At ICF, we develop our own WOD programming that focuses on a balanced mix of metabolic conditioning, mobility and strength conditioning. There are various levels of the prescribed WOD posted daily, Performance, Fitness and Teen/Masters. Our coaches work with athletes on how to scale the WOD if necessary during class according to varying fitness and proficiency levels.
Heres a few words and phrases to get acquainted with that you might hear around the gym.
Workout that is used as a baseline to measure progress, usually named after girls, such as Fran, Diane, and Grace.
AMRAP: As many reps as possible
AMRAP workouts are timed with a fixed time limit in which you need to do As Many Reps (repitions) As Possible. The higher the number, the better!
EMOM: Every minute, on the minute
Another type of workout with a fixed time limit is EMOM, or every minute on the minute. These workouts are also scored as how many reps you can do overall, but note that as time goes on your rest periods will likely get shorter!
RX: As prescribed
The goal for any crossfitter is to be able to do the workouts RX’ed, or as prescribed. Since Crossfit workouts can be scaled based on abilities the goal is to work your way up to what the workout is supposed to be like. Examples of scaling could be using a lighter weight, completing less repetitions, or doing assisted pull-ups.
PR: Personal Record
With any workout or lift, the goal is to strive for a PR, or personal record. This is a great way to measure progress and track results!