Here are some commonly asked questions that we've come across countless times.
What's the WOD?
The "WOD" is the "workout of the day." Each day a new WOD is posted and it's part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.
What if I can't use the recommended weight or perform the programmed movements?
Remember this: In general, substitutions and scaling preserve the intended stimulus of the original workout, and creative coaches and athletes have a wealth of options. Injuries, mobility issues, training history and many other factors will influence your decisions. The CrossFit community has come up with a tremendous number of creative substitutions to accommodate just about any athlete. When in doubt, consult your coach.
What shoes should I wear?
That's up to you. Manufacturers now offer shoes designed specifically for CrossFit, and some athletes will use different shoes for different workouts. For example, weightlifting shoes have elevated, non-compressible heels. However, remember that the shoes don't make you fitter.
What's a "pood"?
A pood is a Russian unit of measurement used for kettlebells. Common conversions: 1 pood = 36 lb.; 1.5 pood = 54 lb.; 2 pood = 72 lb. Approximate dumbbell equivalents are 35, 55 and 70.
What's a Tabata?
For 20 seconds, do as many reps of the assigned exercise as you can, then rest for 10 seconds.
Repeat this pattern seven more times for a total of 8 intervals, or 4 minutes of total exercise.
The score is the least number of reps scored in any of the intervals.
How do I do a burpee?
From standing, lower the chest and thighs to the floor, then come back to standing before finishing with a jump and clap overhead.
What are the differences among the clean (and snatch) variations?
Squat clean, aka full clean, aka clean: Start with the bar on the floor and receive it in a full squat.
Hang clean: Start with the bar in a "hang position" (held off the floor) and receive it in a full squat. The exact hang position might vary according to the specific instructions for the workout or movement. For example, some workouts will require a hang clean from a position just below the knees, while others will require a hang clean from a position anywhere above the knees, and so on.
Power clean: Start with the bar on the floor and receive it in a position that places the thighs higher than parallel to the floor; i.e., not a full squat.
Hang power clean: Start from a hang position (described above) and receive the bar in a position that places the thighs higher than parallel to the floor; i.e., not a full squat.