Sample WBD Glossary

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  • POSTURE/POSITIONING

    • "HAND ON FOREHEAD TO FIND CROWN"

    • “TAKE THE PARKING BRAKE OFF YOUR LAMBORGHINI”

    • “PROUD CHEST”

    • “WIPE FEET ON A DOORMAT”

    • “COLUMN OF SUPPORT”

    • “NEWSPAPER BETWEEN YOUR ARMS”

    • “SPACE IS WEAKNESS”

    • “STACKED BUILDING BLOCKS”

    • “STRING LIFTING YOUR HEAD…”

    • “LIKE A WHIP”

    • “KEEP THE BUBBLE IN THE MIDDLE”

    • “MOMENT ARM”

    • “TORSO IS A PYRAMID”

    • “CRUSH THE CAN”

    • “HOLDING A BOWL OF SOUP”

  • GRIP

    • "USE YOUR THUMB BECAUSE... YOU'RE A HUMAN"

  • PACING

    • "ENERGY SYSTEM CONTROL"

    • “SLOW IS SMOOTH…”

    • “SLOW DOWN”
    • “MOVE WITH A PURPOSE”

    • “FIND YOUR GEAR”

    • REMEMBER TO BREATHE

  • SQUAT

    • “SHOW ME YOUR SHIRT”

    • “BLOT OUT THE SUN”

    • “DON’T LET THE BRIDGE COLLAPSE”

    • “WIGGLE YOUR TOES”

    • “SPREAD THE FLOOR”

    • “MARBLE ON KNEE”

    • “GROCERY BAG / CAR DOOR”

    • “BREAK THE RUBBER BAND”

  • HIP HINGE

    • “HEADLIGHTS ON YOUR HIPS”

    • “HUNGRY BUTT”

    • “CRACK THE NUT”

    • “DRINKING BIRD”

    • “MOON THE CROWD”

    • “BOW LIKE A SAMURAI”

  • POWERLIFTING

    • DEADLIFT

      • “PUSH THE EARTH AWAY”

      • “CLICK THEN PULL”

      • “ROPE PULLING HIPS”

      • “STRIPPER BOOTY”

      • “HAMBURGER”

      • “PUSH THE EARTH AWAY”

      • “SQUEEZE ORANGES”

    • BENCH

      • "STARE AT THE CEILING LIKE IT OWES YOU A LOT OF MONEY"

  • OLYMPIC WEIGHTLIFTING

    • SNATCH

      • “STAY IN THE GUTTER”

      • “MARCH THE KNEES”

    • CLEAN

      • “THUMBS TOUCH THIGHS”

    • JERK

      • "LOOSE HANDS"

      • “FRONT RACK IS A LAUNCH PAD”

      • “PEZ DISPENSER”

      • “LINE THROUGH BAR-HIP-ANKLE”

      • “RAILROAD TRACKS NOT TIGHTROPE”

      • “DOWN LIKE A ROCK, UP LIKE A ROCKET”
      • “SPLIT JERK FOOT POSITION SETUP”

      • “ELEVATOR SHAFT”

    • SET UP

      • “CHEAT CODE”

      • “EYES ON THE HORIZON”

      • “SHOULDERS ARE A CRANE”

      • “HOOK GRIP”

      • “BAR OVER LAST SHOELACE”

    • TIMING

      • "ARE YOU A PATIENT LIFTER?"

