CrossFit Ordbog: CrossFit forkortelser engelsk og dansk
Af Marina Aagaard, MFT
Som svar på spørgsmål om CrossFit® og CrossFit ord. De daglige træninger, Workout of the Day, WOD, skrives med forkortelser eller akronymer (initialord), forkortelser dannet af ords eller orddeles forbogstaver. Volapyk for udenforstående, indtil man forstår ord, så her er en oversættelse på opfordring. Del gerne.
CrossFit Ordbog
CrossFit’s egen liste oversat til dansk:
[AMAP] As Many as possible (alternativt udtryk for AMRAP)
AMRAP As Many Reps (el. Rounds) as possible; så mange rep som muligt
ATG Ass to Grass; bagdelen til jorden, som i dyb benbøjning
BJ Box Jump, hop op på plyo box
BJO Box Jump Over
BMU Bar Muscle Up, pull-up-press stang
BOB Ball (or body) over box
BBOB Ball and body over box
BP Bench press; bænkpres
BS Back squat; squat med belastning på øvre ryg (bag krop)
BW (BWT) Body weight; kropsvægt
CFT CrossFit Total; med max squat, pres og dødløft
CFSB CrossFit Strength Bias. Særligt program (Jeff Martin, Darrell White)
CFWU CrossFit Warm-up; opvarmning
C&J Clean and jerk; stød
CLN Clean; stød, vægtløftningsøvelse
CTB Chest to bar, C2B, pull-up med bryst op til stang
C2 Concept II rowing machine; C2 romaskine
DB Dumbbell, håndvægte
DFL Dead F’ing Last, allersidst i feltet (konkurrence)
DL Deadlift; dødløft
DNF Did Not Finish. Fuldførte ikke/gennemførte ikke i tide.
DNS Did Not Start. Kunne ikke starte af en eller anden årsag.
DU Double Unders; dobbeltsving sjip; tov under fødder to gange per sving
EMOM Every Minute On the Minute; antal reps indenfor minut, resten pause
FS Front squat; squat med stang foran ved bryst
GHR(D) Glute ham raise (developer). Ryg extension på bænk (også som situp)
GPP General physical preparedness, “fitness”; generel fysisk parathed
GTG Grease the Groove; mange submax sæt af en øvelse i løbet af dag
H2H Hand to hand (Jeff Martone); kettlebell jonglering (eller kampteknik)
HSPU Hand stand push up; armstrækning på hænder, frit eller støtte på væg
HSQ Hang squat (clean, snatch); start med stang “at the hang” i knæhøjde
IF Intermittent Fasting; periodisk faste, fase i perioder
KB Kettlebell; træningsredskab,’keddelkugle med håndtag’ i stål/metal
MEBB Maximum Effort Black box; Mike Rutherford (tjek CrossFit forum)
KTE Knees to elbows, K2E; knæ til albuer; hængende benløft
MetCon Metabolic Conditioning workout; træning der forbedrer stofskiftet
MP Military press; skulderpres med stang foran ansigt
MU Muscle ups. I ringe el. stang: Kombo: Pull-up?dip; slut i strakte arme
OHS Overhead squat. Dyb squat; arme i wide grip press over (bag) hoved
PC Power clean; løft af stang fra gulv til toppen af brystet med fuld kraft
Pd Pood, vægtmål for kettlebells
PR Personal record; personlig rekord, bedste resultat til dato
PP Push press; skulderpres med benaktivitet (pres op under strækning)
PSN Power snatch; snatch/træk med lettere vægt. evt. uden bøjning af ben
PU Pull-ups – eller push ups – afhænger af sammenhæng
Rep Repetition. En gentagelse af en øvelse
Rx’d Som foreskrevet, som skrevet; en træning udført uden ændringer
RM Repetition maximum. 1RM er max løft i 1 rep. 10RM max v. 10 rep.
SDHP Sumo deadlift high pull; sumo dødløft (bredstående) til højt træk
Set Sæt; et antal repetitioner, fx 3 sæt a 10 rep, ofte set som 3 x 10
SPP Specific physical preparedness; skill training, færdighedstræning
SN Snatch; træk, vægtløftningsøvelse
SQ Squat; benbøjning (med vægt) – uden vægt (i CrossFit); air squat
SS Starting Strength; Mark Rippetoe bog om ‘strength training basics’
Subbed Substituted. Erstattede (en ‘umulig’ øvelse med en som er mulig)
TGU Turkish get-up (See exercise section)
TTB Toes to bar, T2B: Hængende benløft; bøj hofte; tæer til stangen
WB Wall ball; medicinbold kast opad væg
WO (W/O) Workout; træning, træningspas
WOD Workout of the day; dagens træning(spas)
YBF You’ll Be Fine; det skal du nok klare, det kommer til at gå godt
YGIG You Go I Go; makkere skiftes til at være aktiv og holde pause
Reference
http://www.crossfit.com/cf-info/faq.html
https://traininsideout.fit/the-a2z-of-cfas-crossfit-acronyms/
https://edition.cnn.com/2018/02/19/sport/crossfit-open-biggest-competition-on-earth/index.html
Greatist tilføjelser:
Movements
Burpees: Starting from standing, athletes bend down and plant their hands, kick back into a plank position, and perform a push-up. The legs are then brought back in, and the movement culminates with a slight jump up and hands clapped overhead. Feet have to leave the ground for it to count.
Double Under: A double under is when a jump rope passes under an athlete’s feet twice with only one jump. Don’t think it sounds much harder than normal jump rope? Try 50 (or heck, even 15) of these bad boys in a row and see if there’s any breath left to complain.
