CrossFit.com



CrossFit FAQ

The best thing you can do is read, search, and read some more before asking questions about CrossFit - start with the "What is CrossFit" and "getting started" links on the left of the main page; review the exercises link, and dig through the discussion board. The site has an excellent search feature; make it your friend.

Meanwhile, here are some of the most common questions people ask about CrossFit workouts:

Updated on Monday 24 March 2008 05:37:30

1. General
2. Exercises
3. Substitutions
4. WOD
5. Equipment
6. Essential References
7. Nutrition
8. Certifications & Seminars
9. Affiliates
10. Media

1. General

1.1. What's the WOD?

WOD is "Workout of the Day." The great folks at CrossFit post a workout for each day. The common splits are a) as posted, which is 3 days on/1 off, and b) 5 days on, two off.
If you need explanation on doing the WODs, check here or in the discussion board. Likely your question has been asked before.

Some insight and thoughts on sets and reps:

  • The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.
  • A "rep" or repetition is one iteration of a movement. One bench press, one squat. A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it's a timed WOD, you want to rest less.
  • Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.
  • Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.
  • Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.

Here's some insight from Coach on the intent of CrossFit:

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes � even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."



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1.2. Where is the WOD?

You're kidding, right? Acutally, this is a frequently asked question. Go to www.crossfit.com. Right in the middle, in the block with a date at the top, is the Workout of the Day, aka the WOD. If you can't figure it out, read this FAQ, read the other comments posted, click on any handy links contained in the WOD description, and THEN consider asking for an explanation!



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1.3. What if I can't use the recommended weight?

Use a weight that's manageable to you, or use a percentage of the weight prescribed. Assume the "generic" male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately 55% of your bodyweight.



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1.4. How Do I Get The Slideshows on the Exercise Page to Run?

You probably need to have the Java runtime environment installed on your system. Go to http://java.sun.com/j2se/1.5.0/download.jsp and click on the link called "Download JRE 5.0 Update" and follow the directions from there.



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1.5. Is the WOD Enough? Should I do more?

Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines.
However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary "sport."
If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity.

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1.6. Will I/can I get big doing CrossFit?

If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach,
Here is a hierarchy of training for mass from greater to lesser efficacy:
1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids
The bodybuilding model is designed around, requires, steroids for significant hypertrophy.
The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens.
The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is.
Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close.
Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.



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1.7. Where is that article in the CrossFit Journal?