      • “PLANE ON THE RUNWAY”

      • “PATIENCE”

    • BAR PATH

      • "TAKE THE ELEVATOR, NOT THE STAIRS"

      • “KNUCKLES DOWN”

      • “AREA OF THE BASE”

      • “RUBBER BALL BOUNCE”

      • “STAY IN THE GUTTER”

    • BAR SPEED

      • "MORE POP AT THE TOP"

      • “BAR SPEED = DRIVING A CAR”

      • "IGNITE YOUR LIFT"

    • TRANSITION THROUGH PULLS

      • "MEET THE BAR"

      • “VERTICAL JUMP VS. BACKFLIP”

      • “WHEN THE ARMS BEND…”

      • “BRUSH UP YOUR SHIRT”

      • “THE SCOOP”

      • “HALF A HEART”

      • “GET TALL BEFORE YOU GET SMALL”

      • "JUMP UP - SHRUG DOWN"

    • LANDING

      • “PUNCH”

      • “FOOT IS A BUMPER PLATE”

      • “20 DEGREES - FOOT POSITION”

      • “WOOF NOT MEOW”

      • “CREDIT CARD VERTICAL”

    • FRONT RACK

      • “FRONT RACK IS A LAUNCH PAD”

      • “FRONT RACK CLOCK FACE”

    • GENERAL POSITIONING

      • “PERFECTLY BALANCED”

      • “THE FOOT TELLS THE STORY”

      • “MAKE YOUR MIDLINE WORK”

      • “WHOLE FOOT, WHOLE TIME”

      • “COPY MACHINE”

  • GENERAL - WEIGHTLIFTING

    • FRONT SQUAT

      • “FRONT RACK CLOCK FACE”

      • “ELBOWS ARE LASERS”

    • OVERHEAD SQUAT

      • “SHOW ME THE ARMPITS”

      • “TRAPS ARE YOUR CRAZY EX”

      • "MAKE THE ELBOW DISAPPEAR"

    • PRESS, PUSH PRESS, PUSH JERK

      • "DOWN LIKE A ROCK. UP LIKE A ROCKET"

      • “HEAD THROUGH THE WINDOW”

      • “FAT FACE & LIGHT SWITCH NOSE”

      • “FRONT RACK CLOCK FACE”

      • “STINKY DIAPER”

      • “BOARD BETWEEN FEET”

      • “TRAILING FOOT POSITION”

    • WALL BALLS

      • “ARMS DISTANCE AWAY”

      • "REST YOUR CATCH"

  • GENERAL

  • HOLLOW / ARCH POSITIONING

    • “PUNCH IN THE CHEST”

  • KIPPING

    • “TOES ARE A PAINT BRUSH”

  • SIT-UPS

    • “OVERHEAD PASS”

  • BURPEES

    • “DON’T SQUAT THE BURPEE”

  • MUSCLE UPS

    • "RIB DOWN. PRESS DOWN"

    • “BAD CHEERLEADER JUMP”

    • “KARATE CHOP AND FLEX”

    • “LOOK AT YOUR FEET”

    • “IT’S A MUSCLE UP NOT MUSCLE FORWARD”

    • “DON’T SKIP STAIR STEPS”

    • “NO ANGLES”

    • “FEET IN A BUCKET”

  • PUSH-UPS

    • “SCREW HANDS/FEET INTO THE FLOOR”

    • “TUCK THE BUTT”

    • “BRUSH THE RIB CAGE”

  • TOES TO BAR

    • “STAY IN THE PHONE BOOTH”

    • “TAP-SHOOT-RELOAD”
    • “SHUT THE WINDOW”

  • HANDSTAND PUSH-UPS

    • “THE TRIPOD”

  • HANDSTAND WALKING

    • “GAS PEDAL (HS WALKING ON A RAMP)”

  • LUNGES

    • “KISS NOT HEADBUTT”

  • WEIGHT VEST

    • “TIGHT BUT BREATHABLE”

  • ROPE CLIMB

    • “J-HOOK FOR ROPE CLIMBING”

  • SWINGS

    • "SILVERBACK STANCE"

    • “THUMB TO BUM”

    • “HIKE, HINGE, ROOT, FLOAT”

    • “HIKE!”

