Baby Steps (& Weights)

Today was another fabulous day at CrossFit! Worked on a lot of Olympic weightlifting form and technique. I also worked on a lifting four pounds on different lifts πŸ˜€ It seems silly to celebrate, but we all have to start somewhere.

The thought of being new at something dealing with fitness has always terrified me and turned me away from certain forms of exercise. It hit me before I started CrossFit that everyone has to start somewhere. Yes, it is still scary to be learning something as intense as CrossFit, but, my mantra for this whole journey has become “Why Not?”. Saturdays my box offers team/group CrossFit. The coach was explaining it to me and every fiber in my body said… WOAH NO WAYYYY TOO UNCOMFORTABLE. Then she asked me if I would come… “Why not? I’ll be here!”. I’m still nervous, but I have to remember all of these people had to start at one point.

ANYWAY in order to prepare for tomorrow and keep learning about CrossFit I’ve decided to start a running dictionary of CrossFit terms. If you don’t know anything about CrossFit… there are so many words that have different meanings in CF that my head spins when we start talking about them at the box. So without further interruption… the dictionary!

-This Dictionary is a work in progress, if you have suggestions comment below!-


Amanda: RX = 135 lbs. Reps/round: 9-7-5: Muscle-ups, snatch,

Angie: AFAP: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats

Annie: 50-40-30-20-10: Double Unders, Sit-Ups

As Many Rounds As Possible (AMRAP): Some WOD have timed workouts. You complete as many sets as possible in the allotted time. Usually, you will record your total rounds and when a similar workout comes up you will strive to complete more sets than before. Set a new PR!


Barbara: 5 Rounds & 3 Minute Rest: 20 pull-ups, 30 push-ups, 40 sit-ups 50 squats

Bodyweight Movement: an exercise that isn’t completed with any barbells or other weight, you use your own weight to strengthen.

Box: This is what CrossFit gyms are called!


Chelsea: EMOM for 30 Minutes: 5 pull-ups, 10 push-ups, 15 squats

Chipper: A WOD that must be “chipped away”, usually a series of movements in which you try to complete as fast as possible.

Cindy: AMRAP in 20 minutes: 5 pull-ups, 10 push-ups, 15 squats

CrossFit Total (CFT): This allows you to see how much progress you’ve made. CFT measures you in the three most functional movements: back squat, strict press, and deadlift. The best three attempts of these three movements and the sum of max weight that was used in each movement will give you your score.


Duoble Under (DU): This is when you are jump roping and the rope passes under you twice before landing on the ground.


Eva: RX = 2 POOD: 5 Rounds: 800 m run, 20 kettlebell swings, 30 pull-ups




Helen: RX = 15 POOD: 3 Rounds: 400m run, 21 kettlebell swings, 12 pull-ups




Karen: RX=20 lbs.: AFAP: 150 wall balls

Kelly: RX=20 POOD: 5 Rounds: 400m run, 30 24″ box jumps, 30 wall balls

Kipping: Intense strength that is used while completing a pullup, hand stand, pushup, and dips.



Mary: AMRAP 20 Minutes: 3 handstand push-ups, 10 single leg squats, 15 pull-ups

MetCon: Metabolic conditioning, usually this occurs when AMRAP sets are repeated (for example 20 minutes of 5 pullups, 10 pushups, and 15 squats).


Nicole: AMRAP 20 Minutes: 400m run, Max Rep pull-ups



Personal Record (PR): When you complete a set that you’ve done before, try for faster time or more reps to make a new personal record! [In our box you get to ring a bell when you reach a new PR!]

Pistol: One-legged squats

POOD: The weight of a kettlebell in a workout.


RX: This means the prescribed weight & reps. Since CrossFit is for all levels your prescribed weight & reps is meant so you can to the WOD at your fitness level.


Snatch: Can take forms such as power snatch, hang snatch, and muscle snatch, start with a wide grip on a barbell (that is resting on the floor) the snatch occurs when the barbell is then moved in one fast motion over your head.


Tabata: A work-rest method, do ____ for 30 seconds then rest for 20 seconds.

Thrusters: This is when you start with a barbell in the front rack position, then squatting into a full squat position while keeping the barbell at shoulder level. The movement then continues by thrusting up with the hips into a standing position and raising the barbell over your head. The barbell then comes back down to your shoulders and is repeated.




Workout of The Day (WOD): This is what CrossFit is best known for. Every day there is a varied workout that is completed by everyone. Each person completes this workout according to their level of fitness. {Can’t make it to your box or have your own workout equipment? Check out WOD on CrossFit’s website.







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