Training

Learning is a big part of the CrossFit.  This portion of the IMCF site is intended to provide some quality resources outside the Bubble that can arm you with knowledge, help you progress, and arrive a little more prepared every morning.  If there's an area missing that you'd like to see added, post to WOD comments and we'll get to work.  Bear with us, work in progress.
More Help below...

Do It Yourself (DIY)

"What's a (insert movement here) and how do I do it?"
Consult one of these movement demo libraries to get you started and follow up by asking a trainer.


  • "I can't do (insert movement here)...how do I get there?"
  • The following sites go beyond pure demos and talk in depth about progressions, skill development,  and technique refinement.

    "What's it mean when it says...?"  Check out this CrossFit Glossary.

    Continuing Education

    There is NO substitute for learning under the watchful eye of an experienced coach.  Still, there is a ton of good information available online and you are shortchanging your development if you are not actively seeking it out.

    Bookmark these pages, or subscribe to their RSS feeds (huh?) and get in the habit of scanning for hints/tips/topics/discussions of interest.  A few minutes a day goes a long way toward expanding your knowledge base.

    A word on YouTube.  Whatever you are looking for, you can find an example of it on YouTube.  Problem is...it might be a great example, or an absolutely horrible example.  Consider your sources, and even that might not keep you safe.  There are even some CrossFit HQ videos floating out there that show abysmal form.  Don't let that stop you -- you will quickly learn what right looks like and where you can find trusted info.  Here are a few of our favorite sites.

    CrossFit & GPP

    • CrossFit Main Site - the gold standard for GPP programming; many useful articles and links.
    • CrossFit Journal -- it's free!  Sign up for access to reams of videos and articles.
    • CrossFit HQ -- video channel with training videos, WOD demos, opinion pieces, and other fun stuff.
    General Fitness
    • BreakingMuscle -- a little of everything from all training worlds.  A constant stream of material, from theory and opinion to comprehensive training programs.
    • Tabata Times -- a functional fitness oriented blog/journal.  A lot of fluff pieces, but some solid articles and reviews mixed in as well.
    • Kettlebell Instruction.  Two good resources from Breaking Muscle and World Kettlebell Club.
  • Mobility & Gymnastics
    • Mobility WOD -- an invaluable resource for learning more about movement and mobility.  Once a free site, now much is subscription based.  But there are tons of "community" videos still accessible.
    • Gymnastics WOD -- 
  • Olympic Lifting
    • Catalyst Athletics -- 
    • FuBar
    • Outlaw Barbell
    Strength & Conditioning
    • The Outlaw Way -- excellent site with a focus on training for CF competition.  Programming trends away from GPP and toward high volume strength and weightlifting with short, intense METCONs.
    • EliteFTS -- perhaps the best powerlifting / strongman 
    • Aasgard / Starting strength?
    • http://www.strstd.com/

    Acronyms and Abbreviatons


    AMRAPAs Many Reps (sometimes Rounds) as Possible
    AMSUAbMat situp -- situp with a lumbar support mat
    BPBench press
    BSBack squat
    BW (or BWT)Body weight
    CFTCrossFit Total - consisting of max squat, press, and deadlift
    CFWUCrossFit Warm-up
    CLNClean
    C&JClean and jerk
    C2Concept II rowing machine
    DLDeadlift
    DUDouble under (jump rope)
    FSFront squat
    GHRGlute ham raise --.
    GHDGlute ham developer --
    GHD SitupSitup done on the GHD bench
    GPPGeneral physical preparedness, aka "fitness."
    HBBSHigh bar back squat
    HSPUHand stand push up
    KBKettlebell
    KTEKnees to elbows. Similar to TTBs described below.
    METCONMetabolic Conditioning workout
    MUMuscle up
    OHSOverhead squat
    PCPower clean
    PdPood --- weight measure for kettlebells (1 pd ~ 35 lb)
    PRPersonal record
    PPPush press
    PSNPower snatch
    PUPull-ups, possibly push ups depending on the context
    RepRepetition. One performance of an exercise.
    Rx'd; as Rx'dAs prescribed; as written. WOD done without any adjustments.
    RFTRounds for time
    RMRepetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
    SDHPSumo deadlift high pull
    SetA group of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
    SPPSpecific or specialized physical preparedness.
    SNSnatch
    SQSquat
    SubbedSubstituted.  For example,if you can't do HSPU, you subbed regular pushups.
    TGUTurkish get-up
    TTBToes to bar. Hang from bar. Bending only at waist, raise your toes to touch the bar.
    WODWorkout of the day

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