    • “RODEO ARM”

    • “WET TOWEL SNAP”

  • TURKISH GET-UP

    • “MAKE A MOUNTAIN”

    • “USE YOUR THUMB AS A SITE”

  • CLEANS & SNATCHES

    • “EGG IN THE NEST”

    • “START THE LAWNMOWER”

    • “BOTTOM NEVER POINTS UP”

    • “WALL IN FRONT OF YOU”

  • AIR BIKE

  • JUMPING ROPE

    • “PENGUIN TAPS”

    • “FEET TOGETHER AND STAB THE GROUND”

    • “LEAVE A HAPPY JUMP ROPE”

  • ROWING

    • “THE FORCE CURVE”

    • “KEEP IT BETWEEN THE BOLTS”

    • “STAIR STEPS”

    • “1:2”

  • RUNNING

    • “FIGURE 4”

    • “BODY IS A WHEEL”

  • BASEBALL

    • “MAKE A T - HAND TO POCKET”

  • BASKETBALL

    • “HAND IN THE COOKIE JAR”

  • BODYWEIGHT

    • FRONT AND BACK SCALE

    • BURPEE

    • HOLLOW PROGRESSION

    • HOLLOW AND ARCH POSITIONING

    • STRICT MUSCLE UP

    • BOX JUMP

    • PISTOL

    • PUSH-UP

    • STRICT PULL UP

    • KIPPING PULL UP
    • BUTTERFLY PULL UP
    • V-UP

    • L-SIT PROGRESSION

    • HANDSTAND PUSH-UP

    • HANDSTAND WALK

    • GHD HIP EXTENSION VS. BACK EXTENSION

    • RING DIP

    • SQUAT THERAPY - PLATE ASSISTED

    • SQUAT THERAPY - POSITION BASED

    • SQUAT THERAPY - DOORWAY / RIG UPRIGHT ASSISTED

  • BARBELL
    • OLYMPIC LIFTING

      • CLEAN

      • HANG POWER CLEAN

      • JERK

      • SPLIT JERK

      • SNATCH

      • SNATCH BALANCE & DROP SNATCH

      • BURGENER WARM-UP

      • BURGENER WARM-UP 2

      • BEAR COMPLEX

    • POWERLIFTING

      • “THE DEADLIFT IN 5 STEPS”
    • OTHER

      • VIRTUAL SHOVELING
  • KETTLEBELL

    • “THE KB SWING IN FOUR CUES”

  • MONOSTRUCTURAL
    • ROWING

    • SKI ERG

  • STRONGMAN
    • STONE LIFTING: GROUND TO SHOULDER (2 STAGE)

  • MED BALL CLEAN

  • MOVEMENT SEQUENCE

  • SUMO DEADLIFT HIGH PULL

  • DEADLIFT

  • PUSH JERK

  • SHOULDER & PUSH PRESS

  • OVERHEAD SQUAT

  • AIR & FRONT SQUAT

  • “STICKING THE LANDING → RECEIVING A SNATCH OR CLEAN”

  • “KNEES TO ELBOW → ROPE CLIMBS”

  • “GOOD MORNINGS → KB SWINGS”

  • “OH BARBELL POS. → HANDSTAND POSITION”

  • “SQUATTING → USING THE TOILET”

  • “BALL SLAMS → SKI ERG”

  • “DEADLIFT → ROWING”

  • “THE POWER RECEIVING POSITION”

  • "VIOLENT HIP EXTENSION"

  • "THE UNIVERSAL ATHLETIC POSITION"

  • "COACH THE POSITIVE"

  • "IDENTIFYING A MOVEMENT ISSUE"

  • "MINIMIZE YOUR TALKING WHILE YOU'RE DEMO-ING"

  • “COACHES VIEW”

  • “THE WORLD’S SLOWEST REP”

  • “SAME MESSAGE, LESS WORDS”

  • “THE TRIAGE CONCEPT”

  • “BANDED DEADLIFT VARIATION”

  • “CUES LIKE A GPS”

  • “THINGS ANYBODY CAN SAY”

  • “NAME THREE TIMES”

  • “BARBELL TAI CHI”

  • “AVOID THE FIZZLE”