Bodyweight/Air Squat: Standing straight up, an athlete squats down until their hips are below their knees, then stands back up until the hips are once again fully extended. Expect upwards of 150 bodyweight squats in many CrossFit workouts, and remember, keep that chest up!
Knees to Elbows:Hang on! In this movement, athletes hang from a pull-up bar and then shoot their knees up toward the torso until the elbows and knees touch. For a harder version, try bringing the toes all the way to the bar.
Kipping Pull-Up:Watch almost any video on CrossFit and you’ll likely see people swinging from bars like sweaty, fitness-oriented orangutans. But there’s a rhythm to that swinging, letting athletes transfer horizontal motion to vertical force and allowing for more (and quicker) pull-ups.
Pistol: Also known as single leg squats, pistols require half the legs, but twice the effort.
Band-Assisted Pull-Up:Forget fancy machines. CrossFitters who can’t quite get all the way up loop stretch bands over the bar and use them as a low-tech (and cheaper) alternative to assisted pull-ups.
Walking Lunge:Using bodyweight, a barbell on the shoulders, or a weight plate held directly overhead, athletes step forward with one foot and bend both legs until their back knee taps the ground. Repeat for the reps prescribed or until the legs turn to jelly.
Rope Climb:Couldn’t get enough of high school gym class? Grab on tight and shimmy upwards with this staple of CrossFit workouts.
Sumo Deadlift High Pull:In this movement, athletes take a wide stance over a barbell and explosively pull from the ground upward until the bar comes up to shoulder height— no 400-pound wrestlers required.
Thruster:One of CrossFit’s most deceptively tiring movements, the thruster is— “simply”— a front squat straight into a push press. Try them once and prepare to cringe next time they show up on the schedule.
Handstand Push-Up:These are a basic movement for gymnasts— but a real challenge (and an awesome bar trick) for most regular folks. In most CrossFit workouts, athletes can kick up to a wall for stability while they perform this movement. Just remember these don’t count unless the head touches the ground at the bottom and arms are fully locked at the top.
Muscle Up: In one of the most advanced CrossFit movements, athletes hang from gymnastic rings and explosively pull their chest above the rings to the bottom of a dip position. From there they push up until the arms are fully locked (of course, the tricky part is figuring out how to get down from there).
GHD Sit-Up:Don’t underestimate this super sit-up, one of the main culprits behind workout-induced rhabdomyolysis. Sitting face-up on a glute-ham developer (see GHD entry below), athletes reach back until their hands graze the ground, then explosively extend their legs and sit up.
Box Jump:No running starts allowed. Athletes jump up onto a box of a given height from a two-footed stance. Pro tip: Pretend your legs are springs (or consider investing in some Kangoo shoes).
Snatch:Get your mind out of the gutter. The snatch is one of two Olympic lifts where athletes explosively lift a weighted barbell from ground to overhead in one movement, often squatting under the bar and then standing up— or “recovering”— to allow for heavier weights.
Clean & Jerk:The other Olympic lift, the clean & jerk actually encompasses two separate movements. Athletes start by explosively lifting a weighted barbell from the ground to the shoulders, often squatting under and then standing to recover. After a brief pause, athletes take a shallow dip and then drive upward to propel the bar overhead, often landing in a split position and then bringing their feet back in line.
Ring Dip: It’s just like a conventional bodyweight dip, only on gymnastic rings. The rings are unstable, making it harder to keep the hands close to the body (like dips needed to be any harder).
Wallball:Holding a 20-pound (for men) or 14-pound (for ladies) medicine ball, athletes squat down and explosively stand up, throwing the ball toward an eight- or 10-foot target above their heads.
Workouts
WOD: Workout of the Day. The workout CrossFitters perform on a given day. Many individuals and affiliates follow CrossFit.com’s WODs, though others do their own programming (or “bro”-gramming, for the muscle lovers out there).
CrossFit Total:The total is CrossFit’s benchmark strength workout in which athletes have three attempts each (in order, please!) to find their max back squat, standing press, and deadlift. It’s the most exhausting nine reps anyone could ask for.
Hero WODs: Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice.
Metcon:Short for “metabolic conditioning,” metcons are designed to train stamina, endurance, and conditioning. Unlike WODs— which can also include purely strength or skill-based workouts— metcons generally include some sort of timed component performed at high intensity.
Fran: Don’t let the sweet name fool you. Perhaps CrossFit’s most famous workout, Fran is a 21-15-9 rep scheme of thrusters (95 pounds for men, 65 for women) and pull-ups. For those keeping track at home, that’s 21 thrusters and 21 pull-ups, followed by 15 thrusters and 15 pull-ups, and so on. Elite CrossFitters can finish this monstrosity in less than three minutes, but don’t expect to break twice that during the first try.
Murph:One of CrossFit’s toughest WODs, this workout consists of a one-mile run followed by 100 pull-ups, 200 push-ups, and 300 bodyweight squats. Oh, and then another one-mile run.
Grace: Athletes must complete 30 clean & jerks at 135 pounds (95 for women) as fast as possible. Think of it like a sprint with a barbell.
Isabel: These ladies won’t let up. This one’s the same as Grace, only 30 snatches for time instead of clean & jerks.
Filthy Fifty: For time: 50 Box Jumps, 50 Jumping Pull-ups, 50 Kettlebell Swings (35 lbs), 50 Walking Lunges, 50 Knees to Elbows, 50 Push Press (45 lbs), 50 Back Extensions, 50 Wallballs, 50 Burpees, 50 Double Unders.
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