Crossfit Parati Omnibus: WOD 121417

Wednesday, December 13, 2017

WOD 121417

Benchmark Thursday

Warm Up

Outside

200m Run
50' High Knee Skips
50' Butt Kickers
50' Broad Jumps
50' Walking Lunges

Inside

10 Wall Squats
10 Push-Ups
10 Supermans
10 Runners Lunge
10 Spidermans
10 Ring Rows
10 OH Squats (PVC)
10 PVC Pass Thrus

CrossFit Games Open 11.2

AMRAP in 15 Minutes:
15 Deadlifts 155#/100#
12 Hand Release Push-Ups
15 Box Jumps 24"/20"

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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)

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