Issue # -  Date -  Topics

  1. Sep 2002 - The Garage Gym
  2. Oct 2002 - Standards of Fitness; Measures of Health; Aerobics/Anaerobics, Gymnastics; Weightlifting, & Sprinting
  3. Nov 2002 - Muscle-up; Glycemic Index; Row 2k in 7 Minutes Strategies
  4. Dec 2002 - Squat Clinic; Fast Food; Ergo Scores; Hall of Fame Workouts (Fight Gone Bad, Tabata This, etc.)
  5. Jan 2003 - Shoulder Press, Push Press, Push Jerk; Postural Error; Coach Interview; Odd Lifts
  6. Feb 2003 - Seniors & Kids; CrossFit Theoretical Template; Hoover Ball
  7. Mar 2003 - Pushups; World's Fastest Lift; Police Training
  8. Apr 2003 - The Pullup; A Better Warmup; How Fit Are You?
  9. May 2003 - Beginner's Routine; Three Important Ab Exercises; Two Training Aids
  10. Jun 2003 - Metabolic Conditioning; Interval Generator; Glossary of Metabolic Conditioning
  11. Jul 2003 - The Clean
  12. Aug 2003 - The Deadlift; Wallball; Anatomy & Physiology for Jocks
  13. Sep 2003 - Benchmark Workouts (the "girls"); Parallettes
  14. Oct 2003 - Team Workouts
  15. Nov 2003 - Nutrition!
  16. Dec 2003 - Links and web resources
  17. Jan 2004 - Handstands
  18. Feb 2004 - Macroclimbing - ropes, Bachar ladder, resources
  19. Mar 2004 - What is CrossFit - Theory, comments and interviews
  20. Apr 2004 - The Moves - introducing the 3CIM movement sequences
  21. May 2004 - The Zone and Meal Plans
  22. Jun 2004 - What About Cardio? What is Cardio?
  23. Jul 2004 - Why Fitness? Ring Strength...
  24. Aug 2004 - Strategies for Assisting Bodyweight Exercises
  25. Sep 2004 - The Case for Medicine Ball Cleans, Overhead Kettlebell Swings
  26. Oct 2004 - Beginner's Guide to CrossFit; Dumbells by Rutman; High School PE Program; The Girls for Grandmas; A CrossFit Grandma
  27. Nov 2004 - CrossFit North's First Annual Championship; Slacklining; Monster Mash; The New Girls; Pull-up Challenge
  28. Dec 2004 - CrossFit Colorado Seminar; CrossFit, Stoicism, and an American POW; Julia Atkins, "Helen," and Scalability; CrossFit PT
  29. Jan 2005 - What about recovery? Coach's Spin; On Recovery; Recovery: The Next Generation; Carl Valle Interview: Recovery and Regeneration Techniques
  30. Feb 2005 - Gymnastics & Tumbling
  31. Mar 2005 - Fooling Around With Fran; Breakfalling; Why Swimming is Different and How to Make the Difference Work for You
  32. Apr 2005 - A Soldier's Perspective on Functional Fitness; The Kipping Pullup; Swingers and Kippers
  33. May 2005 - Killer Workouts; CrossFit and Powerlifting; Working Wounded
  34. Jun 2005 - CrossFit to Go; Consistency Before Intensity; Everyman's Gymnastics; Kaizen Swimming
  35. Jul 2005 - Garage Gym II-The Revolution; CrossFit: An Open Source Model
  36. Aug 2005 - Digital Coaching; Fundamentals, Virtuosity, and Mastery; The Overhead Squat; Swimming-CrossFit Style
  37. Sep 2005 - Everyman's Gymnastics-The Seminar; The Lifting Shoulder; Trigger Point Massage
  38. Oct 2005 - CrossFit-induced Rhabdo; CrossFit Shoulder Therapy; Getting off the Crack; Glute-Ham Developer Situp; The Forward Roll
  39. Nov 2005 - Tabata my Job; Backward Roll; Combat Gymnastics; Skill Transfer Exercises for the Snatch
  40. Dec 2005 - Inside-Out Breathing, Getting the Air You Need; Cartwheel-an In-depth Discussion; http://www.crossfit.com (history and future)
  41. Jan 2006 - Professional Training; Scaling Professional Training; Validity of CrossFit Tested; The Scoop and the Second Pull; Stretching and Flexability
  42. Feb 2006 - Parallette Training Part I; Single Speeds (bicycles)
  43. Mar 2006 - Slow Lifts; Speed Development; Training in Austere Locations; Kipping Pullup Progression; Parkour; Parallete Training Part II
  44. Apr 2006 - Got Rings? Now What; Acceleration Mechanics; CrossPit Basics; History and Use of Stall Bars; Slow Lifts Part II-The Squat; Virtuosity in the Basics of Parkour: Environmental Awareness and the Roll
  45. May 2006 - Fit to Eat; The Press; Parkour Basics: Vaults; Skill Transfer Exercises for the Clean and Snatch: Treatments for Common Problems; Calisthenics: Conditioning and Mobility With No Equipment
  46. June 2006 - Strategic Shopping; Fit to Eat; The Slow Lifts - Bench Press; Parkour Basics Part 2 - Monkey, Dash, and Reverse Vaults; Freestanding Handstand Push Up; Large Group CrossFit Training; Perpetual Education and the Direction of CrossFit Seminars
  47. Jul 2006 - The Grinder: CrossFit Operations Order #1; Fit to Eat: Spicy Summer Barbeque; Parkour Basics, Part 3: Jumping; The Slow Lifts: The Deadlift; Combat Calisthenics; The Back Handspring; The CrossFit Insurgency; Get Schooled
  48. Aug 2006 - Fit to Eat: Pick of Summer Dinner; Parkour Basics Part 4; The Power Clean - Rippetoe; The Grinder Frag Order - Frelen; The Swing
  49. Sep 2006 - Skill-Based Warmup for Groups; Plyo Boxes with Slanted Sides; Bomb-proof Low Plyo Boxes; Going Deep; Swing 2 - the Other Swings; Three Levels of Dumbell Squat; Parkour Basics Part 5: Turn Vault and Cat Leap; Improving Running Mechanics; The Grinder: CrossFit Frag Order #2, Carla
  50. Oct 2006 - Go Light: Weight, Velocity, & Volume in Medicine Ball Training; Parkour Basics Part 6: Underbar and Gate Vault; The Grinder-CrossFit FRAGO #3,VICTORIA; Personal Equipment:The Good, the Bad, and the Silly; Fit to Eat:Autumn Dinner; Bike Control Basics,Part 1: Static Skills; Rowing Technique-Passing the Human Polygraph; Three Variations of Dumbell Lunges
  51. Nov 2006 - Parkour Basics-A Compendium; The Triangle; Bike Control Basics-Ascending Obstacles; The Fire Service and CrossFit-The Perfect Combination; What Do We Know?; Forging Mental Fitness; Gymnastics Hurdle; Kettlebell Basics-Drills for Improving Your Swing; New, Rather Long Analysis of the Deadlift; The Grinder-CrossFit FRAGO #4, "YBF"
  52. Dec 2006 - Learning the Olympic Lifts�The Grip; What Is Your Power IQ?; The CrossFit Total; Fight Camp; Bike Control Basics: Dropping Off Obstacles; The Front Handspring; The Paradox of the Aerobic Fitness Prescription; VO2 max: Not the Gold Standard?; Kettlebell Basics: Improving Your Swing, Part 2; The Yin and Yang of the Back; The Grinder: CrossFit FRAGO #5, PATRICIA
  53. Jan 2007 - One-Arm Swings & Beyond; Removing Interference;The Burgener Warm-Up; Evidence-Based Fitness: Rest Day Discussion; Bike Control Basics Part 4: Applying Freestyle Skills; Training Advancement and Adaptation; Dumbbell Vertical Press; Big John McCarthy's Ultimate Training Academy; Body Composition: Not the Holy Grail; The Grinder: CrossFit Fragmentary Order #6, GOMEZ
  54. Feb 2007 - UC Riverside Baseball Fall Strength and Conditioning; Fight Training Fitness; The Jab and Right Cross; Snatch Assistance Exercises; The Myth of the Fat-Burning Zone; Row Fast: How to Prepare for an Erg Test; Kettlebell Skills: H2H Tapping Drills; The Dumbbell Snatch; Indoor Parkour Training; Conventional Wisdom and the Fitness Industry; The Grinder : CrossFit Fragmentary Order #7, DYER
  55. Mar 2007 -Putting Out Fires; Perception: The Commander of Our Movements; The Suitcase Deadlift, Dumbbell Style; The Business of Guerilla Fitness; Performance and Health; UC Riverside Women's Basketball Strength & Conditioning; Using Worldwide Erg Data to Fine-Tune Your Training; Popular Biomechanics; Pulling Positions for the Snatch; The Left Hook; Kettlebell Clean; The Grinder: CrossFit Fragmentary Order #8, SHANE
