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The "WOD" is the "Workout Of the Day". There are various types of WOD's that will come up. They will combine elements of monostructural cardio, weightlifting, and gymnastics or they will be one of the aforementioned exercise domains on it's own. "Monostructural Cardio" is running, jump rope, rowing, cycling, etc.
"Weightlifting" refers to elements of barbell work or Olympic Weightlifting.
"Gymnastics" refer to bodyweight and body control movements such as pull ups, handstands, ring dips, push ups, etc.
"ME" stands for Max Effort. This is usually in the case of barbell work were we are working at a prescribed percentage of weight for prescribed sets. These are short efforts designed at increasing absolute strength. They are done for "RM", meaning "Repetition Max". In other words, a 5 RM would mean you could move a certain weight only 5 times. 1RM is obviously your max weight in a given movement. It is this 1RM that CrossFit Tustin will program MetCon workouts off of involving a barbell movement based on established percentages.
"Barbell work" involves squatting, pressing, & deadlifting weight via a barbell. There are variations of each of these movements that are regularly covered at CrossFit Tustin to improve upon fitness and strength.
In the case of weighted movements during ME workouts,they will be written¬†out as "Sets x Reps" or "Sets x Reps x Percentage/Weight" . The way AFC writes this info is at odds with many other S&C coaches, however, we have found most folks will automatically look at a prescribed loading format in "sets" first and then "reps". Although CrossFit Tustin writes it backwards, it is easier to comprehend. If you are at another affiliate or following another S&C workout format, please check to see how they format their loading prescription. So, "7×3" would mean "7 Sets of 3 Reps" and 5×3×85% would mean "5 sets of 3 reps at 85% of 1RM". It may also be written out as "3×5×225", meaning "3 sets of 5 reps at 225 Lbs".
"Olympic Lifting", "Oly Lifts" or similar terms refer to the two types of Olympic Weightlifting movements, the Snatch and the Clean & Jerk. The Snatch is a movement in which the barbell is taken from the floor to overhead in one complete motion, caught in an overhead squat at the bottom position and then stood up with the barbell overhead. The Clean & Jerk is a movement in which the barbell is taken from the floor, caught on the shoulders in the bottom of a front squat position, stood up in this position, and then it is "jerked" overhead to full lockout via a "push jerk" or a "Split Jerk". Both these movements are very complex and require great time and patience in learning to do them correctly. However, once learned they are incredible for athletic development and building confidence. Talk to CrossFit Tustin training staff for proper instruction prior to execution of these lifts.
"MetCon" is short for Metabolic Conditioning. These are your conditioning workouts done at high intensity in either an interval based format or a sequence of movements executed for "rounds". You may be asked to do a workout "For Time". This means you would do a sequence of movements as fast as possible once through or over several rounds. You score is the final time to completion.
The other variation is an "AMRAP" (As Many Rounds As Possible) workout in a pre-set time frame. An AMRAP workout is doing a sequence of movements over and over in a particular time domain. Your total score in this case is how many rounds you completed of the sequence in the prescribed time requirement.