Are you looking through this website and wonder what's going on? Are you not sure what we're talking about with the workouts? Listed below are some of the more common exercises and definitions that might not be self-explanatory. If we don't have something listed here you'd like to see, post it to the comments below!
EXERCISES
Cobra Push-Up
Inch Worm
"L" Push-Ups
Sandbag Get-Up
Split Squat Jumps
Suspended Squat and Row
MOBILITY
To be added
TERMS
The workouts are listed in three parts, WORK, INTENSITY and RESET. Each of these three components are a part of the single workout. Each part of the workout is written to be complementary to the other two, so skipping them will skip out on at least part of the intent of the programming for that day.
WORK: This portion of the workout is where we focus on strength building and muscular function. The WORK programming is where you are going to do the most scaling of the exercises and see the most explicit gains over time (think in terms of progression from push-ups on your knees to regular push-ups to one-handed push-ups). This segment is not timed, but you should plan on limiting your time in the WORK area to about 20 minutes.
INTENSITY: This is generally the longest session of the workout and the portion done "on the clock". What we are looking for during INTENSITY is your best effort, your fastest time, the most reps, etc. If you are familiar with HIIT (High Intensity Interval Training), then you are familiar with the concept of our INTENSITY workouts. Our goal is to provide the most amount of work in the least amount of time; establishing a general level of fitness superior to any one physical fitness discipline.
RESET - The final portion of each workout is the RESET. This section is intended to provide an arena for skills training. Perhaps we work on as something as germane as the hand-stand, or maybe we start laying the ground work for more advanced movements like the Human Flag or the Muscle Up. Whatever it is for the day, this section is intended to be SKILL TRAINING and not done at a high level of intensity.
Other Terms:
Currency - This term is generally used during the RESET. It means we want you to maintain your current level of awareness and proficiency on this lift. We are not necessarily looking for records here, but if you still have the power to hit a new PR, go for it! What it boils down to is we don't always have the opportunity to hit all of the lifts every week. This is the process we've developed to maintain currency on those exercises and get a little extra work out of you in the process!
EMOM - Every Minute On the Minute. This means you perform the listed exercises in the workout (or WOD) within a 60 second period and EVERY 60 second period for the duration listed in the workout. For example, if the WOD is EMOM 10 Minutes, 20 Push-Ups. You would perform 20 push-ups every 60 seconds for 10 minutes.
Gasser - Set up a 50m straight range with no obstacles or incline. Starting on one end of the 50m range, an athlete will sprint across the field to the opposite side, turn and sprint back to the start point, plant and sprint to the far side, plant and sprint back to the original start point. 1 full gasser will constitute four trips side to side for a total of 200 meters.
MetCon - Metobolic Conditioning. The mainstay of the true blood boiling, heart exploding, lung searing cross training workout. Here's a GREAT definition of MetCon at TacFit.com
PYR (pronounced "pyre") - Pick Your Reps. In this type of WOD scoring, you pick the number of reps you do in a particular round. The "trick" to this scoring pattern is you have to pick a number of reps you can complete consecutively without taking a break or stopping. If you complete the number of reps, you count those reps as part of your score. If you fail to complete them without stopping, you receive zero points. Generally speaking, this should be done with a consistent weight, height, or standard for all participants (i.e. 95lbs thruster, 24 inch box jump, etc.)
Penalty - A penalty is generally applied in circumstances where is would be easier for the athlete to reduce their output in subsequent rounds following the first round or event. It acts as incentive to get as close to optimum performance as possible - because if you don't, you'll have to do extra work at the end.
Suspension Trainer - Generally speaking, this is any type of device (CrossFit rings, TRX, or generic suspension device) where the athlete can hang or suspend part of their body in order to increase the difficulty of various body weight exercises. Examples are:
EXERCISES
Alligator Walk
Cobra Push-Up
Inch Worm
Sandbag Get-Up
Split Squat Jumps
Suspended Squat and Row
MOBILITY
To be added
TERMS
The workouts are listed in three parts, WORK, INTENSITY and RESET. Each of these three components are a part of the single workout. Each part of the workout is written to be complementary to the other two, so skipping them will skip out on at least part of the intent of the programming for that day.
