River North CrossFit

Gym

River North, Chicago

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Crossfit Terms‎

Amrap

As many repetitions (or rounds) as possible – typically in a specified timeframe

Box: A Crossfit Gym

Bw: body weight

Chipper

A workout w/ many reps & many movements (you chip away at it)

Ctb or C2B: Chest to Bar (as in Pull Ups)

Du's

Double unders – two turns of the jump rope per jump

Hspu – Hand Stand Push-Up

K2E

Knees to elbows (similar to t2b)

Metcon

Metabolic conditioning

Ohs

Overhead squat (olympic weightlifting exercise)

Personal record

Rft

Rounds‎ for time – a set number of rounds in any given wod which is scored on time taken to complete

Sdhp

Sumo dead lift high pull (olympic weightlifting exercise)

Tabata

A protocol of 20 seconds of exercise followed by 10 seconds of rest

T2B

Toes to bar

Wod

Workout of the day

As Rx’D:

As prescribed – the suggested parameters for a given exercise

Cft

Crossfit total – the combined weight of your max squat, press, & deadlift

C&J

Clean & jerk (olympic weightlifting exercise)

Dead lift (olympic weightlifting exercise)

Emom

Every minute on the minute

Kettle bell

Kick Up

Set up for the hspu

Muscle up – a combination of a pull-up & a ring dip

Push jerk (olympic weightlifting exercise)

Rep

A repetition or one instance of a given exercise

Scaled

To‎ modify the exercise to your individual ability

Set

A group of repetitions

Tgu

Turkish get up

Unbroken

Perform all in a row or start over at the beginning

Paleo Challenge‎

Meats

Veggies

We Were Not Meant to Eat Genetically Engineered Processed Foods That Take Up 85% of the Grocery Stores Today.

Legumes

Anything artificial or processed

Chicken

Ground beef/turkey

Frozen Strawberries

Oranges

Tomatoes

Coconut Milk (Canned)

Coconut Flour

Nuts

Walnuts/almonds

Frozen Asparagus

Sea Salt Almond Butter

An array of mrs. dash, sea salt, & i always keep my spice rack full but the ones i used most are: garlic/onion powder

Cinnamon

Basil

1Maple Syrup

Flax Meal

Unsweetened Cocoa Powder

Spaghetti Squash

Tomato paste: no other ingredients added

Canned Pumpkin

Creamed Honey

Dried Seaweed

Celery ( i love almond butter & celery)

Fruits

Nuts/Seeds

Avoid: Dairy

Grains: rice, pasta, breads, oats

Here Is a List of Foods That You Can Eat!

Grocery list (these are always in stock at my house. These are my basics)

Ahi Tuna/Salmon/Tilapia

Frozen blueberries (no sugar added on anything frozen)

Apples

Onions

Eggs

Almond Flour

Olive/Coconut Oil

Frozen Peppers/Onions

Frozen Broccoli

Chili Powder

Italian Seasoning

Oregano

Organic Honey

Unsweetened Coconut Flakes

Sumatra Coffee Garlic

Other things i like to buy but don’t always have them in stock at my house:

Zucchini

Coconut Crystals

Bananas

Sweet potato (maybe 1 -2x a month)

Lara Bars (Coconut Cream Pie Is My Favorite)

Coconut bliss coconut ice cream

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