Crossfit Lingo
New-comers to Crossfit have to get used to some lingo used in the community.
First, it is important to understand workout formats and lingo.
First, it is important to understand workout formats and lingo.
Workout Formats and Lingo
Golden Rule: KISS (Keep it Simple Stupid) - Crossfit workouts are written simply and directly, do exactly what it says without reading into it
At CrossFit Virt we follow this rule. We also know that not everyone has access to a CrossFit gym for any number of reasons (travel, expenses, desire, etc.). Therefore, we will attempt to only post workouts that can be done, even with some modification, at most gyms (or if there is no weight, you can do them anywhere!). Our rule is that you know your fitness goals and your body better than we do, please modify any workout (by changing the weight, substituting dumbbells, even substituting movements) so that you can complete the workout within your means. This does not mean making it "easy", it is up to you to challenge yourself. Always post your modifications along with your results so that you can track your progress later.
Workout Types
We like to think there are four main types of workouts:
For Time - Complete the workout as quickly as possible using good form, post your total time as your result (unless otherwise specified).
For Reps - Complete the workout within the time constraints and using the prescribed weight (unless you "scale", see below), post the total rounds and/or reps.
For Weight - Complete the workout with the heaviest weights possible to finish the prescribed reps, post your weights used (unless otherwise specified). Unless otherwise specified, you may rest as needed, within reason between all sets.
Combo/Hybrid - Some combination of the two above, for example, 3x5 squats (for weight) THEN run 1600M (for time)
Workout Lingo
AMRAP - Acronym for "As Many Rounds As Possible". Usually written with a time such as "AMRAP 10 min", meaning do as many rounds of the workout as you can within 10 minutes and post your total rounds plus any extra reps on the next round.
Weight listings (ex. 95/65) - Simply means men use 95lbs, women/seniors use 65lbs. Refers to barbell unless otherwise specified or if the movement itself lends to kettlebells or dumbbells (like Kettlebell swings)
5X5 vs. 5/5/5/5/5 - Important difference here. Both mean do 5 sets of 5 reps, however, 5X5 means try to do all 5 sets at the same weight such that you can complete all reps but not a 6th (get as close as you can). 5/5/5/5/5 means that you increase weight on every set with the goal that you can barely succeed (and sometimes fail) at getting your 5th rep on the last set.
21-15-9 (or variation) - Common notation, simply means complete 21 reps, then 15, then 9. Please remember that you must complete all movements before moving on and unless otherwise specified you cannot "mix and match".
Example) 21-15-9
Box jumps
Pushups
This means do 21 box jumps, then 21 pushups, then 15 box jumps, then 15 pushups. You cannot do 10 box jumps then some pushups then back to box jumps. You must complete, in order, the reps prescribed before moving on.
Tabata - A 4-minute workout set where you perform 20s of work followed by 10s of rest, 8 times (check the math, it totally equals 4 minutes!)
Situps - Situps in CrossFit are not defined, as in, you do them however you want. Here at CrossFit Virt we like to perform specific situps. Here is the video.
Other Important Lingo
Rx'd - Doing the workout "as prescribed" meaning using the exact weights and movements posted.
Scaling - Scaling is simply changing the workout, usually by changing the weight. For example, if a workout calls for 30 - 225lb Deadlifts and you know this is not possible for you, scale as appropriate. Remember, challenging yourself is up to you, so if you do 30 Deadlifts in 2 minutes because you did it with 50lbs, you probably did not challenge yourself.
At CrossFit Virt we follow this rule. We also know that not everyone has access to a CrossFit gym for any number of reasons (travel, expenses, desire, etc.). Therefore, we will attempt to only post workouts that can be done, even with some modification, at most gyms (or if there is no weight, you can do them anywhere!). Our rule is that you know your fitness goals and your body better than we do, please modify any workout (by changing the weight, substituting dumbbells, even substituting movements) so that you can complete the workout within your means. This does not mean making it "easy", it is up to you to challenge yourself. Always post your modifications along with your results so that you can track your progress later.
Workout Types
We like to think there are four main types of workouts:
For Time - Complete the workout as quickly as possible using good form, post your total time as your result (unless otherwise specified).
For Reps - Complete the workout within the time constraints and using the prescribed weight (unless you "scale", see below), post the total rounds and/or reps.
For Weight - Complete the workout with the heaviest weights possible to finish the prescribed reps, post your weights used (unless otherwise specified). Unless otherwise specified, you may rest as needed, within reason between all sets.
Combo/Hybrid - Some combination of the two above, for example, 3x5 squats (for weight) THEN run 1600M (for time)
Workout Lingo
AMRAP - Acronym for "As Many Rounds As Possible". Usually written with a time such as "AMRAP 10 min", meaning do as many rounds of the workout as you can within 10 minutes and post your total rounds plus any extra reps on the next round.
Weight listings (ex. 95/65) - Simply means men use 95lbs, women/seniors use 65lbs. Refers to barbell unless otherwise specified or if the movement itself lends to kettlebells or dumbbells (like Kettlebell swings)
5X5 vs. 5/5/5/5/5 - Important difference here. Both mean do 5 sets of 5 reps, however, 5X5 means try to do all 5 sets at the same weight such that you can complete all reps but not a 6th (get as close as you can). 5/5/5/5/5 means that you increase weight on every set with the goal that you can barely succeed (and sometimes fail) at getting your 5th rep on the last set.
21-15-9 (or variation) - Common notation, simply means complete 21 reps, then 15, then 9. Please remember that you must complete all movements before moving on and unless otherwise specified you cannot "mix and match".
Example) 21-15-9
Box jumps
Pushups
This means do 21 box jumps, then 21 pushups, then 15 box jumps, then 15 pushups. You cannot do 10 box jumps then some pushups then back to box jumps. You must complete, in order, the reps prescribed before moving on.
Tabata - A 4-minute workout set where you perform 20s of work followed by 10s of rest, 8 times (check the math, it totally equals 4 minutes!)
Situps - Situps in CrossFit are not defined, as in, you do them however you want. Here at CrossFit Virt we like to perform specific situps. Here is the video.
Other Important Lingo
Rx'd - Doing the workout "as prescribed" meaning using the exact weights and movements posted.
Scaling - Scaling is simply changing the workout, usually by changing the weight. For example, if a workout calls for 30 - 225lb Deadlifts and you know this is not possible for you, scale as appropriate. Remember, challenging yourself is up to you, so if you do 30 Deadlifts in 2 minutes because you did it with 50lbs, you probably did not challenge yourself.