    • PROGRAMMING

      • "DRILL VIRTUOSITY"

      • "ADAPTING ≠ SCALING"

      • "THE STRENGTH PYRAMID"

      • “RELATIVE INTENSITY”

      • “WHAT IS INTENSITY”

      • "THE SOLUTION"

      • "THE 'REVISED' SOLUTION"

      • “WHEN WEAKNESSES IMPROVE…”

      • “FITNESS = WORK CAPACITY…”

      • “GREASE THE GROOVE”

      • “VARIANCE DOES NOT EQUAL RANDOMNESS”

      • “WORLD CLASS FITNESS IN 100 WORDS”

      • “CROSSFIT'S 1ST FITNESS MODEL: THE 1O GENERAL PHYSICAL SKILLS”

      • "CROSSFIT'S 2ND FITNESS MODEL: THE HOPPER"

      • “THE EFFECT OF TIMING TRAINING”

      • “METABOLIC PATHWAYS”

      • “WHEN WEAKNESSES IMPROVE...”

      • “INTENSITY THRESHOLD”
      • “TABATA PROTOCOL”

    • WEIGHTLIFTING

      • “1RM PERCENTAGES”

      • “WHY IS GRIP IMPORTANT”

      • “THE PATH OF THE PULL”

      • “MUTED HIP”

      • “3 COMPONENTS OF OLYMPIC LIFTS”

      • “VELOCITY OF THE PULL”

      • “THE SCOOP AND THE 2ND PULL”

      • “DEADLIFT SET UP”

      • “IMPORTANCE OF HOOK GRIP”

      • "SQUAT VARIATIONS & BODY POSITIONS"

      • JUDGING THE PRESS

    • GENERAL

      • “THE POSTERIOR CHAIN”

      • MEAL TIME = NUMBER OF VERTEBRAE

      • “POINT A TO POINT B”

      • “5 TIPS FOR FOLLOWING CUES”

      • “TECHNIQUE MOVES THE NEEDLE”

      • “CARDINAL FRONTAL PLANE”

      • “SAME CUE OVER AND OVER AGAIN”

      • “THE ORIGINAL CROSSFIT WARM-UP”

      • “WHAT IS STRENGTH?”

      • "5 REASONS TO WRAP YOUR THUMB AROUND THE BAR"

      • “5 REASONS WHY COACHES SHOULD LEAD WARM-UPS”

      • THE THEORETICAL HIERARCHY OF THE DEVELOPMENT OF THE ATHLETE”

      • THE “REVISED” THEORETICAL HIERARCHY OF THE DEVELOPMENT OF THE ATHLETE”

      • “GREATEST LEGAL PERFORMANCE ENHANCING DRUG”

      • “GREATEST ADAPTATION”
      • “YOU > I”

      • “IMPORTANCE OF TECHNIQUE”

      • “HIP HINGE VS. SQUAT”

  • "INSIST ON BASICS"

  • "11 WAYS TO LEAD FROM THE FRONT"

  • "THE HIERARCHY OF DEVELOPING VIRTUOSITY"

  • "IF YOU CHEAT, YOUR COACH NOTICED."

  • “CLASSICAL CONDITIONING”

  • “DO LESS BETTER”

  • “EXPLAIN IT TO A 6-YEAR OLD”

  • “NUMBER ONE CONCERN IS CONFIDENCE”

  • “BAD WITH NAMES”

  • “WHY NAME WORKOUTS”

  • “WHEEL OF CROSSFIT”

  • “BERGERON’S HIERARCHY OF ATHLETE DEVELOPMENT”

  • “LESS IS MORE”

  • “COACH IN THE NBA”

  • “COACHING IS…”

  • “RESPECT THE TIMELINE”

  • “ONE AT A TIME”

  • “GO BEYOND MOVEMENTS…”

  • “GOOD FORM VS. QUICKLY”

  • “THE HIERARCHY OF GOAL SETTING”

  • “IS IT A CULT?”

