Thursday, August 18, 2011

Deciphering the CFC Endurance Code

Sometimes we forget as crossfitters we have our own language.
Elements may teach you how to squat and snatch but no one told you what AMRAP, WOD, 5x3, 1RM, 3RD, Rx means - did they?!
Now, imagine you throw runners' slang into the mix and you have to guestimate RPE, TT, or heck what your TEMPO pace is!?

Below is a cheat sheet stolen straight from CrossFit Endurance to help get you started with some of the very basics for your CFC Endurance class.

WOD = Workout of the Day

TT = Time Trial, All out Effort
Tempo= Reduced but consistent pace for Time or Distance. 100% is all out effort- Tempo range between 85% to 95%. or RPE of 8-9
ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to. If 1RM PR is there take it, if not dont.
RPE = Rate of perceived exertion , See RPE scale below.
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
On the Minute = Start each set at the beginning of a new minute
OHS = Overhead Squat
"Unbroken" = if you come off the bar, you start that element again until completion
% percentage of weight = will be listed for personal and individual strength programming.
C2 = Concept 2 Rower
SS = Single Sport
3S = Three Sports / Triathlon
RX'd = Workout done with recommended loads
3x5, meaning 3 sets of 5 reps.
AMRAP= As many Rounds as Possible
1RM = 1 rep max

There are many many more and all of us were clueless about SDHP's at one time - so ASK! We forget we're crazy crossfitters sometimes!

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