08.23.14 – Saturday – CrossFit Terminology

We use a lot of weird words at CrossFit Manatee. Previously, we’ve published posts on barbell terminology (explaining things like “clean,” “snatch,” “high hang,” etc.) and CrossFit Manatee slang. Today, I want to define some CrossFit-specific terminology we use. This should be helpful to newer members as they pick up the lingo, and to more experienced members who may or may not have just been pretending to know what we’re talking about during the WOD briefings…

So here are some CrossFit-specific terms, defined:

WOD
Stands for “Workout of the Day.” Refers generally to all tasks performed during a CrossFit class, or to the class itself. (e.g. “Are you going to the 5:30 WOD tonight?”) More specifically, at CrossFit Manatee we use this term to refer to the conditioning portion of the class, which takes place after the Foundation work and before the cool-down.

Foundation
This is a term specific to CrossFit Manatee. It refers to the segment of class after the warm-up and before the WOD, in which the focus is on learning and practicing movement. Often, the Foundation portion of the class will involve working up to a heavy set on a barbell lift. We also use Foundation time to learn and practice advanced skills (such as rope climbs, kipping, etc.) or drill technique on a fundamental skill.

AMRAP
Stands for “As Many Rounds as Possible.” Denotes a WOD in which the goal is to repeat a cycle of work as many times as you can before the designated amount of time has elapsed. In an AMRAP, you track the number of full rounds that you complete and the number of reps you complete in your last round. You denote your score as “X rounds + Y reps,” or simply “X+Y.” (Where X= number of full rounds completed and Y= number of reps completed in last round)

RFT
Stands for “Rounds for Time.” Denotes a WOD in which the goal is to complete the designated amount of work as quickly as possible. In a RFT, you note the amount of time that it takes you to complete the workout.

RX
Short for “as prescribed.” Indicates that you completed the WOD exactly as written on the whiteboard, with no modifications or scalings. It often takes months of training, and can sometimes take years, before a CrossFitter achieves his or her first “RX” WOD.

EMOM
Stands for “Every Minute on the Minute.” Usually used in the Foundation segment of class, this is a type of workout in which a certain amount of work is performed at the beginning of a minute, after which the athlete rests until the next minute begins and the work is repeated. For example, if you are performing a 10 minute EMOM of 2 power cleans, you would complete 2 power cleans when the clock starts, then wait until the clock hits 1:00 before completing two more power cleans. You would continue this pattern until you have completed 10 sets of 2 power cleans.

Scaling
Scaling refers to the practice of modifying movements, loads, rep schemes, and other elements of a WOD in order to render it suitable for an athlete’s level of skill, level of fitness, mobility limitation, and/or injury. It also refers to the specific modifications that are made to the WOD. Scaling is an essential part CrossFit — it is what allows all members of a class to do the “same” workout while also ensuring that each individual in the class gets an appropriate workout for his or her specific needs. If a WOD is completed without any scaling, it is said to have been completed “as prescribed,” or “as RX.” Some common examples of scaling can be found on the CrossFit Manatee Scaling Cheat Sheet.

Kipping
Refers to generating momentum with the core or hips that is then translated into movement at the extremities in order to decrease cycle speed (the amount of time it takes you to perform one rep) and increase power production. The most common example of kipping is the kipping pull-up, which we covered in depthlast week.

Tabata
An interval protocol developed by Izumi Tabata, in which an athlete completes 8 rounds of 20 seconds of work, followed by 10 seconds of rest. The total time of one Tabata Interval is therefore 3:50 (excluding the last 10 seconds of rest). Tabata intervals are usually scored by noting the fewest number of reps that the athlete completed in any one 20-second work interval, but can also be scored by noting the highest number of reps achieved in any one interval, or by noting the sum total of reps achieved in all intervals.

Mainsite
Refers to crossfit.com, the official website of CrossFit, Inc. Also refers to the workouts published on crossfit.com. It is important to note that the workouts on crossfit.com (sometimes called “Mainsite programming”) represent only one example of an implementation of the CrossFit system, and that someone doesn’t have to be following the Mainsite programming in order to be “doing CrossFit.” In fact, most CrossFit affiliates follow their own programming that is more closely tailored to the specific needs of their membership.

This post was originally published on 11.12.13