Ok, so those of you who follow me or visit the blog now and then for workout ideas or check up on what I'm doing, I will start posting a daily WOD (workout of the day) for those that want it. Either I will create it myself or I will find it from somewhere else and I will let you know my source. I have been getting numerous inquiries and requests if I could post a daily workout for those who want it. My blog so far consists of workouts that I alone have done/created/co-created/found else where. Every evening or night (I will do my best to be as consistent as possible) I will post a Follower WOD, this will be the WOD I have created or found elsewhere for all the followers that wish to get their workouts from my page. It will consist of a prescribed weight for men and women, you can scale that down if you feel the need. I will post a video of the tougher movements as well because if you are new to CrossFit it can be challenging. If any movement seems tough feel free to YouTube it, most movements can be found on there or visit: http://www.crossfit.com/cf-info/excercise.html, this is on www.crossfit.com and instructs each individual on the different movements. Form is very important when it comes to CrossFit, so make sure things are done right. Anything that does not say Follower WOD will be something I have done myself (which you are more than welcome to do as well), I will post a time on all of my workouts. If a time is posted after the Follower WOD then that means I did that workout that given day. Also, if I am delayed on a post I will put the correct date in the post so it is easy to follow vs. the date the blog automatically places on the post. That is the plan for the future. If you have any comments, suggestions, or questions please comment or drop me an email at ryan.seager@wheaton.edu. I am happy to help with any fitness consulting. Here is the first Follower WOD of 2011, enjoy:
4 Rounds for time:
15 burpees
20 dumbbell thrusters (men: 40lb/women: 20lb)
30 lunges
45 double unders (sub if no jump rope: jumping straight arm circles)
http://www.youtube.com/watch?v=2TfjmxeUsIs. -double under demo
http://www.youtube.com/watch?v=BNTW7B09VJg. -dumbbell thruster demo
If you scroll down to the bottom of my blog page you will find a list of commonly used CrossFit terms that may be of use.
Striving for utter exhaustion and excellence in every area. Using creativity and simplicity to twist and turn functional fitness every way possible. SISU
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CrossFit Language
- AMRAP: As Many Rounds (or Reps) as Possible
- BS: Back squat
- BTWB: Beyond the Whiteboard. A website for tracking your WOD's.
- BW (or BWT): Body weight
- CFT: CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS)
- CF: CrossFit
- CFHQ: CrossFit Headquarters
- CFWU:CrossFit Warm-up
- CLN: Clean
- C&J: Clean and jerk
- C2: Concept II rowing machine
- DFL: Dead F'ing Last
- DL: Deadlift
- DNF: Did Not Finish
- EMOM: Every Minute on the Minute
- FS: Front squat
- GHD: Glute hamstring developer. A device that allows for posterior chain exercise, such as a hip extension, sit-up or a back extension.
- GPP: General physical preparedness, aka "fitness."
- HC: Hang Clean
- 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.
- HSC: Hang squat clean. 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
- 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 the head and in line or slightly behind the ears.
- PC: Power clean
- Pd: Pood, weight measure for kettlebells
- PR: Personal record
- PP: Push press
- PJ: Push Jerk
- 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. (Commonly found in WOD's as 1RM/3RM/5RM etc.)
- SC: Squat Clean
- 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.
- SPP: Specific physical preparedness, aka skill training.
- SN: Snatch
- SQ: Squat
- 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.
- 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
- # : Symbol for Lbs. or Pounds
- " : Symbol for Inches
- 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. Read here for a great explanation 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 the lowest interval rep count.
- Paleo and Zone: Types of diet and nutrition protocol commonly found in the CF lifestyle.
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