  56. Apr 2007 - Support Strength on the Rings; Understanding CrossFit; What is Meaningful; The Crane Dip and Other Pistol Variations; From the Snatch to the Clean; Body Shots; Rest and Recovery in Interval-Based Exercise; Indoor Rowing Damper Settings and Workout Intensity; Dumbbells from the Plank: How to Energize Your Push-up; Kettlebell Clean Combinations; The Grinder: CrossFit Fragmentary Order #9,GIROUARD
  57. May 2007 - Putting the Physical Back into Education; Turkish Get-Up: Part I; Implementing CrossFit at East Fork Fire; Dumbbells from the Plank: How to Energize Your Push-up Training, Part II; Kicking; Why You Should Sprint Train; The CrossFit Games : 3-2-1-Go!; Sex, Appearance, and Training; Teaching the Jerk; Applications of the Support on Rings; Fitness de Clase Mundial en 100 Palabras; Rowing Workouts; The Grinder, CrossFit FRAGO #10, NOLAN
  58. Jun 07 - Michael Rutherford, "The Dumbbell Bear"; Mike Burgener, with Tony Budding, "Teaching the Jerk, Part 2"; Lon Kilgore, "Physics, Physiology, and Food"; Becca Borawski, "Ground and Pound Sequence"; Jeff Martone, "Turkish Get-Up: Part 2" Tyler Hass, "Ring Row: Beginning Pulls on the Rings"; Greg Glassman, translated into French by Matthieu Dubreucq, "Fitness de Classe Internationale en 100 Mots"; Mark Rippetoe, "Training for the Aged"; The Grinder, CrossFit FRAGO #11, "LEGER"
  59. Jul 07 - Becca Borawski, "Greco-Roman Takedown: Wrestling with Dan Henderson"; Mike Burgener, with Tony Budding, "Teaching the Jerk, Part 3: Split Jerk Drills";Steve Cotter, "A Performance-Based Comparison of Kettlebell Methods"; Paul Eich, "My First CrossFit Certification Seminar"; Judy Geer, "From Rowing Indoors to Rowing on the Water"; Lon Kilgore, "The Most Powerful Human Being In the Entire Universe"; Tony Leyland, "Principles of Physiologic Conditioning"; Mark Rippetoe, "Silly Bullshit"; Michael Rutherford, "Dumbbell Conditioning for Rotational Strength and Health"; Kelly Starrett, "Hamstrung"; The Grinder, CrossFit FRAGO #12, "PALMER"
  60. Aug 07 - Marty Mitchell, with Mark Rippetoe , "Where Barbells Come From"; Dale Saran, "The First CrossFit Games"; Dave Castro, "Reading Between the Lines"; Tony Blauer Video Article: "Combatives Fitness, Part 1: The Warm-Up"; Greg Glassman Video Article: "On Being a Trainer"; Jeff Martone, "The Turkish Get-Up, Part 3: Overhead Squat Variation"; Mike Burgener, with Tony Budding, "Teaching the Jerk, Part 4: Skill-Transfer Exercises"; Becca Borawski, "Wrestling with Dan Henderson: Simple Takedown"; Lon Kilgore, "Genetic Potential"; Tony Leyland, "The Stretch-Shortening Cycle and Plyometric Training"; Michael Rutherford, "An Explosive Combination"; The Grinder: CrossFit FRAGO #13, "SHORTY"
  61. Sept 07 - CrossFit Training for Law Enforcement-Jacksonville Five Years Later, TJ Cooper and Phil Canto; A Large-Group Workout Solution, Michael Rutherford; Basically Barbells-The CrossFit Basic Barbell Certification Seminar, "CCT Joey"; Close Quarter Form (Video Article), Tom Arcuri; Human Weapon System (Video Article), Robert Smith, M.D.; Assistance Sequence for the Snatch, Mike Burgener with Tony Budding; Sokoudjou�s Inside Trip, Becca Borawski; Ring Row Variations, Tyler Hass; Strong Enough?, Mark Rippetoe; Strength on the Mat, Gant Grimes
  62. Oct 07 - Bucket Circles, Phil Savage; Bad Form, Mark Rippetoe; The Kettlebell Press, Jeff Martone; Combatives Fitness Part 2: The Workout (Video Article), Tony Blauer; Better Movements-The Jerk and Kipping Pull-up (Video Article),Greg Glassman; Nutrition Lecture Part 1: Avoiding Disease (Video Article), Greg Glassman; Specifically Speaking, Lon Kilgore; Fixing Loopy Lifts, Mike Burgener with Tony Budding; Striking from Side Control, Becca Borawski; Variable Resistance Nature or Design?, Tony Leyland; Large-Group Workout Solution 2, Snatches and Squats, Michael Rutherford; Jump Rope Basics Part 1: Preparation, Buddy Lee
  63. Nov 07 - Zone on the Rocks-Fueling Performance, by Rob Miller; Jiu-Jitsu Journey-How Valerie Worthington Found CrossFit and Won the Gold Medal, by Becca Borawski; Spine Mechanics for Lifters, by Tony Leyland; Be Alive. Be Very Alive, by Mark Rippetoe; Nutrition Lecture Part 2: Optimizing Performance (Video Article) by Greg Glassman; The New World Order for Endurance Training, by Brian MacKenzie; Training the Front Lever on Rings, by Tyler Hass; Beyond the Garage Gym-Starting or Expanding a CrossFit Affiliate, by Pat Sherwood; Back Squat Geometry Part 1 (Video Article), by Mark Rippetoe; Science and the Rest Day Discussions-An Interview (Video Article), with Jeff Glassman; Dr. Tabata and the Dumbbell, by Michael Rutherford
  64. Dec 07 - Pre-SOF Training, Robert Ord; Efficient Running: The Pose Method, Michael Collins; The Basics of Pose Running Techniques, Brian MacKenziel; Intro to the Pose Method for Distance Running, Michael Collins; Why a 10K WOD?, Tony Leyland; Gi Guard Pass from Brazilian Jiu-Jitsu, Becca Borawski; The Mental Marksman, Tes Salb; Supplemental Olympic Lifting for CrossFitters, Mike Burgener with Tony Budding; Evidence-Based Fitness, Greg Glassman; Jump Rope Basics, Part 2, More Preparation Phase, Plus Double-Under Tips, Buddy Lee; Sign on the Dotted Line-Affiliate Membership Contracts, Andy Petranek; Conjecture, Hypothesis, Theory, Law The Basis of Rational Argument, Jeff Glassman; Back Squat Geometry Part 2, Mark Rippetoe; Indoor Rowing Races, Judy Geer
  65. Jan 08 - Featured CrossFitter: Jolie Gentry; Double-Leg Takedown for Submission Wrestling, Becca Borawski; Sandbag Training, Brian Jones; Endurance Training, Brian MacKenzie; Coach Burgener Teaches the Snatch, Part 1,Mike Burgener; Tribute to a Coach, Andrew J. Thompson; Double-Kettlebell Push Press and Jerk, Jeff Martone; Productive Application of Force, Greg Glassman; Pre-SOF Training Part 2 - "Indoc," Robert Ord; Partnering with a Martial Arts Dojo, Matt Swift; Row Corrections, Part 1, Greg Hammond; Form for Runners, from Head to Toe, Keysha McClenton-Benzing; Corporate Wellness, Jeremy Thiel; Where is Your Body Weight? The Key to Efficient Movement, Michael Collins
  66. Feb 08 - CrossFit-Powered U.S. Kettlebell Victory- Kelly Moore; You Can't Lift What You Can't Hold On To- Tony Young; Pre-SOF Training Part 3: "Assessment"- Robert Ord; The Time Trial as a Training Tool- Brian MacKenzie; Coach Burgener Teaches the Snatch, Part 2- Mike Burgener (video article); Technique, Part 1- Greg Glassman (video article); Hammer Time: Throwing Drills- Robin Lyons' Use Your Feet for Stronger Rowing- Tom Bohrer (video article); Row Corrections, Part 2- Greg Hammond; Why Indoor Rowing? A Quick List- Greg Hammond; Rear Naked Choke- Becca Borawski
  67. Mar 08 - Pre-SOF Training Part 4: "Water" Phase-Robert Ord; Nutrition: The Teeter-Totter Nicole Carroll (video article); Technique Part 2: Q&A-Greg Glassman (video article); Good Coach, Bad Coach-Mark Eaton; Mobility in Design: A Portable Pull-Up Structure- Doug Chapman; Good Hormones, Bad Hormones: The Energy Balance Equation- Tony Leyland; Getting Started in Brazilian Jiu-Jitsu- Becca Borawski; Scaling Down CrossFit Workouts with Rings- Tyler Hass; Pat�s Oly Workout: Snatch- Mike Burgener (video article); On the Safety and Efficacy of Overhead Lifting- Greg Glassman, Mark Rippetoe, Lon Kilgore, Kelly Starrett, Daniel Crumback, Paul Benfanti; Media Tips, #1 -Tony Budding (video article); Speal on Wrestling- Chris Spealler


