Do I need to be a serious athlete to do CrossFit?
One of the best things about Cooee CrossFit is that every program can be scaled to each individual’s fitness level, so whether you’re a serious athlete or working out for the first time, Cooee CrossFit is definitely for you.
I am visiting from out of town, can I drop in?
We love to have CrossFitters from out of town join us for a workout. You must have completed CrossFit Fundamentals (or equivalent) at your local box or the CrossFit Level 1 Certification. Please review our program schedule and contact us to arrange your visit.
How intense are the classes?
By definition, CrossFit is constantly varied, functional exercises, done at high intensity. However, all of our programs can be scaled to your fitness level and ultimately it’s you against the workout and you get to decide exactly how intense your workout will be.
What results can I expect?
You can expect to get in the best shape of your life with Cooee CrossFit! Melt away 2-5 unwanted kilograms, get out of the gym for a not-so-traditional workout, and cut your personal training fees by ¾. You can also expect to get better core strength and a tighter butt, as well as functional strength and agility that applies to sports and everyday life.
What is your weather policy?
Cooee CrossFit is indoors, so the weather doesn’t affect working out. We also have the luxury of air conditioning, so even Perth’s heat-wave days aren’t an excuse for not working out!
Who are the class instructors?
Cooee CrossFit’s coaches are all CrossFit certified and are experienced in training groups. They are highly motivated and experienced individuals who will coach you to your fitness and wellness goals.
What is a WOD?
WOD = Workout Of the Day. The WOD changes every day and you’ll find that you may never repeat the exact same workout in a year!
What are all those CrossFit acronyms and abbreviations?
AMRAP: As Many Reps (sometimes Rounds) as Possible
BS: Back Squat
BW (or BWT): Body Weight
CFWU: CrossFit Warm-up
CLN: Clean
C&J: Clean and Jerk
C2: Concept II rowing machine
DL: Deadlift
FS: Front Squat
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.
KB: Kettlebell
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
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 prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1 RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
SDHP: Sumo Deadlift High Pull
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.
SN: Snatch
SQ: Squat
The Box: Nickname for our CrossFit-specific facility at Revolution Sports in Shenton Park. It’s not a gym… you won’t find any machinery here!
TGU: Turkish Get-Up
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
What’s a Tabata?
For 20 seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
