WTF does that mean?

We use a lot of acronyms when we write our workouts of the day.

Hell, even Workout Of The Day is shortened to WOD

If you’re new to Hale, it’s hard to keep up with it all, so here’s a simple list of some of the weird language we use.

AMRAP: As Many Rounds (or Reps) as Possible

BS: Back squat

BW (or BWT): Body weight

CF: CrossFit

C&J: Clean and jerk

C2: Concept II rowing machine

DB: Dumbbell

DL: Deadlift

DNF: Did Not Finish

EMOM: Every Minute on the Minute

FS: Front squat

GHD: Glute hamstring developer. A device that allows for posterior chain exercise, such as a hip extension, sit-up or a back extension.

GPP: General physical preparedness, aka “fitness.”

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.

KB: Kettlebell

KTE: Knees to elbows. Similar to TTBs described below.

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 the head and in line or slightly behind the ears.

PC: Power clean

PR: Personal record

PP: Push press

PJ: Push Jerk

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.

Rx +: As prescribed, plus harder movements or heavier weights

RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. (Commonly found in WOD’s as 1RM/3RM/5RM etc.)

SDHP: Sumo Deadlift High Pull

Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10

TTB: Toes to bar.

WOD: Workout of the day

Keep this handy next time you see a workout like this.

EMOM: 20 min
10 TTB first min
10 HSPU second min
10 C&J 135/95 third min
5 MU fourth min

⌃⌃⌃ that workout looks nasty! Let’s never do that one, ok?

Coach “CJ” Jay

PS – Thought of one we missed? Hit reply and send it to me!


Announcements:

New Hale Tees & Gear!

Head over to www.haleapparel.com to shop the fall assortment. We’ll have different styles and colors popping through for winter in the next month or so.

Monday, November 11th: Veterans’ Day

Holiday schedule: 8am and 9am. We will do a hero WOD.

Thursday, November 14th: Sweat & Stretch to benefit Veterans Yoga Project

Join us from 6:30 to 8:00pm (in lieu of regular 6:30 class) for a fun workout and yoga session to follow. Coach Heidi and Kate will lead the classes.

Guests welcome and encouraged. We’ll be accepting donations before and during the event for the Veterans Yoga Project, a local organization that supports recovery and resilience in military veterans, families, and community.

Thanksgiving/Holiday Schedule Changes:

8am and 9am classes ONLY: Thursday, November 28th-Sunday, December 1st.

Workouts for the Week

Monday–PERFORM

Note: 8am and 9am classes only for Veterans Day

“Vengeance”

Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)
*Scale as needed

20 min cap

Hero WOD. All lifting. Snatch will be your limiter–pick something that’s moderately heavy, but that you can hit as fast singles. Chip away at the rest.

This is the first time we’ve done this one at Hale. This WOD is in honor of many Marines that died in an accident.

LtCol Thomas Budrejko (AH-1W Pilot)
LtCol Thomas A. Budrejko, 37, served as an AH-1W Cobra pilot and executive officer of HMLA-469. LtCol Budrejko, who lived in Temecula but grew up in Montville, Conn., joined the Marine Corps on May 24, 1996. He served three deployments in support of Operation Iraqi Freedom and one deployment in support of Operation Enduring Freedom, in Afghanistan, in 2010. LtCol Budrejko’s contributions throughout his 15 years of honorable service have left an indelible mark on Marine Corps Aviation by virtue of the training programs he implemented, the tactics he improved upon and the profound impact he had on the pilots he instructed and mentored throughout his career. LtCol Budrejko is survived by his wife, Dianna Budrejko and two year old son Andrew, his parents Don and Mary and his sisters Jillian and Catherine.

Tuesday–TRAIN

FOR TIME
22-20-18-16-14
DB Step Up (1 x 35/25)
Push Up + Pull Through
*200m after every full
round.

Should be a spicy combo here, and REALLY rough on your core. Weight is light. Run is sweaty.

Push up to ground, DB is on one side of your body. Reach through from plank, pull through to other side of body. This is one rep. Push up + pull through = 1 REP.

