CrossFit 101

We are the first to admit that if you’ve never done CrossFit, it can be intimidating to somebody who wants to try but is unsure how to start.

Let’s face it: If your only exposure to CrossFit is watching the CrossFit Games on television, then it’s understandable if you are hesitant about signing up.

But it doesn’t have to be intimidating.

CrossFit prides itself on being welcoming to new athletes, and Grand Trunk CrossFit is no different.

That said, we’ve talked to a number of members who say one of the most daunting aspects of CrossFit is the lingo thrown around by our more seasoned members.

It can be hard enough to show up and do a workout by yourself; it’s even trickier when it sounds like we’re speaking in tongues.

With that in mind, let us calm your fears and give you a head start on learning the language of CrossFit.

Here are the most common terms new athletes should know:

WOD – This terms stands for Workout Of The Day. When our athletes show up at the gym, the big screen shows them the workout they will be taking part in. It’s usually divvied up a weightlifting portion and then a second portion that is a bit more intense. These are usually an AMRAP or a Metcon. Not familiar with what those are? Read on.

AMRAP – This stands for As Many Reps As Possible. It’s one variation of the WOD. When an AMRAP is part of the workout, athletes are urged to complete as may reps as possible in a given time. Once the time is up, the number of reps is the athlete’s score that is then inputted into the system.

Metcon – This is short for metabolic conditioning. It’s another form of a WOD that athletes work through on any given day. Just like an AMRAP, there are certain reps and movements included. The difference is that athletes have to complete all of the reps (in rounds) for time before their workout is over.

Rx – Each weightlifting portion of the workout comes with a prescribed weight for men and women. For instance, if kettlebell swings are part of the WOD, the Rx weight for men might be 50 pounds, while Rx for women is 35 pounds. Of course, you can use less weight if you don’t feel comfortable “Rx’ing it”. The prescribed weights are there to push our athletes and act as an attainable goal for those who are not quite at that level.

The Box – The box is our gym. It’s the area where our athletes come together to stretch, workout, be awesomer, and create the best version of them. It is our home away from home.

Now that you are familiar with some of the lingo, we want to encourage you to come in and schedule a free session with a coach.

You will not be disappointed!

Member Spotlight: Allison DeHorn

Each month, we will profile a Grand Trunk CrossFit member who has seen incredible results since joining our “box”.

It is our hope, that by showing you what can be accomplished through regular workouts and a commitment to fitness, you will be encouraged to take the leap and come in for a workout.

This month’s spotlight is on Allison DeHorn, a Grand Trunk member since 2015.

When did you join Grand Trunk, and why?

Allison: My friend, who is also a member, invited me to a Saturday “Bring A Buddy Day.” Then I went again the following Monday (even though I could barely walk) and the rest is history!

What do you enjoy most about GTCF and CrossFit?

Having a community of great people who are all trying to better themselves, and who are supportive and encouraging of one another.

What is your favorite movement?

Split jerk! And even though you didn’t ask, my least favorite is wall balls.

What is a CrossFit goal you have achieved that you are most proud of?

I’m 44 years old and I’m stronger and have more endurance than when I was 20. Also, there are a couple of things I NEVER thought I’d be able to do, but now can. One is rope climbing, since I was a total failure at this as a kid. But, I was probably most excited to get my first pull-up.

What is a current goal you are working on and hope to accomplish?

SO MANY things I want to improve…but right now I’d say stringing pull-ups together.

What advice would you give a new member or someone who is thinking about trying CrossFit?

Don’t make any judgments about it until you’ve gone several times, since there are always going to be movements/lifts/Workouts of the Day (WODs) that you don’t like or aren’t good at. Then, by the time you are ready to make a judgment, you’ll already feel a little bit of muscle forming! J

How has CrossFit impacted your life outside of the gym?

Since I became a mom 15 years ago, I quite my job and basically devoted all my time/energy to my kids. CrossFit is the first thing I’ve done JUST for ME, and it gives me a sense of accomplishment.

What is a fun fact that people might not know about you?

My husband asked me to marry him by hiring a plane carrying a message banner to fly over Michigan Stadium during a football game. (Since 9/11, they no longer allow any planes near the stadium.

If you could create your own WOD, what would it be?


1RM Press Triplet


2 rope climb buy-in

3 rounds of 36 double-unders, 18 pull-ups, 12 box jumps

Fill in the blank: I CrossFIt (because/so I can):

I CrossFit so I can stay active, strong, and hang out with my awesome Grand Trunk CrossFit buddies!

Feeling inspired? Schedule a free consultation today!

Schedule your first class now

29665 WK Smith Dr.
Suite B
New Hudson, MI