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1.8. What's the "official" CrossFit warmup?

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.



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1.9. What's a "pood?"

Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70



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1.10. Where can I get the World Class Coaching O-lift tapes?
WorldClass Coaching LLC
PO Box 5141
Norman Oklahoma 73070
(405) 321-8060
Fax (405) 321-8119
E-mail: wccllc@telepath.com
 Or
Crain's Muscle World



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1.11. What are those funny acronyms and abbreviations you guys use?

CrossFit Acronyms and Abbreviations

  • BP: Bench press
  • BS: Back squat
  • BW (or BWT): Body weight
  • CFT:CrossFit Total - consisting of max squat, press, and deadlift.
  • 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
  • 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 3x10, means do 10 reps, rest, repeat, rest, repeat.
  • SPP: Specific physical preparednesss, 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 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)



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1.12. Where's that cool CrossFit movie clip?

There are WAY too many to list here, so please go to the Exercises and Demos page, which is updated daily with the latest video posts.



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1.13. What about abs? We never do crunches...
Abs ("the core") work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the O-lifts, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches. Additionally, the standard CF warmup includes 3x10-15 "situps" and those can be whatever you desire, although the full-range glute-ham situp is recommended.

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1.14. What's a hook grip?

Wrap your hand around the bar and grab as much of your thumb as you can with the first two fingers.

hook grip
hook grip

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1.15. I have a problem with my CFJ subscription/I didn't get my issue of the CFJ/I have an expired link to a CFJ issue I purchased.

For any CFJ problems or concerns, please don't post to the message board. Please email the customer service team directly. They aren't psychic, and they don't monitor the board. SO, for all CFJ or other CrossFit Store concerns, go to the source! Customer Service



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1.16. Do you include the weight of the bar? E.g., the WOD calls for 135#. Is that the bar + 135, or is it the bar + 90?

Of course you include the weight of the bar, unless you have a weightless bar! Prescribed weight (for any weightlifting endeavor, not just CrossFit) always means total weight lifted, and you're lifting the bar, so add it in.



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1.17. What's the difference between a training seminar and a certification seminar?

CrossFit Certification Seminars

Two days and limited to about 30 participants, CrossFit Certification Seminars present the practical and theoretical foundations of fitness and proper movement. CrossFit is most succinctly defined as a program that incorporates a wide variety of functional movements performed at (relatively) high intensity. The main purpose of the seminar is to establish and teach CrossFit principles and standards of mechanics, range of motion, attention to detail, virtuosity, and intensity. Achieving these standards-and the ability to coach them- is a lifelong pursuit. A Level I certified trainer should understand these standards. A Level II certified trainer should be able to apply these standards to others in real terms. A Level III certified trainer should be able to help others apply the standards.

