Saturday, January 8, 2011

Weekly Review

1/5/11
Warm-up:
row 500m
100 double unders
Strength:
Snatch- 90#x3, 101#x3, 116.5#x3, 127.5x2
WOD 1:                          WOD 2:
"Nasty Girls"                   "Midnight Helen"-done at 1:00am
3RFT                              3RFT
50 air squats                    400m run
7 muscle ups                    21 kettlebell swings (55#)
10 hang clean (135#)       12 pull-ups
time: 9:30                         time: 9:40

1/7/11
Warm-up:
Burgener
stretch
Strength:
front squat- 155#x3, 199#x3, 210#x1
WOD 1:                     WOD 2:
3RFT                         5 rounds
12 deadlift (155#)      65-70m sled push (100#)
9 hang clean (155#)   10 clapping push-ups
6 push jerk (155#)
time: 14:06

1/8/11
Warm-up:
double unders
10-10-10 burpees
Burgener
Strength:
overhead squat- 90#x3, 101#x3, 116.5#x2, 95#x3
WOD 1:                               WOD 2:
3RFT                                   2 rounds
20 kettlebell swings (55#)     50 lunges
20 wall ball (20#)                 15 snatch each arm (45#)
20 pull-ups
time: 9:50

L-sit PR: 43 seconds

This weeks training suffered a little bit do to the lack of rest in Florida. The approach for next week will be less intensive on two-a-days and more focused on quality strength training and a mix of WODs from bodyweight to heavier movements.

Follower WOD:
"Helen"
3 rounds of:
400m run
21 kettlebell swings (find a challenging weight, use a dumbell if no KB)
12 pull-ups
*kettlebell swing demo: http://www.youtube.com/watch?v=6YAi2TAbHbc
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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.