CrossFit Wa%4ers
CrossFit to some is a cult. To some its just plain mental, to others its a death trap but to the members of AFSCrossFit and the millions of people around the world that turn up each day to crush a Wod with their fellow CrossFitters it just the norm. A way of Life, and a very effective way of staying fit and healthy. Now this isn’t a post about the why’s and wherefores of CrossFit but to take you through your EMOMs and AMRAPs, do you need to see a doctor about your SDHP or a podiatrist about your Ankle ROM. Below is our little breakdown of common CrossFit terminology for any newbies wanting to get upto speed with the lingo.
WOD - The Workout Of the Day.
AMRAP - As Many Rounds/Reps as Possible. This common workout style usually consists of a mini circuit you complete as many times as possible over a defined period of time. For example:
20 Minute AMRAP
5 Pull Ups / 10 Press Ups / 15 Squats (Cindy)
EMOM - Every Minute On the Minute. When looking at skill development and strength work in a class sometimes we use the EMOM. Its an easy way to define a set period of work i.e:
10 Minute EMOM of 5 Backs squats.
10 Minute EMOM of 3 Strict Handstand Push Ups
ATG - Ass To Grass. This is the gold standard for squatting. If your ass hits your ankles you are in the holy land of squats. The fabled Ass to Grass squat. It should be noted that not many can reach the holy land just to hip mechanics but giving it your best shot is all that is asked and always stay safe. No need to burst a disc or destroy a knee chasing a depth your body can’t reach.
R.O.M - Range Of Motion. Every joint can move, and we try to work in an optimum range with all of our exercises. A thorough warm up and cool down is always recommended to help with your mobility. We run am excellent Yoga class on Thursday evenings and Sunday mornings that will definitely help improve your mobility. As a little bit of self help over the years many people have come up with apps that can help improve mobility, ROMWOD, GOWOD and The Ready State to name just a few.
Why Girls Names - Greg Glassman, the founder of CrossFit started calling his benchmark workouts girls names as they left him broken. A state very similar to when an ex girlfriend broke his heart. Hence the birth of the Girl WODS. Cindy, Fran, Mary and Annie are just a few of the workouts we use regularly to test our fitness and mental resolve.
Why Soldiers Names - In the early days of CrossFit Greg won contracts with his local police department, Fire Department and even had FBI agents such as Greg Amundsen attend his box. As CrossFit gained more notoriety the Marine Core and Navy Seals such as Dave Castro started to adopt the the program. Sadly some of these early adoptees were killed in action in places like Afghanistan and Iraq. To pay their respects workouts such as Murph were born. Murph is commanding officer in lone survivor you see running at the beginning of the film. His workout is now the Memorial Workout celebrated every year on the American Armed Forces Day. The workout is:
1 Mile Run
100 Pull Ups
200 Press Ups
300 Air Squats
1 Mile Run
all to be performed while wearing a 20kg/45lb Weighted vest.
1RM - Your 1Rep max is your absolute 100% best effort lift.
3RM - Your 3 Rep Max is roughly 90 % of your 1RM.
5RM - Your 5 Rep Max is roughly 80% of your 1RM.
Now this isn’t an exhaustive list and I have not even touched on exercise abbreviation but these are the most common terms when you first walk into AFSCrossFit and any other CrossFit Box you will see. Feel free to fire any more into the comments and I’ll happily answer them.
And remember JustBeBetter. JustBe Better then yesterday and everyday you will be working to become the person you want to be!
DR Oxygen Out!
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