In order to help you better understand the basics of CrossFit®, we have decided to list the terms used in CrossFit®.
This lexicon does not list the movements but simply the basics of a CrossFitters vocabulary and scoring system.
The vocabulary is mostly composed of English acronyms and even English words, so these terms are simply translated into French.
The basics of CrossFitter vocabulary:
We will first discuss the general culture terms in CrossFit®. These terms will allow you to understand the grading system and the progress of your sessions
Name for a CrossFit® gym (literally box)
Qualification for the CrossFit® World Championship called the Games.
The qualifications and the competition are open to everyone
PR : « Personal record »
Your personal record, on a WOD, a load etc …
REP : “Rehearsals”
This is the number of repetitions to do for each movement.
RM : « Max Rehearsals »
Maximum load that can be lifted 1 time without a break.
Round or Set : ”Tour”
A round or a “tour” is the set of movements requested during a WOD, it is possible to have several rounds in a WOD
The different types of WODs:
WOD : « Workout Of the Day »
The workout of the day, it is characterized by a mixture of movements, there are several different types of WOD:
WOD: Development of general physical qualities, it helps to develop the fitness
WOD Mobility: These WODs improve general physical quality. They are made up of static and dynamic movements, the mobility WODs develop joint flexibility.
Weight WOD: This WOD allows you to develop your technique on movements such as the snatch or the clean and jerk. Learning weightlifting will help you improve in CrossFit®.
Powerlifting WOD: Powerlifting develops your strength and endurance through 4 main exercises:
- Shoulder Press
- Bench Press
- Back squat/Front squat
- Deadlift/Romanian deadlift
The Powerlifting WOD will allow you to better handle the other WODs and thus improve your scores
Strongman WOD: This WOD also develops your strength and endurance. However, unlike the Powerlifting WOD, this WOD uses less technical movements, allowing you to increase the amount of weight you lift more quickly.
Outdoor WOD: The outdoor WOD is more cardio focused, with some running involved. As the name suggests, it takes place outdoors.
BENCHMARK WODs: These are reference WODs: WORK OUT HERO (wods created in tribute to soldiers/firemen/police officers etc.) NEW GIRLS etc…
They allow you to see your progress on the same WOD. You can also compare your results with those of your friends on these WODs.
RX : ” As Prescribed ” : As requested.
This means that the WOD is performed without adjustment. These WODs are usually reserved for people with experience.
In order to measure your performance and progress, a scoring system is set up for each session. However, the scores are not calculated in the same way from one WOD to another (time, number of reps, number of rounds, etc.) depending on the objective of the session.
AMRAP : « As Many Repetition As Possible »
This means doing as many reps or sets as possible on a WOD. The AMRAP is divided into several parts, one part where you do the exercise, and a rest part. So you go back and forth between exercise and rest, while doing as many rounds as possible (example: 3′ of exercise, then 3′ of rest, then 3′ of exercise again, etc…).
Your final score will be the number of rounds or total reps you have done
During a For Rounds, you simply have to do the maximum number of reps in a given time. For example: you will have a sequence of 2 movements with a given number of reps to repeat continuously for 10 minutes. Your score will be your number of reps or rounds completed.
The exact opposite of a For Rounds. Here we give you a number of moves to perform, (for example: 10 burpees and 10 chest to bar). Your score will be the time it takes you to perform the moves and the number of reps required.
EMOM « Every Minute On the Minute »:
Literally minute by minute.
During an EMOM, you will have 1 minute to complete a round. The WOD is obviously broken down into several minutes. During your minute, you will have a certain number of reps to perform, once these reps are done, you can rest for the rest of your minute, before starting the next minute.
For example: let’s say we have an EMOM with 10 push-ups and 10 squats to do. In your first minute, you will do 10 push-ups and then rest for the rest of the minute. During the second minute, you have to do 10 squats then rest until the end of the minute.
Be careful to adapt the number of reps and/or the load to lift during your rounds. An EMOM can last 5 minutes as well as 30 minutes, so it is important to have enough rest during your minute.
TABATA is similar to EMO. In this training mode, you will have to do the maximum number of reps for 20 seconds, then take a 10 second break, then you have to repeat the 20 seconds etc ….
The score you get is the one for the set where you did the fewest reps.
In other words, it’s about adapting the WOD to the level of the person performing it. To do this, you can adapt the load to be lifted, the number of reps or simply do a similar exercise at the muscle level that will be more adapted, such as replacing chest to bar with pull-ups for example.