CrossFit Training Seminars

Each CrossFit Training Seminar is two-day summit bring together two to three dozen exceptional coaches from a wide range of specializations, who will be ready to provide coaching, demonstrate and critique movements and techniques, answer questions, and run workouts in their respective disciplines. This is an opportunity to get your questions answered by the experts, watch them train others, get new ideas, and generally hang out with the best CrossFit has to offer. You create your own curriculum by spending as much time as you like with each presenter.



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1.18. Hey! My post got held up! Are you censoring me? Did I do something wrong?

Fear not! There's nothing personal about your posts getting waylaid by the spam filters. We get well over 500 spam posts a day, most of which would curl your hair (assuming you have hair to curl...).

The only feasible way to combat that is with an ever-growing, ever-changing series of automated filters. Inevitably, a few legit posts get snatched up, usually for having a filtered word used in a perfectly legit manner. The filter owners also said that posts with a lot of numbers and punctuation characters, with not much else (hmm, sounds like a WOD result) are likely to trigger the filters.
A few times a day, we go through the trash and rescue real posts (and comb the real posts for crud that has slipped through the filters). Most common reason for posts being held is multiple exclamation points (!!!) - a favorite spammer tool. Use just one...see your posts!!!

Sorry you got caught...it may not be the last time...but just post, and be patient!

Of course, if you use profanity in your posts, the filters grab that too, and I generally don't bother to inflict the potty-mouth on our readers.



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1.19. Could I see the results from the First CrossFit Games (2007)?
Sure! Check right here.

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2. Exercises

2.1. What's a Tabata?

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.



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2.2. How much weight for squats?

If not specified, squats are your body only (aka "air squats"); back squats and front squats use the weight indicated (or adjusted as necessary for completion of the WOD).



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2.3. Where are descriptions of the exercises presribed in the WOD?

Go Here for videos of the common crossfit exercises.



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2.4. Farmer's Walk?

pick up two heavy dumbbells and walk for distance. Thick handled grips add misery. http://www.crossfit.com/mt-archive2/farmers_walk.html

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2.5. Waiter's Walk?

Hold a weight (dumbell, kettlebell, etc.) overhead and walk for distance. Awesome stabilizer work. http://www.crossfit.com/mt-archive2/waiter_walk.html



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2.6. Pullups vs Chinups?

Use whatever grip is strongest for you - palms facing, palms away, palms parallel. You can mix them up. If you can't do many (or any) work on negatives (jump up to top position; lower slowly); use a Gravitron if you have access, or even work on pulldowns until you are stronger. Beware, however, that pulldowns are much easier than pullups, even when pulling bodyweight. Best is to go for the negatives, or multiple sets of one or two.



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2.7. Straight-arm pull to inverted hang?
  1. Start hanging from a bar, at full extension (down). Curl yourself up (bending at the hips and knees) so that you're in a "ball" with your knees at your nose. (You're still hanging below the bar.) Now, push the toes upward, toward the ceiling . . . keep extending . . . the toes rise, your knees and hips straighten out, and your head drops lower. (You're upside-down by now.) Your arms stay straight, with your weight hanging by them below the bar at all times. Ultimately, you arrive at a point where you are like an arrow pointed straight down with your head, toes to the ceiling (sky?), body straight. Note: this is not a good moment to lose your grip.
  2. Same as before, starting from the regular hang position below the bar . . . except that this time, you don't get to bend the knees . . . you bend at the hips only, raising your toes to your nose in a pike position (knees straight!). When you get your toes up near your face (knees straight!), you can drop your head back, and again begin extending your toes to the ceiling. You should find yourself "dropping through" much more quickly this time (be careful not to move so quickly that you jerk your grip loose). You end up in the same place as before, hanging straight upside down, with your arms straight (below the bar), head down, toes to the sky, body straight.
    Got that? Good. So much for the easy part . . .
  3. Now we begin the fun stuff. Start below the bar again, but this time you try to bend at the hips (i.e., pike) *as little as possible* while lifting your toes up. Your upper body and head will have to start dropping back much sooner, but try to keep your head in line with the upper body (don't let it drop back independently). You want to keep your whole body as straight as possible while this is happening. You must (should) keep the knees absolultely locked, and bend (pike) at the hips just a *little bit* (to improve your leverage). You will probably also find yourself bending at the elbows a little bit as well. Technically, this is cheating (bad form), but will probably be necessary on your first few (dozen) attempts . . . I certainly still have to do it with bent elbows.
  4. In the ideal, all parts of your body (arms, legs, knees, hips) remain completely straight as you lever your way from below the bar to inverted hanging (still below the bar). Only the shoulder joints move.
Posted by davidjwood at December 1, 2003 06:45 PM

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2.8. What's a push press? Push jerk?

If you go to the Exercises section and watch the video called "Presses," you'll see exactly what a push jerk is. Coach details the 3 forms of presses: shoulder press, push press, and push jerk, in one of the CFJs from a while back (Jan 2003). Basically, the push jerk has you doing the same one-quarter to one-half squat at the beginning of the movement (just like for the push press), then driving the bar upwards. But instead of pushing and catching the bar overhead with straight legs (a la the push press), you catch it with bent legs.
The push jerk (and push press) is a great developmental exercise for the clean and jerk.



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2.9. How do I burpee?

Also known as "squat-thrusts" from your high-school PT days. Here are a couple of good links. Consensus is that the "official" burpee for CrossFit is Ross Enamait's pushup burpee: http://www.warriorforce.com/articles/warriorarticle1.html - the author gives this description of the burpee:

To perform a Burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.

