Wailea-Makena Physical Fitness, Crossfit and Personal Training

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BOX RULES & GLOSSARY

WE JUST WANT TO MAKE SURE EVERYONE HAS A GREAT EXPERIENCE AT CF MAUI/KIHEI.

  • Check your ego at the door. Somewhere an athlete possibly a high school kid is warming up with your PR.

  • Be On Time. (3 Burpees for every minute late). Give yourself enough time to check in, hit the bathroom, change and warm-up before class starts. Most likely that means showing up at least 10 minutes prior to class.
  • Engage your brain when you walk in the door. Be aware and respectful of your surroundings. If there is teaching going on stay quiet so people can hear and learn. If there is a WOD going on, stay out of the way and off the equipment until your class begins.
  • Check in before every WOD. (25 Burpees for NOT Checking IN) It allows us to monitor class sizes and memberships virtually and lets us know if we have to add more classes. Then grab your WOD Book or device and check your previous data for the WOD or movements. Write your name on the whiteboard and hit the posted warm up. If any unfamiliar movements appear on the warm up get a coach’s attention.
  • We love "Kids" but they must behave (ie: stay off the Work-Out Floor, Equipment and NO hanging out in the Bathrooms). If the staff has to remind them and they become a distraction. Their parents will get reminded with 50 Burpees. Safety is the upmost concern.
  • Inform the Coach of injuries. Waiting until after isn’t impressive or honorable. It’s not safe!
  • The WOD… Is what it is (unless you are injured or new).
  • Please Respect the coach and listen while the coach is going over Points Of Performance. Even CrossFit Games participants can use instruction on points of performance. Virtuosity is the goal. Do not talk when the coach is talking. Move with the group when the coach instructs.
  • Please Respect our equipment. Drop as a last resort. Dropping weight should be a necessity, not a convenience. Bumpers are designed for emergency dropping, not dropping every rep of Fran. ALWAYS keep your weight under control. NEVER drop an empty Bar. NEVER drop a Kettlebell or Dumbbell (50 Burpees on the spot). Do "NOT" Stand on Benches (use Boxes). Do "NOT" drag the Boxes (carry them). Our equipment is expensive, and the more we have to replace it, the more we’re going to have to charge you.
  • Don’t cheat. No one cares what your score was. Everyone cares if you cheated. Be honest with everyone else, and be honest with yourself. You know what full range of motion is, so there’s no excuse for consecutive poor reps. If someone calls you out for doing something wrong, listen to him or her. The person standing around watching you work out has a much better perspective on what you’re doing than you do. If you see someone doing something that you’re pretty sure will hurt them, be assertive and ask them stop. It does not matter who it is. Safety first!
  • Learn how to count. If you lose count start from your last remembered rep. If you can't remember, the next rep is always 1. If you know you have trouble keeping count, ask someone to count for you or there is scratch paper and pens availible.
  • Grunting, screaming, cursing and otherwise making noise are all welcome and encouraged during a workout. There is quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful!.
  • Chalk is a Priviledge, try not to look like a Powdered Donut. Please try to keep the excess chalk in the bucket and there is NO NEED to chalk the Bars.
  • Time Cap on the WOD. Time caps will keep you from over-training. A high % of WODs will have time limits. There’s a science behind the programming, so don’t try to mess with it. If your strength has a 20-minute cap or the grind has a 40-minute cap, get focused and hit it!
  • CLEAN UP! Put Your Toys Away. Return all the equipment you used back where it belongs. (50 Burpees or the Weight of what you left out, which ever is greater) Stack the boxes neatly, put the bars in the racks, stack the plates in order, hang up your jump ropes. Keep the chalk in the bucket. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints and whatever else you’ve left behind with wipes. Pick up your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles and sweaty clothes.
  • I CAN! If you think you can or can’t, you’re right. Stop saying “I can’t”. Where else is this playing out? When you want something you’ve never had, you have to do something you’ve never done. Push your limits.
  • Positive attitude and talk. Attitude and effort earn respect. Work hard. Don’t drag people down with negativity. Be optimistic, have fun and push yourself and those around you to do better. When you are done with your WOD cheer others on or use your intuition if they need to be in their own zone.
  • Showing up is the hardest part. For newbies, make sure you’re staying consistent. For veterans, don’t start thinking that it’s okay to just do your own thing whenever you want to. There’s a myriad of reasons we have class. For starters, you’re less likely to bias yourself towards the things you’re good at; you’ll get some competition; and no matter how experienced you are, you still need coaching and you can still stand to work on the basics. If you have extra things you’re working on, there are special times right before or after class to work on them. The box is open on occasional OPEN BOX so sign up for news feed on our site.
  • Welcome those who are new! Extend your hand in friendship and help instruct those who need help. We want you to make friends and support each other!
  • Visitors are Family. We love visitors and welcome them. Treat them with the same hospitality you would expect if visiting their box.
  • Tell us. If you notice that equipment is broken, lights are out, there’s no toilet paper, the soap needs refilling, please bring it to our attention so we can do something about it.
  • ONLY THE COACHES WRITE ON THE LEADER BOARD. If you want to get on the leader board, you MUST have someone count for you. If no one saw it, it didn’t happen.
  • ONLY THE COACHES and STAFF behind the Front Desk & in the Maintenance Room.
  • NO FOOD in the WORKOUT AREA!!! (25 Burpees on the spot)
  • Read the CrossFit Journal articles and watch the videos. It will take 10-15 min a day. Worth the time and worth the $25 per year. http://journal.crossfit.com