  • "YOUR BUDDY"
  • “PRACTICE WHAT YOU PREACH”

  • “CLEAN BATHROOMS”

  • “DON’T BE DUMBO”

  • “MOBILITY LEADS TO…”

  • “BE COMFORTABLE WITH BEING UNCOMFORTABLE”

  • “BETTER TO PRACTICE GOOD HABIT POORLY…”

  • “YOU’RE BUILT FOR THIS”

  • “WHEN ANIMALS SURRENDER”

  • “THE NOVICE EFFECT”

  • “BREAK BEFORE YOU ARE BROKEN”

  • “YOU BULLY THE BAR…”

  • “WHEN TRAINING GETS TOUGH…”

  • “EVERY DAY YOU DON’T SQUAT”

  • “RELAX. HAVE FUN. WORK OUT.”

  • “CHINK IN YOUR ARMOR”

  • “FIND YOUR WEAKNESSES”

  • “DON’T DROP A BARBELL”

  • “SET AN INTENT AND PURPOSE”

  • “$100 SHOES AND 10 CENT SQUAT”

  • “MOVEMENT IS THE BEST MEDICINE”

  • “5 MENTAL MUSCLES”

  • “LEAVE YOUR EGO AT THE DOOR”
  • “BEING COMFORTABLE WITH BEING UNCOMFORTABLE”

  • “EARNED CONFIDENCE”

  • “VOICE INSIDE YOUR HEAD”

  • “TRAINING = BIG PILE OF DIRT”
  • “DEADLIFT”

  • “TODAY IS A GREAT DAY TO…”

  • “SPECIALIZATION IS FOR INSECTS”

  • “BREAK THE BAND”

  • “FIVE MORE SECONDS”

  • “SHARPEN YOUR AXE”

  • “BE THE VACCINE”

  • “BE HERE NOW”

  • “FOCUSED ENERGY”

  • “FURTHER VS. BETTER”

  • “KEEP YOUR BUCKET FULL”

  • “BOSS VS LEADER”

  • “STRESS GROWTH CONTINUUM”

  • “SOCIAL CAPITAL…”

  • “JUGGLING LIFE”

  • “THE DUNNING-KRUGER EFFECT”

  • “EGO IS INSECURITY”
  • “WHITE BELT MENTALITY”

  • “DECISIVE MOMENTS”

  • “NEVER HALF-ASS TWO THINGS”

  • “MAGIC AT THE WATER COOLER”

  • “TWO EARS AND ONE MOUTH”

  • “RISING TIDE LIFTS ALL BOATS”

  • “RESPONSIBILITY”

  • “BE THANKFUL. ALWAYS”

    • BEN BERGERON

      • "11 WAYS TO LEAD FROM THE FRONT"

      • "BALANCING LIFE IS LIKE JUGGLING"

      • "COACH THE POSITIVE"

      • "GIVE CUES LIKE A GPS"

      • "GO BEYOND THE MOVEMENTS..."

      • “NAME THREE TIMES”

      • “COACH IN THE NBA”

      • “BE THE VACCINE”

      • "VOICE INSIDE YOUR HEAD"

    • CHUCK BENNINGTON

      • "DO LESS, BETTER"

      • "DO LESS, BETTER" (1)

      • “STAY IN THE PHONE BOOTH”

      • "IDENTIFYING A MOVEMENT ISSUE"

      • "POINT THE FEET, WIN THE MEET"

      • “MAKE GECKO HANDS”

      • “TOES ARE A PAINT BRUSH”

    • MIKE BURGENER

      • 5 POINTS OF PERFORMANCE / THE SPLIT JERK RECEIVING POSITION

      • THREE COMPONENTS OF OLYMPIC LIFTS

      • "GET TALL BEFORE YOU GET SMALL"

      • "THE BURGENER WARM-UP"

      • "WHEN THE ARMS BEND, THE POWER ENDS"

      • "HOW IMPORTANT IS THE HOOK GRIP?"

