Wednesday, February 22, 2012
OC CrossFit - Most Frequently Asked Questions

About CrossFit

  • Will I/Can I get big doing CrossFit?

    If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol.

    More specifically, according to Coach, here is a hierarchy of training for mass from greater to lesser efficacy:

    1. Bodybuilding on steroids

    2. CrossFitting on steroids

    3. CrossFitting without steroids

    4. Bodybuilding without steroids

    The bodybuilding model is designed around, requires, steroids for significant hypertrophy. The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens. The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is. Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close. Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

  • What's a "WOD"?

    The "WOD" is the Workout of the Day.

    Some insight and thoughts on sets and reps:

    ▪ The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.
    ▪ A "rep" or repetition is one iteration of a movement. One bench press, one squat. A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it's a timed WOD, you want to rest less.
    ▪ Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.
    ▪ Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.
    ▪ Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.

  • What's a "pood"?

    Russian measure used for kettlebells; common ones:

    1 pood = 36 lbs;
    1.5 pood = 54 lbs;
    2 pood = 72 lbs.

    Approx dumbell equivalents are 35, 55, 70

  • What if I can't use the recommended weight?

    Use a weight that's manageable to you, or use a percentage of the weight prescribed. Assume the "generic" male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately 55% of your bodyweight.

  • What are those funny acronyms and abbreviations you guys use?

    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, explained here. You'll need a CFJ subscription.
    ▪ 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
    ▪ 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
    ▪ 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)

  • What about abs? We never do crunches…

    Abs ("the core") work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the O-lifts, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches. Additionally, the standard CF warmup includes 3x10-15 "situps" and those can be whatever you desire, although the full-range glute-ham situp is recommended.

  • Is the WOD enough? Should I do more?

    Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines.

    However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary "sport."
    If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity.

Exercises

  • What's with the kipping pullups? Isn't it "cheating?"

    Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it's function as a posterior-chain developer.

  • What's the difference among the clean (and snatch) types?

    Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.

    Hang clean = start from the hang position (above or below the knees), catch in the full squat position.

    Power clean = start from the floor, catch in a quarter or half squat position aka the power position.

    Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.

    "Hang" describes where you start. 


    "Power" describes where you catch.

  • What's a Tabata?

    For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

  • What's a Samson Stretch?

    To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge.

  • What's a Pistol? How do I do it?

    Stand on one leg, with the other leg out in front and parallel to the floor. Hands go out in front to help balance. Sit back and down, as if sitting in a very low chair. At the bottom your support foot is flat and your hamstrings/glute is resting on your calf. Now stand back up to the starting position. That is one rep.

  • What kind of situp should I do for the WODs?

    Whatever you like; recommend picking one style and sticking with it so you can compare performance over time. Lots of folks like the ab-mat. Some of us do "military" situps, which come in a couple of flavors. Hard-core: Hands behind head, feet anchored, knees at 90. All the way back until base of shoulder-blades hit the floor; up to near vertical. Or "Air Force" version: arms crossed in front, hands on shoulders or arms; feet and legs as above. Down position same as above; up to where elbows touch knees or thighs. Hands must stay on shoulders or arms. "Janda" situps are tough; you place a bar, board, partner's hands, or whatever behind your calves. Keep your feet flat on the floor; dig in with your heels and pull back hard with your calves against the bar. This should de-activate your hip flexors, thereby making your abs work harder.

  • What is a Farmer's Walk?

    Pick up two heavy dumbbells and walk for distance. Thick handled grips add misery.

  • Waiter's Walk?

    Hold a weight (dumbell, kettlebell, etc.) overhead and walk for distance. Awesome stabilizer work.

  • Straight-arm pull to inverted hang?