Wednesday–RECOVER

A.  Warm Up:

5 Rounds or 10 minutes
100m Run
1 Round of Cindy

5 pull ups/ring rows
10 push ups
15 squats

Move & shake it out. Cut push ups as needed, add a down dog or some stretching–get loose!

B. Rope Climb Skills:

ON A 8:00 RUNNING
CLOCK…
Practice Footwork on Rope
Climb*

*Practice either in full climbs or seated on box. Goal is FEWEST pulls (highest knee) possible

Rx+ Seated Legless/L-Sit Rope Climbs

C. Get Sweaty

4 Rounds, Every Minute on the Minute
MIN 1 – 2 Rope Climbs/1 Legless
MIN 2 – 40s Burpees to Plate
MIN 3 – 40s Hollow, Superman, or Plank Hold
MIN 4 – Dance, Skip, Power Walk

It’s all about minutes 1 and 4. Have fun with it. Your choice of rope climb skills. Your choice of cardio there. 10/10 recommend dance party.

D. Mobility:

Forearm Smash

Thursday–TRAIN

A. Shoulder Press: 5+

Shoulder Press for load:
Warm Up Sets:
#1: 5 reps @ 35%
#2: 5 reps @ 45%
#3: 3 reps @ 55%
Work Sets:
#4: 5 reps @ 60%
#5: 5 reps @ 70%
#6: 5+ reps @ 80%

Continuing off of last week’s 1RM. Hit your warm up sets fairly quickly, then give plenty of rest for sets 4-6. Your last set is 5 BONUS. That means go as long as good form allows. 8 would be GREAT! Note # of reps in notes

B. IN PAIRS: you go, I go FULL ROUND
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push press (115/75)
10 KB Swings (53/35)
10 Box jumps (24/20)

YES, this is a hero workout. NO, today is not the day to wreck yourself with 20 minutes of volume. Goal today is to move quickly and consistently through a full round. High five your partner, and they’ll go a full round. Choose a challenging weight for push press. One you know you can do 10 of when fresh, but not 15-20+.

Now, do that weight unbroken for all sets 🙂 If you put the barbell down, you + partner do 3 burpees.

We’ll do this workout for the 6:30pm benefit class, as well.

Friday–TRAIN

A. Back Squats: 3+

Back Squat for load:
Warm Up:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 3 reps @ 60%
Work Sets:
#4: 3 reps @ 75%
#5: 3 reps @ 85%
#6: 3+ reps @ 95%

Again, use your 5RM from a few weeks back to calculate these weights. If you don’t have that, go 10ish lbs heavier than your sets of 5 from last week.

Final set is as many reps as you can with good form.

If you got 10+ reps last week on your final set (was 5+), add 5 lbs beyond the recommended %s below. If you got 15+, add 10 lbs or more. (ahem, if you got 22!!!!)

B. 8 Rounds:
Min 1: Max Speed on rower
Min 2: 10 vee ups

We hardly ever truly SPRINT on the rower. This should not be a sustained effort. Literally hit your top speed, hold for as long as you can (may be like 5 seconds), then stop as soon as your speed falls off. You’ll use WATTS for this one. Because, who DOESN’T like seeing big numbers!?

Vee ups just for fun. Keep you sweaty. Focus on breathing before your next row.

You could do this on the bike, too. That will really hurt.

Score is peak watts on your very best effort!

Saturday–TRAIN

5 RFT:
400m run
30 wall balls (20/14)
20 toes to bar

This one will come down to:
1. Run straight to the ball. DO NOT walk from the door to your station. Get your first set, EVEN if you break up the 30
2. QUICK rest on the T2B. If you can do them unbroken to start, great. Otherwise, try to get them done in 2 sets the first round or two, then no more than 3 sets.
3. Always get more than half done. Of whatever reps you have left. Let yourself look “down hill”

If you have SOME T2B, but not great linked, scaled # down to 10-15. You MUST TRY to link your first 2-3 reps. Wherever you are stuck. That, alone, is a big win. GO WIN!

Sunday–TRAIN/RECOVER

Coach’s Choice! TBD

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