Regarding any burpee incentives…you may cry and whine all you want, as long as we can hear you counting.

Finally…have fun and work hard…that is what we are here to do!

*These rules were taken and slightly modified from CFLA’s & CF Memorial Houston gym rules.

CrossFit Kids/Teens Rules:

  • Listen to your coaches.
  • Try your very best.
  • Do your own CrossFit, not anybody else’s.
  • Keep your hands, feet, and equipment to yourself.
  • Follow the safety rules or sit out until you can.
  • Don’t go on equipment or use equipment without a coach.
  • Tell a coach right away if you get hurt.
  • Play fair.
  • Cheer for others.
  • HAVE FUN!
  • CrossFit Maui/Kihei Policies

CROSSFIT TERMS

  • 1RM - One Rep Max; the most weight that can be lifted for one repetition
  • AMRAP - As Many Rounds (or Reps) As Possible
  • Benchmark WODs - WODs known throughout the CrossFit community that are useful in comparing athletes and measuring progress; created by Greg Glassman and named after female clients of his.
  • BS - Back squat
  • Burpee - commonly considered among CrossFitters to be the worst exercise; individual begins standing, place hands on ground and kick feet back, touch chest to ground, push up and bring feet up, spring to standing position and jump and clap over head.
  • BW (or BWT)- Body weight
  • Concentric Contraction -type of muscle contraction in which the muscles shorten while generating force; occurs when the force generated by the muscle exceeds the load opposing its contraction. The “positive” portion of the lift.
  • CFT - CrossFit Total - consisting of max squat, press, and deadlift.
  • CFWU - CrossFit Warm-up
  • C&J - Clean and Jerk
  • C2 - Concept II rowing machine
  • Chipper - with many reps of many movements that an athlete chips away at until it is done.
  • CFM - CrossFit Maui CFK= CrossFit Kihei
  • DL - Deadlift
  • DU - Double Unders - Jumping rope with 2 revolutions to one jump
  • FS- Front squat
  • GHD - Glute ham developer. Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHD Situp: Situp done on the GHD.
  • Eccentric Contraction - muscle elongates while under tension due to an opposing force being greater than the force generated by the muscle. The negative, or “lowering” portion of the lift.
  • EMOM - Every Minute on the Minute
  • Extension- state of being fully extended or locked out, marking the completion of a movement; such as standing upright with butt and quads tight at the top of a squat or arms fully extended and head through the window at the top of a press.
  • Fran - most infamous Benchmark WOD; 21-15-9 Thrusters and Pull Ups
  • Globo Gym - slang term for your standard big shiny gym full of machines and treadmills
  • Gymnastics- bodyweight exercises that improve body control and awareness; push ups, pull ups, air squats, handstands, muscle ups, and L-sits etc…
  • Heavy Single- after building up in weight through progressive sets, the heaviest weight you can reasonably do on that day; not necessarily a 1RM all-out effort.
  • Hero WODs- WODs known throughout the CrossFit community that are created to honor fallen service men and women.
  • Hook Grip - grip on barbell when performing the Olympic Lifts; place thumb on bar and wrap fingers around bar and over thumb as much as possible
