She Strengthens

Unlocking the Secrets of CrossFit: A Beginner’s Guide

Are you ready to take your fitness journey to the next level? CrossFit, the high-intensity workout phenomenon, has been making waves in the fitness world. Whether you’re a seasoned athlete or a curious newcomer, understanding the lingo and concepts of CrossFit is essential to getting the most out of your workout.

The Fundamentals

• Box: A barebones gym dedicated to CrossFit, equipped with all the necessary tools for a variety of WODs (workouts of the day).
• AMRAP: As Many Reps/Rounds as Possible, a timed workout that challenges athletes to complete as many rounds of a series of movements as possible.
• For Time: A workout that measures the time it takes to complete a prescribed exercise or series of exercises.
• Score: The total number of reps completed during a given workout.

The CrossFit Community

• Affiliate: A gym officially affiliated with the CrossFit brand, requiring CrossFit-certified trainers on staff.
• CrossFit Games: An annual competition testing participants’ physical abilities, with winners crowned World’s Fittest Man & Woman.
• CrossFit Open: A virtual competition allowing athletes to register online and compete on their own or at local CrossFit boxes.
• CrossFit HQ: The brain of CrossFit methodology, located in Santa Cruz, CA, and home to the daily workout.

The Players

• Greg Glassman: The founder of CrossFit, a former gymnast who developed the program to prepare clients for the “unknown and unknowable.”
• Games Competitor: Elite athletes dedicated to success at the highest level, pushing themselves to the limit to hone their skills and build strength.
• Firebreather: Ultra-dedicated athletes who inspire others with their tenacity and perseverance.
• Pukie the Clown: An unofficial mascot symbolizing the consequences of pushing too hard (and digestive systems).

The Movements

• Burpees: A cornerstone of CrossFit workouts, involving a squat, push-up, and jump.
• Double Under: A jump rope exercise where the rope passes under the athlete’s feet twice with one jump.
• Bodyweight/Air Squat: A fundamental movement requiring athletes to squat down and stand up without weights.
• Knees to Elbows: A challenging exercise where athletes hang from a pull-up bar and shoot their knees up towards their torso.

The Workouts

• WOD: The Workout of the Day, which can include strength, skill, or metabolic conditioning exercises.
• CrossFit Total: A benchmark strength workout testing athletes’ max back squat, standing press, and deadlift.
• Hero WODs: Difficult workouts named after military servicemen, police, or firefighters who have died in the line of duty.
• Metcon: Short for metabolic conditioning, these workouts focus on stamina, endurance, and conditioning.

The Equipment

• GHD: A glute-ham developer used for various movements, including glute-ham raises and GHD sit-ups.
• Paralettes: Portable parallel bars for added challenge and variety in workouts.
• C2 Rower: A rowing machine used for cardio and strength exercises.
• Rings: Gymnastic rings for dips, rows, muscle-ups, and other exercises.
• Abmat: A contoured foam wedge for sit-ups, providing padding and support.

Now that you’ve got the basics down, are you ready to take the leap and try CrossFit for yourself?