So, if you read yesterday's post, you'll know I've decided to venture into the world of Crossfit.
The place that creates a huge amount of emotions and opinions, both good and bad.
So, yesterday, was day one, and as I said previously, this week, would be mostly a testing week, setting the bar from which I will base future results.
First challenge then was Crossfit total, which basically entails finding the maximum weight you can lift once (1 rep max or 1RPM) in the following 3 exercises Back Squat, Strict Shoulder Press and Deadlift.
Having built up the weight over several sets I completed the Crossfit total with the following weights
BACK SQUAT - 130Kg
STRICT SHOULDER PRESS - 65Kg
DEADLIFT - 155Kg
Which was about where I expected it to be, although I feel, with a bit more confidence, especially in Squat and deadlift, I can lift heavier, but I didn't, so not any point, saying I could/will do more, until I do !
DAY TWO
As I was feeling slightly fatigued and a little sore from yesterdays efforts, I decided to brush up on my olympic lifting technique, although I only did cleans and snatches.
I used a weight heavy enough to keep good form, but light enough not to over fatigue me, ready for tomorrow and another test.
Anyone familiar with Crossfit and some other training methods will know, they have a lot of acronyms used to describe, what exercises or how a WoD is to be attempted, I will probably be using a few of these in my blog, so thought a list maybe useful for you (and me)
CrossFit Acronyms and Abbreviations
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.
CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White
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
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
SS: Starting Strength; Mark Rippetoe's great book on strength training basics.
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)
Taken from www.crossfitdavis.com
So far so good
Craig
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