You now have the basics of CrossFit® vocabulary, don’t hesitate to consult our other blogs to learn the different movements in CrossFit® and to be advised during your first sessions!
CrossFit : Mistakes to avoid during your first WOD
Have you been tempted by this sport that everyone is talking about? You are curious and want to gain in physical condition? Then you can push the door of a box, the name given to CrossFit ® gyms.
But what are the mistakes to avoid as a beginner, to live the best experience?
1- Choose the wrong box
More and more CrossFit ® gyms or boxes are opening their doors. There are certainly several of them near you. But how to choose the right one?
A gym is chosen according to certain criteria, like the choice of your restaurant.
Here are the criteria to take into account to choose your Functional Fitness gym:
- the reviews on Google,
- the phone reception received to inform you,
- the number of athletes per coach (maximum 12 athletes per coach),
- the availability of changing rooms with showers,
- the presence of additional services for your comfort like a rest area, a small shop to buy an energy bar, … ,
- a free access area to stretch after the session.
This list is not exhaustive, but it gives the essential points of comparison.
2- Wanting to go faster than the music
Once you have chosen your Cross Training studio, you can begin your training. Let the coach guide you, let him know that you are a beginner, and ask all the questions that come to mind.
You will probably see all your teammates (training companions) start with a steady pace or heavy loads.
The mistake would be putting a lot of weight on your bar or going too fast on the WOD (Workout Of the Day).
Before adding weights, you must progress technically, understand the movements and master them. Your first workouts will therefore be “empty bar”. It still weighs 15kg for women and 20kg for men… So it’s not that “empty”!
3- Forget about leaving your ego in the locker room
Yes, we are talking about fitness, yes there are muscular athletes, yes there are dumbbells. But don’t think that CrossFit ® is a sport where you look at yourself in the mirror, like bodybuilders.
CrossFit ® is practiced in groups, but the performance remains individual. You work out for yourself. The other members of the box can give you advice, support and encourage you.
The spirit of CrossFit ® is community, camaraderie, sharing and helping each other. An important point is to never give up. If the WOD is complicated, go slowly, at your own pace. But only stop when the time is up.
4- Being afraid to sweat
If you decide to walk through the door of a Cross Training gym, it’s because you are there to evolve. You have your own reasons and motivations. Whether it’s to build muscle mass, improve your cardio, or to let off steam after work, all reasons are good.
But the main thing is that you are there for the sport.
You’ll sweat, you’ll be red as a tomato, you might feel like throwing up if you go hard, but one thing is for sure, you’ll be proud to have done it!
5- Neglecting the pillars of good health
Don’t think that one workout is enough to call you athletic.
Or that taking a protein shake makes you an athlete.
Or that one glass of water is enough to hydrate your body for one session.
Or that 5 hours of sleep is enough to get you completely rested.
Obviously not. You want to improve your physical condition and therefore improve your health? Then remember that your body needs rest, hydration, nutrients and physical activity, in the right quantities.
Drink at least 3L of water a day on average (even if you are not thirsty)!
Get at least 7 hours of sleep per night.
Eat a balanced, varied and sufficient diet.
Move around at least 4 hours a week.
With all this advice and by listening to your coach, there is no doubt that you will progress very quickly!
Dormez au minimum 7h par nuit.
Mangez équilibré, varié et suffisamment.
Bougez au moins 4h par semaine.
Avec tous ces conseils et en restant à l’écoute de votre coach, il n’y a pas de doute, vous allez progresser très vite !
BeNN Adventure 2022
For the 3rd edition, BeNN Adventure is back for an higher event : BeNN Adventure Deeper in the Mountain…
This competition was born in the deep of the COVID-19 crisis to fill the miss of sport events. BeNN Adventure came with a brand new schedule : half of the event outdoor in the nature, half in the gym for strong workouts.
This event welcome fair athlete for the love of sport. They are teamed by two teammates MenMen or MenWomen. Athletes can experience many new movement like Mountain running, Mountain bike riding, Stand Up Paddle sailing, Kayak sailing etc…
The insiders are Benjamin Voirin (co-owner of In Nuts WeTrust) and Pierre Dorez (owner of Z3R0D). They had won the first two edition, and are back for this one !
This year, athletes will discover a new place with new summits… All the schedule and programming will be displayed on Hustle Up with WOD, Leaderboard, Timer, Chat etc… !