Archive for January 15, 2011

Crossfit Acronyms

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I have been talking about Crossfit more on livefitandsore.com and wanted to make sure that anyone who reads it has a reference point for the acronyms that I will use from time to time. Feel free to add any that are specific to your CF gym.

This is from crossfit.com:

CrossFit Acronyms and Abbreviations

  • 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 throughtout 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
  • MEBBMaximum Effort Black box, term coined by Mike Rutherford. Search the forum for it. Originally laid out in one of the early Performance Menu issues.
  • 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.
    Sadly, many illiterate posters get this bass-ackward, and claim that since they can’t do HSPU, they subbed HSPU for pushups. D’oh!
  • 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)

1m AMRAP x3

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As I mentioned, CFI had a free WOD today for anyone wanting to check it out. The set up was great too — 20 people broken up in groups of 5 and each group had a coach and they watched you as you did the WOD.

Warmup
Jog around the bldg
Sampson Stretch
PVC Pipe stretch to open up the shoulders
push ups

Crossfit Impavidus WOD

1m AMRAP x3
box jumps
KTE
40lb KB swings
10lb wall ball squats
burpees

1m rest in between rounds. This WOD challenged my cardio strength and I was happy it was over! The Knee to elbow is tough — no help. Jump up to reach the bars, hang and start. My hands hurt.

And to follow up with how last night’s indulgence affected the workout — the verdict is that I was not at my best and felt the pizza grease the more I did. Definitely not an ideal meal to eat and then workout —

A Junk Food Hangover

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So, last night I had Pizza. Cheesy, greasy Pizza. It’s hard living paleo all the time and sometimes it really is easier to just say Ahh, the hell with it — I want Pizza! So I did and I didn’t just have one slice — I think I had 3. I took off half the cheese like I am used to doing and it really was like a drug to me. Then i had a bowl of Mint Chip Ice Cream. I was like an addict having their drug. Something really did take over my mind as I mindlessly grab the Ice Cream container. I knew I shouldn’t be sitting there doing that — but I wanted it so badly. So – I made it right in my head. “Oh, it’s one night — everyone can have a cheat day. It’s fine –It’s not going to kill me.”

I went to bed later than usual — couldn’t sleep and woke up quite a few times last nite. Tossed, turned, had some odd dreams. I woke up this morning, later than usual and felt like shit.  I am all congested, sluggish. I feel like I have a hangover, seriously. I have a slight headache and I have that feeling of ‘man, I shouldnt’ have done that”. A Junk Food Hangover.

I am going to head to Crossfit Impavidus this morning for a WOD — will be interesting to see how this hangover affects my workout.

So the moral of the story — as yummy as it was — it’s totally not worth the after effects that I get. I like feeling up and rarin to go — this sluggish-ness bites.

Women’s Set Points

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Women’s Set Points | Hunt.Gather.Love..

So interesting — I am conscience of body fat percentages and often wonder how women feel when they have sub 20% body fat. All I have read is about the danger of visceral fat, around your mid-section is the area you should worry about. Since I am not a super curvy person (read: I have no hips), that is exactly where i gain it if I am not watching what I eat —

I said I’d go to bed, but then I read something interesting. Lately there has been some discussion in the comments here about what level of body fat is healthy for women. Is it healthy for women to be as lean as men should be (below 18% body fat)? Some authors say yes. After all, don’t women in third world refugee camps have babies all the time?

Turns out it’s more complex than that. Ancient Bodies, Modern Lives is my go-to reference on this sort of thing and lo and behold it had some answers on this matter.

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