Also, here are a couple of other articles on the burpee:
http://www.geocities.com/rutgerseskrima/art_prison.html
http://www.circularstrengthmag.com/17/maxwell2.html



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2.10. What's a Samson Stretch?

To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge. For a more detailed explanation (and pictures), check out the April 2003 issue of the CrossFit Journal.



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2.11. What kind of situp should I do for the WODs?

Whatever you like; recommend picking one style and sticking with it so you can compare performance over time. Lots of folks like the ab-mat. Some of us do "military" situps, which come in a couple of flavors. Hard-core: Hands behind head, feet anchored, knees at 90�. All the way back until base of shoulder-blades hit the floor; up to near vertical. Or "Air Force" version: arms crossed in front, hands on shoulders or arms; feet and legs as above. Down position same as above; up to where elbows touch knees or thighs. Hands must stay on shoulders or arms. "Janda" situps are tough; you place a bar, board, partner's hands, or whatever behind your calves. Keep your feet flat on the floor; dig in with your heels and pull back hard with your calves against the bar. This should de-activate your hip flexors, thereby making your abs work harder.



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2.12. What's a Pistol? How do I do it?

Stand on one leg, with the other leg out in front and parallel to the floor. Hands go out in front to help balance. Sit back and down, as if sitting in a very low chair. At the bottom your support foot is flat and your hamstrings/glute is resting on your calf. Now stand back up to the starting position. That is one rep.

A great article on pistols can be found at PowerAthletesMag.

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2.13. Where do I find some guidance on parallette training?

American Gymnast's Parallette Training Guide: http://www.american-gymnast.com/tt/index_163.cfm



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2.14. What's with the kipping pullups? Isn't it "cheating?"

There are a TON of discussions about this on the boards. Try searching for kipping and kipping pull-up via the search function. There is also an entire Crossfit journal dedicated to the kipping pullup. "if you'll read this thread on the kipping pull-up I think you'll come to see the move in a different light. It's a long read (10 pages or so) but well worth the effort. I've never seen more thoughtful or complete analysis on the movement anywhere:

NOTE:Greg's famous quote, "We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true." first appeared in that thread, Here.

"Short version: Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it's function as a posterior-chain developer."

Short Version Answer courtesy of Jesse Woody

Here's how to do it: Eva T teaches kipping



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2.15. What's the difference among the clean (and snatch) types?

Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.
Tip o' the hat to Keith Wittenstein



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2.16. What's the height of the wallball target?

Standard height is 10'. Scale if needed.



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2.17. What's the weight of a wallball?

Standard weight is 20#. Scale if needed.



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3. Substitutions

3.1. What's the best substitute for rope climbing?

Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.



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3.2. How does running compare to rowing, biking, etc.?

To compare the different aerobic exercises, pick a comparable time interval. For example, if you run 400m in 90 seconds, then row or bike or jump rope or run stairs etc. for 90 seconds.



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3.3. What's a good substitute for running?

See previous for some suggestions. Also, box jumps, cross-country skiing, heavy bag work, kettlebell or dumbbell swings, weighted stair-climbing or box-stepping.



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3.4. Substitute for wall-ball throws?

The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:

  1. take an old, or cheap, basketball
  2. cut a slit in it
  3. stuff with sand
  4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)
This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.



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3.5. Substitute for muscle-up?

Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.



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3.6. What if I don't have a rowing machine?

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's



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3.7. What if I can't do pullups?

Jumping pullups (use as much leg push as needed, lower slowly . . . this really keeps the cardio going in a WOD like Fran)
Pure negatives (climb to top position using whatever means necessary, chair, bench, whatever, then lower slowly)
Assisted Pullups: use a Gravitron machine (if you're lucky enough to have access to one), or, even better, a human spotter to give you a lift. Bend your legs at the knees so that the tops of your feet are facing down, have the spotter support you there to provide some lift.
Assisted pullups 2: Get a large elastic band (surgical tubing works great), loop over the bar, step in it to provide some lift
Reduced load pullups: Suspend a bar (maybe an Olympic bar for weights?) at a height less than overhead . . . maybe about chest high . . . get underneath it with you legs in front and body straight . . . do "pullups" with your legs still on the ground, supporting part of your weight . .
All of these have the advantage that they are neurologically more valuable than the fairly un-natural motion of locking your knees under a pad and moving just your arms . . . in all of these, your arms are going to be drawing your whole body up . . . you will progress toward "full" pullups faster.
But yes, you can do pull-downs, and doing those are infinitely better than skipping this workout. Courtesy of Dave Wood

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3.8. I can't do Handstand Pushups

Support all or most of your body while working up to HSPU. You can place your hands on the floor, and your legs on a bench or ball or counter (bend at the waist). You can hook your toes over a bar in the power rack or smith machine. You can do partial reps, building up to full range of motion. For example, stack a few books up under your head; lower to the books. Work on removing a book from the pile every workout or so until you are going head to the floor.

You can sub standing presses for HSPU, using absolutely no leg drive, but they are not as good a sub as working toward the actual motion.



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3.9. I can't do L-sits

Work on tuck sits (both legs tucked up to your chest), one-leg extended L-sits (you can alternate legs), jumpstretch bands for support (set your paralettes under the pullup bar and hang the bands from the bar; put your legs or feet through the band).



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3.10. I can't climb a rope/I don't have a rope

Towel pullups (drape a towel over the pullup bar; grasp an end in each hand), see-saw towel pullups. If you have a rope but can't pull your weight, tie a dumbell or kettlebell to one end and pull the rope to you, hand over hand. You can do this outside, along the ground, or you can throw the rope over the pullup bar and hoist the weight to the top. You'll want to mimic the arm motion of climbing as much as possible.