  • HPC - Hang Power Clean. Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a high squat and catch the bar in the racked position. From there, rise to a standing position.
  • HSPU -Handstand Push Up; gymnastics movement requiring the individual to invert themselves against a wall, lower their head to the floor and press back up to extension.
  • KB - Kettlebell
  • KTE - Knees to elbows. Similar to T2B described below.
  • MetCon - “Metabolic Conditioning”; 1) synonym for WOD; 2) synonym for Cardio;
  • MU - Muscle Up; gymnastics movement requiring the individual to pull themselves up and over a set of rings or pull up bar
  • Mobility - synonym for flexibility; ability to move through full range of motion at a joint; accomplished through myofascial release and stretching techniques.
  • MWOD - Mobility workout of the day
  • OHS - Overhead squat. Full-depth squat performed while arms are locked out in awide grip press position above (and usually behind) the head.
  • Oly - see “Olympic Lifts”
  • Olympic Lifts- lifts executed in the sport of Olympic Weightlifting; Snatch, Clean and Jerk, and their variations.
  • Paleo - “Caveman Diet” calling for the removal of Grains, Dairy, Legumes, and Processed Foods from the modern diet for optimal health and performance
  • PC - Power clean-Start the clean from the floor and receive in a tall squat position
  • Power Lifts - lifts executed in the sport of Power Lifitng; Deadlift, Squat, Bench Press, and their variations
  • Pood - Russian unit of mass equal to approximately 35lb/16kg; referring to kettle bells, 1.5 pood equals 53lb and 2 pood equals 70 lbs
  • PP - Push press
  • PR - Personal Record; the best score an individual has accomplished on a specific task
  • PSN - Power snatch
  • PU - Pull-ups, possibly push ups depending on the context
  • Rep - Repetition. One performance of an exercise.
  • RFT - Rounds For Time
  • RX - prescribed WOD, weights, and/or movements as written on board without any modifications
  • SDHP - Sumo deadlift high pull (see exercise section)
  • 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
  • Swole - big and strong; synonym for “Jacked”, “Hulk”, or “Ripped”
  • Tempo numbers - numbers that dictate the pace of the movement; example: squat 31X1, 3 seconds to lower bar to bottom position of squat, 1 second pause at bottom, explode up out of bottom, 1 second pause before beginning next rep
  • TGU - Turkish get-up (See exercise section)
  • T2B - Toes to bar. Hang from bar. Bending only at waist raise your toes to touchthe bar, slowly lower them and repeat.
  • Warmup Set (WU) - A set that’s designed to get your muscles, connective tissues(ligaments and tendons), and CNS(Central Nervous System) primed for the working sets
  • Working Set - The sets that AREN’T your warmup. The sets that should be tough, triggering a hormonal response that tells your body to get stronger.
  • WOD - Workout of the Day
  • WB - Wall Ball Shots. Shoot a medicine ball to a 10’ wall target
  • 21-15-9 - A specific rep scheme for a give WOD.
  • Ex: 21-15-9 Thrusters and pull ups.
  • Round 1 do 21 Thrusters and 21 Pullups, round 2 do 15 thrusters and 15 pull ups, round 3 do 9 thrusters and 9 pull ups. DONE!