WORK: This portion of the workout is where we focus on strength building and muscular function. The WORK programming is where you are going to do the most scaling of the exercises and see the most explicit gains over time (think in terms of progression from push-ups on your knees to regular push-ups to one-handed push-ups). This segment is not timed, but you should plan on limiting your time in the WORK area to about 20 minutes.
INTENSITY: This is generally the longest session of the workout and the portion done "on the clock". What we are looking for during INTENSITY is your best effort, your fastest time, the most reps, etc. If you are familiar with HIIT (High Intensity Interval Training), then you are familiar with the concept of our INTENSITY workouts. Our goal is to provide the most amount of work in the least amount of time; establishing a general level of fitness superior to any one physical fitness discipline.
RESET - The final portion of each workout is the RESET. This section is intended to provide an arena for skills training. Perhaps we work on as something as germane as the hand-stand, or maybe we start laying the ground work for more advanced movements like the Human Flag or the Muscle Up. Whatever it is for the day, this section is intended to be SKILL TRAINING and not done at a high level of intensity.
Other Terms:
Currency - This term is generally used during the RESET. It means we want you to maintain your current level of awareness and proficiency on this lift. We are not necessarily looking for records here, but if you still have the power to hit a new PR, go for it! What it boils down to is we don't always have the opportunity to hit all of the lifts every week. This is the process we've developed to maintain currency on those exercises and get a little extra work out of you in the process!
EMOM - Every Minute On the Minute. This means you perform the listed exercises in the workout (or WOD) within a 60 second period and EVERY 60 second period for the duration listed in the workout. For example, if the WOD is EMOM 10 Minutes, 20 Push-Ups. You would perform 20 push-ups every 60 seconds for 10 minutes.
Gasser - Set up a 50m straight range with no obstacles or incline. Starting on one end of the 50m range, an athlete will sprint across the field to the opposite side, turn and sprint back to the start point, plant and sprint to the far side, plant and sprint back to the original start point. 1 full gasser will constitute four trips side to side for a total of 200 meters.
MetCon - Metobolic Conditioning. The mainstay of the true blood boiling, heart exploding, lung searing cross training workout. Here's a GREAT definition of MetCon at TacFit.com
PYR (pronounced "pyre") - Pick Your Reps. In this type of WOD scoring, you pick the number of reps you do in a particular round. The "trick" to this scoring pattern is you have to pick a number of reps you can complete consecutively without taking a break or stopping. If you complete the number of reps, you count those reps as part of your score. If you fail to complete them without stopping, you receive zero points. Generally speaking, this should be done with a consistent weight, height, or standard for all participants (i.e. 95lbs thruster, 24 inch box jump, etc.)
Penalty - A penalty is generally applied in circumstances where is would be easier for the athlete to reduce their output in subsequent rounds following the first round or event. It acts as incentive to get as close to optimum performance as possible - because if you don't, you'll have to do extra work at the end.
Suspension Trainer - Generally speaking, this is any type of device (CrossFit rings, TRX, or generic suspension device) where the athlete can hang or suspend part of their body in order to increase the difficulty of various body weight exercises. Examples are:
- Ring Dips
- Inverted Ring Rows
- Ring Push-Ups
- Muscle-Ups
- Assisted Pistol Squats
- Inverted Ring Row and Fly
- Suspended Mountain Climbers
- Suspended Knees to Elbows
Warm-Up - We generally won't post a specific warm-up routine for you, but it is generally accepted you will do some warm-up work prior to beginning the WORK or WOD portion of the programming. If you have any questions about what we recommend for a warm-up, check out Catalyst Athletics Warm-Up series.WOD - Workout Of the Day. This is going to be the ass-kicker, CrossFit style workout for the daily posting. USUALLY, this will be a "For Time" or "For Reps" drill where it is you against the clock. If it's not in this format, the explanation for the workout will be posted in the instructions portion of the workout.
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