      • "SPLIT JERK FOOT POSITIONING"

      • "THE AREA OF THE BASE"

    • SAGE BURGENER

      • "HALF A HEART"

      • "JUMP UP - SHRUG DOWN"

      • "MAKE YOUR MID-LINE WORK"

    • CHUCK CARSWELL

      • "MINIMIZE YOUR TALKING WHILE YOU'RE DEMO-ING"

      • "PRACTICE WHAT YOU PREACH"

      • "SAME MESSAGE, LESS WORDS"

      • "THE FASTEST DELIVERY FOR ANY GIVEN OUTPUT..."

    • GREG EVERETT

      • "EVERY DAY YOU DON'T SQUAT..."

      • "RUBBER BALL BOUNCE"

      • "MEET THE BAR"

    • WIL FLEMING

      • "DOWN LIKE A ROCK, UP LIKE A ROCKET"

      • "EYES ON THE HORIZON"

      • "WHOLE FOOT - WHOLE TIME"

      • "THE FOOT TELLS THE STORY"

    • PAMELA GAGNON

      • "RIB DOWN. PRESS DOWN"

      • "GYMNASTICS IS SHAPES"

      • "LESS IS MORE"

    • GREG GLASSMAN

      • "CLEAN BATHROOMS"

      • "THE MAGIC IS IN THE MOVEMENT"

      • "CROSSFIT'S 1ST FITNESS MODEL: THE 10 GENERAL PHYSICAL SKILLS"

      • "CROSSFIT'S 2ND FITNESS MODEL: THE HOPPER"

      • "WORLD CLASS FITNESS IN 100 WORDS"

      • “GREATEST ADAPTATION IN CROSSFIT...”
      • "IMPORTANCE OF DEADLIFT"
      • "IMPORTANCE OF DEADLIFT" (1)
      • "INSIST ON BASICS"
      • "VARIANCE DOES NOT EQUAL RANDOMNESS"
    • JAMES HOBART

      • "BETTER TO PRACTICE A GOOD HABIT POORLY"

    • JASON KHALIPA

      • "BREAK THE BAND"

      • "EARNED CONFIDENCE"

      • "WHITE BELT MENTALITY"

    • BRIAN MACKENZIE

      • "ENERGY SYSTEM CONTROL"

      • "BODY IS A WHEEL"

    • MARK RIPPETOE

      • "STARE AT THE CEILING LIKE IT OWES YOU A LOT OF MONEY"

      • "THE DEADLIFT IN FIVE STEPS"

      • JUDGING THE PRESS

    • DONNY SHANKLE

      • "STARTING WITH THE APPROACH"

      • "THREAD THE NEEDLE AND KNOCK OUT THE RHINO"

    • PAT SHERWOOD

      • "WHAT IS INTENSITY?"

      • "THE TRIAGE CONCEPT"

      • THE GOAL IS TO GET FIT...

      • “BREAK BEFORE YOU ARE BROKEN”

    • LOUIE SIMMONS

      • "SHOW ME HOW FAT YOU ARE"

      • "$100 SHOES AND A 10 CENT SQUAT"
    • CHRIS SPEALLER

      • "FIND YOUR WEAKNESSES"
      • "LOOSE HANDS"

    • BILL STARR

      • "MORE POP AT THE TOP"

      • "THE STRENGTH PYRAMID"

    • KELLY STARRETT

      • "USE YOUR THUMBS BECAUSE YOU'RE A HUMAN"

      • "REMEMBER TO BREATHE"

    • OLEKSIY TOROKHTIY

      • "BOARD BETWEEN YOUR FEET"

      • "THE BAR FEELS YOUR CONFIDENCE"

      • "SHOW YOUR CONFIDENCE TO THE BAR"

      • “FOOT IS A BUMPER PLATE”

      • “FRONT RACK CLOCK FACE”

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