FAQs

Q?

What’s the meaning of all these funny abbreviations you guys use?

A.

CrossFit Acronyms and Abbreviations

AMRAP: As Many Reps (sometimes Rounds) as Possible
ATG: Ass to Grass
BP: Bench press
BS: Back squat
BW (or BWT): Body weight
CFT: CrossFit Total – consisting of max squat, press, and deadlift.
CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White.
CFWU: CrossFit Warm-up
CLN: Clean
C&J: Clean and jerk
C2: Concept II rowing machine
DL: Deadlift
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.
GPP: General physical preparedness, aka “fitness.”
GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
H2H: Hand to hand; refers to Jeff Martone’s kettlebell “juggling” techniques (or to combat).
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
IF: Intermittent Fasting
KB: Kettlebell
KTE: Knees to elbows. Similar to TTBs described below.
MetCon: Metabolic Conditioning workout
MP: Military press
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 (see exercise section)
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.
SPP: Specific physical preparednesss, aka skill training.
SN: Snatch
SQ: Squat
SS: Starting Strength; Mark Rippetoe’s great book on strength training basics.
Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do HSPU, you subbed regular pushups.
Sadly, many illiterate posters get this bass-ackward, and claim that since they can’t do HSPU, they subbed HSPU for pushups. D’oh!
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.
WO, sometimes W/O: Workout
WOD: Workout of the day
YBF: You’ll Be Fine (liberally applied in spray form)

Q?

What is a WOD?

A.

WOD stands for “Workout of the Day.” It consists of various exercises from a variety of disciplines.

Q?

What is Kettlebell Training?

A.

Kettlebell training is a strength and endurance sport consisting of various exercises. Kettlebell training is an ideal all-around fitness program because it doesn’t just activate individual muscles but always exercises muscle groups together. It increases endurance at the same time it builds muscle. Another advantage is an impressive increase in coordination.

These advantages have led to a real kettlebell boom in the USA. Here in Germany, they’re gradually becoming more popular. Under expert guidance, kettlebell training can provide a very gentle workout that would be suitable for aiding regeneration after a shoulder injury, or after other types of injury.

We here at SPREE CrossFit are completely convinced of the advantages of kettlebell training. It’s an ideal complement to CrossFit for anyone who wants to increase endurance, muscle development, and coordination.

After warming up, each of our kettlebell workouts consists primarily of basic exercises founded on one of the three disciplines coming from kettlebell sports: snatch, jerk, and clean. Then, the workout that comes afterwards connects the kettlebell exercises with movements that use one’s own body weight. Our trainers are certified by the International Kettlebell and Fitness Federation and we are one of the federation’s European training centers. This underscores our high standards of quality.

Q?

Who are “The Girls”?

A.

“The Girls” are certain CrossFit workouts with names, also known as the “benchmark Girls.” We’ve put together a few examples of what are probably the most famous CrossFit workouts.
zu den Mädels

Q?

How do I register for classes?

A.

To register via our SPREE CrossFit website:
> click on Schedule
> log in via Facebook or email. (For first-time registration, you need to wait for our confirmation.)
> choose a class and click on PARTICIPATE.

To register via app:
> download the app (the link is on our SCHEDULE page)
> choose a class and click on PARTICIPATE.