What is a WOD?
A WOD is the “Work Out of the Day”
Do I need to “get in shape” before I start CrossFit?
Heck, no! Our athletes come to CrossFit in all shapes and sizes, and from a variety of backgrounds, fitness levels and ages. You do not need to be able to do a pull-up, run like a jackrabbit, or bench a compact car. Whatever your fitness level, we’ll work with you to customize workouts that are appropriate for you and steadily build up from there. All you need to get started is a willingness to try, and a commitment to follow through. We’ll help you with the rest!
I have bad back/knee/shoulder/foot/hand issues. Should I CrossFit?
Whatever your injury or issue may be, it is almost guaranteed that someone out there has the same thing or worse and has chosen to make themselves better by doing something about it. CrossFit is an exceptional way to start taking control of your health and to assist in the prevention of future injuries.
Why is this so expensive?
This question should really be “Why do you cost more than my Globo-gym membership?”, and the answer is that we provide a different (and far more effective) service to you.
What are you really getting for that Globo-gym fee? Have you seen results since signing up? How many years have you been going there? Give us six months and if you’re not blown away by your progress, then feel free to go back to the Globo-gym. We’re completely confident you’ll get the results you’re looking for, because we believe in what we’re doing and we’re invested in your success. Our rates are extremely competitive compared to every single CrossFit in the area, and we are committed to giving you exceptional personal attention and coaching every class. Period.
I’m not sure if I want to do CrossFit. Can I just drop in to try out a class?
No, we don’t allow new athletes to just hop into a class as many of our movements are very technical and require practice and knowledge before they should be performed. We do however offer a FREE 1-on-1 Introductory session that will provide you with a very good grasp on what we do here, and by the end of the session, you will definitely know if CrossFit 910 is the right fit for your life and fitness goals.
I’m a super fit athlete/dancer/alligator wrestler already. Do I have to come in for the 1-on-1 introductory session?
Yes! The introductory session is offered so you can come in and really get a good grasp on our program and community before you have to commit to anything, plus, it gives us a chance to really get to know you and your goals
I’m visiting Fayetteville from another CrossFit. Can I drop in to a class when I’m in town?
Absolutely, we love visiting CrossFitters! Our drop-in rate is $10 and you can let us know ahead of time when you will be coming in by email or by giving us a call. We will need you to fill out a waiver so please make sure to show up 10 minutes before class begins. If you will be in town for an extended period of time, email us at CrossFit910@gmail.com with the details and she can help you determine what your rate will be.
I really want to strengthen my “core.” Will CrossFit help?
Yes! While you will not see crunches at CrossFit 910, we know that a weak trunk and poorly stabilized spine is the single most significant limiting factor in all human movement and sports. To this end, our programming specifically addresses trunk or “core” strength.
Will lifting weights get me bulky?
No! Lifting weights will only lean you out and make you look better naked.
Is there a difference between Boot Camp and CrossFit?
Yes! CrossFit will keep you coming back for more! Most bootcamps consist of a few different workouts that are cycled through which lead to a plateau. CrossFit workouts are purposely varied to keep your body from becoming accustomed to any one training aspect. The CrossFit methods will have you achieving greater gains in stamina, energy, strength and fat burning than your average bootcamp class.
What does that mean?
CrossFit Acronyms and Abbreviations
AMRAP: As Many Reps (sometimes Rounds)as Possible
BP: Bench press
BS: Back squat
BW (or BWT): Body weight
C&J: Clean and jerk
FS: Front squat
GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
GHR(D) Situp: Situp done on the GHR(D) bench.
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend 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
IF: Intermittent Fasting
KTE: Knees to elbows. Similar to TTBs described below.
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 context
Rep: Repetition. One performance of an exercise.
Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
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
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
TGU: Turkish get-up
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