What is SF CrossFit Endurance?
SF CrossFit Endurance is a strength and conditioning program for those individuals looking for elite fitness.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease, triathletes, marathon runner, and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.The needs of Olympic athletes and our grandparents differ by degree not kind. Everyone from runners, weightlifters, and housewives have found their best fitness from the same regimen.
In addition to our strength and conditioning program, SF CrossFit endurance specializes in training endurance athletes. Our program was created with the belief that you spend more mastering the skills of your sport instead of trying to get conditioned with your sport. For example, you should never swim for fitness unless you have master the skill of swimming. If you have not master the skills of your sport, then you have no business playing your sport. This is specially true for endurance athletes. Our endurance program is a supplement to our strength and conditioning program not the other way around.
What is a WOD: Workout of the day.
Should I just do the WOD or can I add other workouts to my training: Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also competitive athletes in other sports, like triathlons, MMA, football, baseball, etc.
However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary “sport.”
If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. It is almost impossible to follow our program with the intensity that seek and add other activities. For this reason, it is critical that you get with our coaching staff so we could properly program your training.
Will I get “big”doing crossfit: If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach,
Here is a hierarchy of training for mass from greater to lesser efficacy:
1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids
The bodybuilding model is designed around, requires, steroids for significant hypertrophy.
The neuroendocrine response of bodybuilding protocols is so blunted that without “exogenous hormonal therapy” little happens.
The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is.
Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our athletes do. They don’t come close.
Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.
■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,
explained here. You’ll need a CFJ subscription.
■C&J: Clean and jerk
■C2: Concept II rowing machine
■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
■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
■MEBBMaximum Effort Black box, term coined by Mike Rutherford. Search the forum for
it. Originally laid out in one of the early Performance Menu issues.
■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 preparedness, aka skill training.
■SS: Starting Strength; Mark Rippetoe’s great book on strength training basics. Available
■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 push ups. 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)