Who to the what now? AMRAP? 1-1-1-1-1-1-1?, 21-15-9? - Definitions, our acronyms, our rep schemes: what they all mean and how to do them!
Posted: 10 August 2008 07:17 PM   [ Ignore ]
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Every profession and avocation has it’s jargon and CrossFit is no different.  Here are a couple of things that can stump you at first:

AMRAP—As Many Rounds As Possible.  In a set amount of time, how many rounds of a given routine can you finish before the buzzer sounds.  This measures the amount of work you can do over a set period of time.  As you get more fit, you get more rounds in. 

Example:  “Cindy” is AMRAP in 20 minutes of 5 pullups, 10 pushups, and 15 squats.  So, it’s 3-2-1 go, and you do 5 pullups, 10 pushups and 15 squats (if you’re a big dog) and you count that as 1 round.  Keep repeating until the time is up.  Note number of completed rounds. If you finish mid round, as is often the case, you can write, for example 5 rounds +7 pushups.  That means you got to about the middle of another round.  Also, many folks, if they are VERY close to finishing a round will continue on to the end and note that, as in “10 rounds + 9 pushups, 11 rounds in 20:25). 

RFT—Also known as “Rounds for Time”, i.e., the clock starts when begin the WOD, and stops when you have completed your last rep.  This measures how much work you can do over a given amount of time.  As you get more fit, it takes you less time to do the same amount of work. 

Example:  “Helen”: 3 rft 400 meter run, 21 kettlebell swings @ 1.5 pood or 24kg or 55lbs, and 12 pullups.  So every round is 400m/21 swings/12 pullups. 


Rx’d
(as prescribed)  This means you did a routine, as set out on the Crossfit Main Site and you made no substitutions in either reps, weight, distance, or equipment. 

Three RFT 21-15-9 . . . this one seems to stump a lot of people and with good reason: It’s three rounds of descending reps.  21 reps the first round, 15 the second, and 9 for the third.  So in total you’ll do 45 reps of each exercise listed. 

Example: “Fran” is 21-15-9 of Thrusters @ 95lbs and pullups.  Soooooo, what you do is:

Start stopwatch:

21 thrusters
21 pullups
15 thrusters
15 pullups
9 thrusters
9 pullups

Stop stopwatch

and you’re done!!

1-1-1-1-1-1-1  Yes, you’ll see a WOD like this frequently.  It means 7 one rep sets of whatever the exercise of the day is.  For instance, if this were deadlifts, you would do deadlifts increasing the weight each set, hopefully going for a new one rep max by round 7.  Typically, you rest as needed between rounds and it is not timed.  That usually means very little rest (less than a minute?) between the early sets) moving to maybe 4-5 near the end, with 2-3 minutes being average in the middle reps.

Timed v. Untimed WODs.  Not all Crossfit Wods are timed.  Be careful and read what you’re supposed to post.  If it doesn’t say time, as in “post times” or something like that . . . it’s more than likely untimed.  Good rule of thumb, if it’s a max effort day, you’ll be instructed to post the amount of weight you lift.  Feel free to ask.

Pood: A weird Russian measurement.  One pood is about 35lbs or 16kg.  So 1.5 poods is about 55.  Or 24kg.  Or something.  I don’t understand either, I just swing the silly things.

Tabata:  8 intervals of an exercise, where each interval you work for 20 seconds and rest for 10.  Rinse lather repeat until done.  You count total reps done in each interval, ending up with total score at the end.  It can be scored in two ways: total reps and lowest rep. 

Squat: aka “air squat” means just that, an unweighted, body weight only, nothing on your shoulders but your head squat.  IF the squat is to be a heavy squat, it will say in the instructions “post load to comments” or will indicate a weight to use for the WOD.

SDHP = Sumo Deadlift High Pull

Chipper = A wod where you are given a set of exercises and reps and you start at the beginning and keep “chipping away” until you’re done. See also “Filthy Fifty” for an example….

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Posted: 17 August 2013 02:15 PM   [ Ignore ]   [ # 1 ]
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There are some more definitions that overlap these in the mainsite FAQ at:
http://www.crossfit.com/cf-info/faq.html#General10

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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