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3.11. I don't have rings, or can't do ring dips.

Do 3 regular parallel bar dips for every ring dip prescribed.



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3.12. I can't do double-unders, or I don't have a jumprope.

Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

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3.13. What can I sub for back extensions?

Good mornings (with or without weight); supermans. Of course there are lots of ways to creatively do back extensions - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common one.



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3.14. What can I sub for Glute-Ham situps?
Just like for the back extensions, there are lots of ways to creatively do GHR situps - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common one. You can lie crosswise across a bench, with your feet hooked, as well.



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3.15. More assistance on the HSPU, please

Check out this great self-spotting technique with jumpstretch bands from Bill Pappas at CrossFit Edna Valley: http://crossfitednavalley.com/?p=25#comments

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4. WOD

4.1. Explain The Workouts with Names (Girls and Heroes)
The Benchmark Girls
Angie
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
 For Time
Complete all reps of each exercise before moving to the next.
Barbara
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
 5 rounds for time
Chelsea
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
 Each min on the min for 30 min
Cindy
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
 As many rounds as possible in 20 min
Diane
  • Deadlift 225 lbs
  • Handstand push-ups
 21-15-9 reps, for time
Elizabeth
  • Clean 135 lbs
  • Ring Dips
 21-15-9 reps, for time
Fran
  • Thruster 95 lbs
  • Pull-ups
21-15-9 reps, for time
Grace
  • Clean and Jerk 135 lbs
 30 reps for time
Helen
  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
 3 rounds for time
Isabel
  • Snatch 135 pounds
 30 reps for time
Jackie
  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)
 For time
Karen
  • Wall-ball 150 shots
 For time
Linda
(aka "3 bars of death")
  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW
 10/9/8/7/6/5/4/3/2/1 rep
rounds for time
Mary
  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
 As many rounds as possible in 20 min
Nancy
  • 400 meter run
  • Overhead squat 95 lbs x 15
 5 rounds for time
The New Girls
Annie
  • Double-unders
  • Sit-ups
 50-40-30-20 and 10 rep rounds; for time
Eva
  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups
 5 rounds for time.
Kelly
  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball
 Five rounds for time
Lynne
  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups
 5 rounds for max reps. There is NO time component to this WOD.
Nicole
  • Run 400 meters
  • Max rep Pull-ups
 As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
The Heroes Workouts
JT

Jeff Taylor
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

First posted 6 July 2005
  • Handstand push-ups
  • Ring dips
  • Push-ups
 21-15-9 reps, for time
Michael

Michael McGreevey
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005
  • Run 800 meters
  • 50 Back Extensions
  • 50 Sit-ups
 3 rounds for time
Murph

Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 2005
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
 For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Daniel

Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 6 June 2005
  • 50 Pull-ups
  • 400 meter run
  • 95 pound Thruster, 21 reps
  • 800 meter run
  • 95 pound Thruster, 21 reps
  • 400 meter run
  • 50 Pull-ups
 For time.
Josh

Joshua Hager
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007
  • 95 pound Overhead squat, 21 reps
  • 42 Pull-ups
  • 95 pound Overhead squat, 15 reps
  • 30 Pull-ups
  • 95 pound Overhead squat, 9 reps
  • 18 Pull-ups
 For time.
Jason

Jason Lewis
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

First posted 2 August 2007
  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups
 For time.
Badger

Mark Carter
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

First posted 19 December 2007
  • 95 pound Squat clean, 30 reps
  • 30 Pull-ups
  • Run 800 meters
 3 rounds for time.
Joshie

Joshua Whitaker
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

First posted 22 December 2007
  • 40 pound Dumbbell snatch, 21 reps, right arm
  • 21 L Pull-ups
  • 40 pound Dumbbell snatch, 21 reps, left arm
  • 21 L Pull-ups
The snatches are full squat snatches. 		3 rounds for time.
Nate

Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008
  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 2-Pood Kettlebell swings
 As many rounds as possible in 20 minutes
Randy

Randy Simmons
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

First posted 13 February 2008 		75# power snatch, 75 reps For time
Tommy V

Tommy Valentine
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

First posted 12 March 2008
  • 115 pound Thruster, 21 reps
  • 15 ft Rope Climb, 12 ascents
  • 115 pound Thruster, 15 reps
  • 15 ft Rope Climb, 9 ascents
  • 115 pound Thruster, 9 reps
  • 15 ft Rope Climb, 6 ascents
 For time


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4.2. Explain Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.



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4.3. Explain Tabata This

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Some performance insights and a scoring example from Mark Twight:
  1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
  2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
  3. Rowing first reduces reps on all other exercises
  4. Rowing reps are not seriously affected if done last
  5. Improvement happens really fast when the workout is done consistently (bimonthly).
  6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.



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4.4. Why can't you/don't you/won't you post the WOD earlier to accomodate my personal needs?

This great free, resource, given freely by the Glassmans, is freely made available on the time schedule of the folks who (did I mention freely) run CrossFit.com. If the posting time doesn't suit you, you can always a) do something else, b) do a previously posted workout, or c) workout a day or a cycle behind the posted date.



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4.5. I can't do the WOD as prescribed. Any help for scaling?

The great folks at BrandX Martial Arts post scaled workouts for a variety of levels at their site, in the WOD forum.



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4.6. How about a worksheet to track my performance?

OK, here are two - an Excel worksheet for recording PRs courtesy of Matt Townsend, via Ian from Israel, and a comprehensive MS Word document from Ryan Atkins for tracking all kinds of performance data. Right-click and save the worksheets.