    A. Start hanging from a bar, at full extension (down). Curl yourself up (bending at the hips and knees) so that you're in a "ball" with your knees at your nose. (You're still hanging below the bar.) Now, push the toes upward, toward the ceiling . . . keep extending . . . the toes rise, your knees and hips straighten out, and your head drops lower. (You're upside-down by now.) Your arms stay straight, with your weight hanging by them below the bar at all times. Ultimately, you arrive at a point where you are like an arrow pointed straight down with your head, toes to the ceiling (sky?), body straight. Note: this is not a good moment to lose your grip.
    B. Same as before, starting from the regular hang position below the bar . . . except that this time, you don't get to bend the knees . . . you bend at the hips only, raising your toes to your nose in a pike position (knees straight!). When you get your toes up near your face (knees straight!), you can drop your head back, and again begin extending your toes to the ceiling. You should find yourself "dropping through" much more quickly this time (be careful not to move so quickly that you jerk your grip loose). You end up in the same place as before, hanging straight upside down, with your arms straight (below the bar), head down, toes to the sky, body straight. 
Got that? Good. So much for the easy part . . .
    C. Now we begin the fun stuff. Start below the bar again, but this time you try to bend at the hips (i.e., pike) *as little as possible* while lifting your toes up. Your upper body and head will have to start dropping back much sooner, but try to keep your head in line with the upper body (don't let it drop back independently). You want to keep your whole body as straight as possible while this is happening. You must (should) keep the knees absolultely locked, and bend (pike) at the hips just a *little bit* (to improve your leverage). You will probably also find yourself bending at the elbows a little bit as well. Technically, this is cheating (bad form), but will probably be necessary on your first few (dozen) attempts . . . I certainly still have to do it with bent elbows.
    D. In the ideal, all parts of your body (arms, legs, knees, hips) remain completely straight as you lever your way from below the bar to inverted hanging (still below the bar). Only the shoulder joints move.

  • Pullups vs Chinups?

    Use whatever grip is strongest for you - palms facing, palms away, palms parallel. You can mix them up. If you can't do many (or any) work on negatives (jump up to top position; lower slowly); use a Gravitron if you have access, or even work on pulldowns until you are stronger. Beware, however, that pulldowns are much easier than pullups, even when pulling bodyweight. Best is to go for the negatives, or multiple sets of one or two.

  • How much weight for squats?

    If not specified, squats are your body only (aka "air squats"); back squats and front squats use the weight indicated (or adjusted as necessary for completion of the WOD).

  • How do I do a Burpee?

    Also known as "squat-thrusts" from your high-school PT days. Here's a description of the burpee:

    To perform a burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.

Before Joining

  • Why is it so expensive?

    This is not your typical help yourself, lift some weights and go home gym experience… What we do is high-performance, small-group personal training. Every class is instructed by a highly knowledgable trainer who is there to guide, motivate and push you to a higher level of fitness. We will teach you the skills, habits, and nutritional knowledge you will need to achieve revolutionary results and sustain a lifetime of fitness.

  • Where can I get more info on CrossFit and/or OC CrossFit?

    A great place to start is www.CrossFit.com - they have put together a great FAQ's section that covers pretty much everything under the sun. Also, be sure to check out the "What is Fitness" article from the CrossFit Journal. As far as learning more about our facility, pricing or upcoming classes, please contact us at (949) 682-8577 or email us at info@occrossfit.com.

  • This looks hard - is CrossFit for me?

    CrossFit is for everyone - kids, seniors, moms, professionals - you name it! It doesn't matter what your current fitness level is - we scale every workout to match your current abilities and increase load as your fitness progresses.

  • Okay, so how do I get started?

    Getting started is easy! It doesn’t matter what your current fitness level is – our FREE introductory session is for all levels of fitness and includes special one on one coaching to help determine your specific goals, your current level of fitness and any special needs you may have. It is designed to introduce you to CrossFit, let you meet our trainers, and experience the way our classes are structured.


    To schedule your FREE introductory session, just give us a call at the facility or fill out our web contact form HERE. We’ll be glad to get you started right away!!

  • My schedule isn't always consistent, can you work around it?

    Yes, for the most part we have classes that cover most waking hours of the day. All members can attend any class.

  • I don’t want to get too bulky - will CrossFit add too much muscle.

    Not to worry. CrossFit will increase lean body mass, but not to the degree most people think. Since CrossFit is a core strength and conditioning program and not a bodybuilding program, your results will be a fitter, leaner, more toned version of yourself.

  • Do I need any special equipment?

    No. Just show up with a good attitude, and the desire to sweat and work hard - we'll provide the rest!

Contact Info

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CrossFit Orange County
927 Calle Negocio, Suite C&D
San Clemente, CA, 92673
Tel: (949) 682-8577

CrossFit Journal

Official Links

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Map & Directions

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