Some insight from crossfit.com FAQ section
“The WOD – “Workout of the day” descriptions are very literal; don’t read into them. If it says “squats” it means bodyweight (aka “air squats”) – no added weight, unless it says back squats or front squats.”
“A “rep” or repetition is one iteration of a movement. One bench press, one squat. A “set” is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it’s a timed WOD, you want to rest less.”
“Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a “set of one” aka a “single.” This few reps indicates maximal load, and indicates longer rest times.
Back to literal: if the WOD says 21-15-9 reps of bench and pullups in “rounds” (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second…9 of the first, 9 of the second. Most likely you will be breaking the 21′s and 15′s (and maybe the 9′s) into subsets, aka “breakdowns.” This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.”
Here’s some insight from Coach Glassman on the intent of CrossFit:
“CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes, even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can’t punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world’s most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion.”
- AMRAP: As Many Reps (sometimes Rounds)as Possible
- ATG: Ass to Grass
- BP: Bench press
- BS: Back squat
- BW (or BWT): Body weight
- CFT:CrossFit Total – consisting of max squat, press, and deadlift.
- CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White, explained here. You’ll need a CFJ subscription.
- CFWU:CrossFit Warm-up
- CLN: Clean
- C&J: Clean and jerk
- C2: Concept II rowing machine
- DL: Deadlift
- FS: Front squat
- GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
- GHR(D) 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 throughout 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
- KB: Kettlebell
- 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
- 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.
- SN: Snatch
- SQ: Squat
- 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, sometimes W/O: Workout
- WOD: Workout of the day
- YBF: You’ll Be Fine (liberally applied in spray form)