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4.7. OK, so I've done the CFT. How do I rank? Are there any standards?
CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)
Men's Class Rankings
BwtUntrainedNoviceIntermediateAdvancedElite
114 228 395 468 646 836
123246 427 510 695 901
132265 461 546 745 848
148296 516 618 833 1061
165322 560 672 906 1149
181348 604 722 969 1245
198366 637 764 1017 1305
220385 671 807 1071 1373
242402 700 833 1102 1411
275413 718 856 1128 1441
319422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women's Class Rankings
BwtUntrainedNoviceIntermediateAdvancedElite
97134 231 270 370 480
105143 251 291 400 507
114155 269 314 426 537
123164 284 333 452 566
132173 302 351 473 594
148190 332 389 520 648
165206 357 417 560 709
181220 383 451 598 737
198237 412 474 630 788
199+ 250 434 506 662 826


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4.8. So what's this CrossFit Total (aka CFT) I keep hearing about?

Head right over here and read all about it!



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4.9. What's this 1-1-1-1-1-1-1 all about? Is that really the whole WOD?

Yes, that really is the WOD. It's a Max Effort strength WOD rather than a Metabolic Conditioning WOD. It won't leave you as "gassed" as Helen or Cindy will, but it will tax your muscles and nervous system heavily. See this thread on the message board for more discussion of the protocol, and this WOD demo for a visual.

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5. Equipment

5.1. I need a Wall-ball

Build your own:

Or for a more advanced version, check this description out.



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5.2. Where can I get a climbing rope? Rope hardware? Pegboard?

West Marine is rigging climbing ropes of unsurpassed quality and unbeatable prices specially for CrossFitters. This is not a public offer but an act of corporate generosity to our community. Mark Chandler (Markch@westmarine.com) is the contact. If you elect to take advantage of this opportunity please express your appreciation.

Another good source for climbing ropes and hardware is Jammar.
Wolverine Sports advertises a good low priced manila climbing rope with attachments.
Draper offers a variety of climbing ropes.

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5.3. How do I make parallettes?

Great directions are in the Sep 2003 CFJ , or on the Drills and Skills page (scroll to the bottom of the page).



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5.4. How about home-made rings?

Read through this thread in the forum; excellent directions and pictures. Filling the PVC with sand is key for keeping the shape of the PVC while bending it.



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5.5. Where can I buy rings?

To buy, or just to learn:Tyler Hass's Power Rings



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5.6. How about some instructions for building a lifting platform?

Here are some instructions from Ironmind; here is info and a diagram on the CrossFit board.

And here are instructions from Mike's Gym, home of the awesome Coach Burgener.

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5.7. What's the "best" damper setting on the C2 rower?

For most people, a setting of 3-4 best replicates the 'boat on water' feel. Great discussion here



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5.8. How about a consolidated list of CF equipment suppliers and discounts?

"I updated our Garage Gym Shopping List to include more of the discounts that I have seen on the message board as well as a some reading material and DVDs. Some of the information on the page is from direct experience with the products, but most is from looking through the message board for other people's recommendations.
If anyone has any ideas for other products by "Friends of CrossFit" or knows of other CrossFit discounts let me know. Also if anyone know of any other good deals on equipment that can be used for CrossFit let me know. I try to keep this page as up to date as possible."
http://crossfitweekendwarriors.typepad.com/homegym.htm
Courtesy of Ahmik Jones



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5.9. Any other good CF equipment suppliers?

Well, Bill Henniger at Rogue Fitness Equipment (a subset of his affiliate) has a pretty darn complete selection of everything a CrossFitter would need, and hey, he's one of us!


Eddie Lugo's Garage Gym Store is another great resource, provided by another great CrossFitter.


And we can't forget Jon Gilson of Again Faster. Jon specializes in complete equipment packages, for individual CrossFitters and for gyms as well.



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5.10. What's the scoop on Gill Athletic and their discount? Do they have rings?

Gill Athletics, Inc has recently changed their policy with the distribution of equipment to the Crossfit Community. A number of affiliates have come forward and agreed to be Gill/PowerMax representatives to the community. Please contact any one of these affiliates to purchase product-including great rings! Affiliates will be providing a CrossFit discount. Karl Geissler is still, happily, working for Gill and is still a great contact for the community.



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5.11. How the heck do I set up my new Powermax rings?

This great post shows how

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5.12. 5.12 What about running shoes, workout shoes, etc.?

That's up to you. Running shoes aren't ideal, although regular sneakers are okay. Both may inhibit proper running form and throw off your balance during heavy lifts, in particular, because of the compressible soles. Many people prefer a "minimalist" shoe, or even barefoot, if they feel they can do work out safely. See this thread on the message board for a discussion on shoes; if you need more info, check the "Similar Threads" list at the very bottom of the thread link.

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6. Essential References

6.1. Here are Eugene Allen's Certification Seminar notes:

(You'll probably want to right-click and save these to your computer)



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6.2. Where are the CrossFit Live archives?

CrossFit Live Archives



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6.3. Here's a great summary of gymnastics references and links, courtesy of John McCracken:

Gymnastics Refs



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6.4. How about some gymnastic photo/instruction sequences?

Courtesy of John McCracken. Word doc; right-click/save as.



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6.5. Here's Dave Werner's Exercise Performance Standards Chart

Here is the link to the intro article, and the standards charts:
http://www.crossfitseattle.com/athletic_skill.html



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6.6. Where's Mark Rippetoe's barbell strength standards?

Right Here!

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6.7. Here's a brilliant dissertation on FAQs, asking questions, and not being a PITA.
Asking Smart Questions

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6.8. So, what are the official rules for the competition CrossFit Total, in the CFT Federation?
Glad you asked! They're right here.

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7. Nutrition

7.1. What's the best Zone book/reference to get?

Read 'Mastering The Zone' by Barry Sears, who is the founder of The Zone diet. (this is what it looks like: ) Have a look on ebay thou