestyle.
PR/PB: Personal record/Personal Best
ROM: Range of Motion
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 the lowest interval rep count.
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 honour 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.