How to Train for An Endurance Race:
If you CrossFit, you can race. Click to learn more.
Not able to get to the Raleigh CrossFit box? Check out these CrossFit WODs you can do almost anywhere.
The Mindset of a CrossFitter
1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.
2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.
3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.
4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.
5. I may puke. I may cry. But I will not quit. Ever.
6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?
7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.
8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.
9. I will give everything I have. And then I will find more within myself.
10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on.
11. I will bite off challenges, spit out results, and beg for more. What are you going to do?
“The CrossFit Watertown Mindset” by Lisbeth Darsh, www.crossfitwatertown.com. Some elements adapted from “The Spartan Rules” by Captain Paul Linsay.
What did you say?
A Guide to the CrossFit Language
AbMat Situp = CrossFit’s standard of the situp, where the back is supported using a company-branded pad that sits behind your lower back to provide lumbar support during the situp movement.
AFAFP = As Fast as F-in Possible
AMRAP = As Many Reps or Rounds As Possible
BB = Barbbell
BJ = Box Jump
BOX = Our Gym!
BWT = Bodyweight
C2 = C II Rowing Machine
C2B = Chest-to-Bar
C&J = Clean and Jerk (1 of two Olympic lifts. The other is the Snatch.)
DB = Dumbbell
GPP = General Physical Preparedness
FT = For Time
OTM = On The Minute
DL = Deadlift
DOMS = Delayed Onset Muscle Soreness
DU = Double Under (Two spins of the rope, one jump. As opposed to single unders.)
GHD = Glute Ham Developer
GPP = General Physical Preparedness
HSPU = Handstand Pushup
Infidel = One who doesn’t accept the traditional way of thinking/belief. CrossFitters do not subscribe to the traditional views of what fitness is.
KB = Kettlebell
KBS = Kettlebell Swing
KG = Kilogram
K2B = Knees-to-Bar
MetCon = Metabilic Conditioning Workout
MU = Muscle Up. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OTM = On The Minute
OHS = Overhead Squat
PR = Personal Record
PJ = Push Jerk
PP = Push Press
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
PWO = Post-Workout
Rep = Repetition (1 RM = 1 Rep Max. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.)
ROM = Range of Motion
RX = Prescribed. Performing the workout as “Prescribed”, that is, no modification or scaling of weight, reps, rounds or time.
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.
SDHP = Sumo Deadlift High Pull
TGU = Turkish Getup
T2B = Toes-to-Bar
WB = Wall Ball
WOD = Workout of the Day
“Girls” = Names of CrossFit Benchmark Workouts. Original names came from naming of Hurricanes.
Traveling? Need a workout you can do at home without equipment? Here you go.
“Heroes” = Named after those individuals, fellow CrossFitters, who also served as a member of the military or as a first responder, and sacrificed their life while in the performance of his or her duties.
CrossFit Benchmark Workouts-Heroes
