After last month’s *Top 5 Myths About CrossFit* post, you might be thinking about giving the workout a try [I hope so!]. Maybe you’re not totally sold yet + that’s okay! To help make your decision a little easier, we’re breaking down CrossFit jargon, so you can walk into your first fundamental session with the confidence of a true CHAARG girl.
So, let’s get down + dirty, shall we?
Indivdiual who participates in CrossFit. It doesn’t matter how much a person can lift or how fast a person can move, everyone is considered an athlete.
As many reps (or rounds) as possible. You’ll be given a series of movements and asked to complete as many reps or rounds as possible in a designated amount of time.
The CrossFit gym itself
Every minute on the minute. Each minute you will be asked to complete a certain movement. If you complete that movement under a minute, you can use the remaining time for a rest. The next round begins when the next minute strikes.
Here’s where you’ll complete all of your pull-ups, toes-to-bar + knees to ‘bows. It’s a massive structure that’s made up of a bunch of pull-up bars. Think of it like an adult’s jungle gym.
Doing the prescribed weight for a workout. Each CrossFit workout has a weight that is prescribed so athletes can gauge how heavy they should be lifting. This is absolutely not required. You’re more than welcome to go lighter – or heavier if you’re feelin’ frisky.
Workout of the day. Each day’s workout is different than the one before, so your body is constantly surprised + challenged.
Use the rowing machine just as you would during any other workout, but this time you’re rowing for a set number of calories, not distance.
Jump rope passes under an athlete’s feet twice for every one jump.
KNEES TO ‘BOWS//
Hang from the rig + pull your needs toward your torso until your knees touch your elbows. Not challenging enough? Try Toes to Bar. It’s the same movement but your feet touch the pull-up bar. A WOD full of these is an ab workout, indeed.
A controlled swing that let’s you use your momentum to get your chin over the bar [see vid here]. Unleash your inner monkey + you’ll record more [+ quicker] pull-ups during a WOD.
One-legged squats that give you twice the burn. Squat down with one leg in a horizontal position + the other in a regular squatting position.
With a barbell, perform a front squat + move directly into a push press from the squat. These babies are killer. The past CrossFit Games designed a WOD that consisted of a descending ladder [27-21-15-9 reps] of thrusters + calorie rows. *gulp*
Hang from the gymnastic rings + pull your chest about the rings into a dip position. Then, push up until your arms are fully locked [see vid here]. This is one of CrossFit’s most advanced moves. If you can’t get it, don’t worry about it! Save it for the elites. ; )
In one swift movement, lift the barbell from the ground to overhead. It sounds deceptively simple, but it takes a lot of coordination. Make sure to check with your trainer on your form before adding weight to the barbell.
CLEAN + JERK//
Explosively lift the barbell from the ground to the shoulders. Recover for a moment + then press the barbell overhead. When pushing the barbell overhead, be sure to engage your legs! Using your legs will give you extra strength + momentum to get the barbell overhead.
Holding a cushioned medicine ball, squat down + quickly stand up, throwing the ball toward an eight- to 10-foot target above your head. When you stand up + throw the ball, squeeze your butt. It will engage the glutes + give you that Beyonce booty you’re looking for.
A WOD with a lot of reps or movements. Think of yourself as “chipping” away at the reps as the clock runs
Benchmark workouts that are named after fallen military, law enforcement and firefighters. They’re a way of honoring those who have passed.
Metabolic conditioning. A workout designed to boost your stamina + endurance. These WODs tend to focus less on the amount of weight on the bar and more on how many reps you can complete.
Benchmark workouts that are named after girls [maybe there will be a workout named after a CHAARG girl one day? ; )]. Check out a list here: http://bit.ly/18TpzuG
Feeling a bit better? Remember: ANYONE can do CrossFit no matter her fitness level. Movements can be modified. Weight can be subtracted or added. What’s important is that you’re sweating, having fun + performing the movements safely. Let us know if you have any questions about CrossFit + we can put you in contact with a trainer who can answer each + every one of your questions.
+ Grace [@gm.inchaarg], Kent CHAARG