Last night’s class

Last night’s class was fun – they loved the new music.  I miss having Adelle there, but she is much, much more challenged at CrossFit Free.  I did squats after, but it’s not the same.  There is no one to tell you if your form is wrong I got weird looks for squatting so low. 

No one likes my Monday replacement.  I wish I could do both.  If only CFF started at 5am – I could pull it off. I know where my heart it.

CrossFit Lingo – for people like me

  • 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.
  • 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;
  • 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)

Last night’s workout (Wednesday July 17th)

Buy In:
2 rds of Competitors Warmup
^scale accordingly

I still suck at push ups — but getting better at pullups!

Fitness / Performance:
Strength Day
A. 3 Rep Clean Max (not TnG).
– SqT vs PwR – sqT clean preferred. – worked with 15lb plates, improving technique, not so much with strength.  I’m not putting myself down about that.
B. Push Press 5×5 – working sets – ascending – worked with Debbie’s daughter!  Did all 5 sets.  Got shaky towards the end.  I have to focus on not arching my back at the end.Only worked with 10lb plates.

I didn’t do as bad as I thought I would do last night. 

After the warmup :

200m Run – 800 m
5 Power Cleans (heavy) 3 x’s (15) with the yellow weights!
15 Abmat sit-ups (cup toe box) 45

Rest 5

Row 250m – completed 1000m
8 T2B – getting better with these 3x for 24 sweaty hands
25 Double Unders – I can jump rope till the cows come home.  I need to watch DU technique.

Rest 5 — nailed it.

15 No Push Burpee Box Jump Over (24/20) Still skerdy cat, but feeling more confident.
10 Push-ups  — wow — I need to practice, practice, practice