Crossfit Parati Omnibus: Staff

Parati Omnibus means "Always Ready". At CrossFit Parati Omnibus our focus is on preparing Lewisville's first responders to be phyisically and mentally prepared for the unexpected. CrossFit's prescription of building strong work capacity across broad time and modal domains fits into the various challenges faced by first responders and will allow us to obtain and maintain a high level of fitness that can be sustained throughout our careers.

Staff

Mike Short holds a certification as a CrossFit Level 1 Instructor. He has been using CrossFit programming for the past seven years. He has been a Police Officer for the City of Lewisville for the past 10 years and a SWAT operator for 7 of those years. Mike has implemented the CrossFit program methodology within the SWAT team's physical fitness training. He holds a BS in Criminal Justice with a minor in Business from the University of North Texas.

Mike's Contact Info:
Cell: 972-841-2008
Email: mshort@cityoflewisville.com

Brad Nelson has been a full-time Firefighter for the city of Lewisville for eight years. He has an Associates degree in Paramedicine and is finishing his Bachelors of Applied Arts and Sciences in Sociology and Anthropology at the University of North Texas. Brad holds a Dive Rescue One Dive Specialist certification. He also works as an on duty Arson Investigator for the City of Lewisville. Away from work, he spends time training young athletes. Brad focuses his training techniques on Functional Strength, Power, Coordination, Flexibility, and Metabolic Conditioning, with particular attention paid to proper biomechanics and form.

Brad's Contact Info:
Cell: 972-740-5999
Email: bnelson@cityoflewisville.com

Crossfit in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar.
Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses,
C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!

CrossFit Key

CrossFit Acronyms and Abbreviations

AMRAP: As Many Reps (sometimes Rounds)as Possible

BS: Back squat

BW (or BWT): Body weight

CFT:CrossFit Total - consisting of max squat, press, and deadlift.

CLN: Clean

C&J: Clean and jerk

C2: Concept II rowing machine

DL: Deadlift

FS: Front squat

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

KB: Kettlebell

KTE: Knees to elbows.

MetCon: Metabolic Conditioning workout

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 contextRep: Repetition. One performance of an exercise.

Rx'd; as Rx'd: As prescribed; as written.

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 (see exercise section)Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repetition

TGU: Turkish get-up (See exercise section)

TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.

WOD: Workout of the day

YBF: You'll Be Fine (liberally applied in spray form)

Crossfit Parati Omnibus

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