Sarah Haselwood, Author at MensFitness https://mensfitness.co.uk/author/sarahhaselwood/ Just another WordPress site Wed, 16 Nov 2022 13:33:04 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.3 https://mensfitness.co.uk/wp-content/uploads/sites/2/2023/02/MF-desktop_favicon_32-1.png?w=32 Sarah Haselwood, Author at MensFitness https://mensfitness.co.uk/author/sarahhaselwood/ 32 32 CrossFit Terms Explained https://mensfitness.co.uk/fitness/crossfit-terms-explained/ Wed, 05 Oct 2022 14:56:12 +0000 https://mensfitness.co.uk/?p=11740 Don't know your WB from your WOD? Here are the most useful CrossFit terms explained

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Are you confused by CrossFit acronyms? Don’t know your WB from your WOD? Here are the most useful CrossFit terms explained…

The CrossFit brand and workout format has grown steadily since its conception in 2001, with more than 10 million regular participants globally. And the annual CrossFit Games allow participants to battle it out to gain the title of the ‘Fittest on Earth’.

But if you’re new to CrossFit, you’ll need to be prepared for the numerous acronyms and abbreviations it uses. The workout board will be packed with them because they encourage you to move faster, as instructors can give the workout details quicker.  

Test your conditioning with this classic CrossFit WOD

What is CrossFit? 

CrossFit describes its concept as ‘constantly varied functional movement at high intensity’ and combines fitness and sociability. If you dislike the isolation of working out alone at the gym but want to improve your strength, conditioning and cardio in the company of like-minded others, then CrossFit might be for you. The very essence of CrossFit is built on fitness camaraderie, achieving the best you can and encouraging others.   

CrossFit workouts are designed to be full-body – reasonably short, but intense. The mix of exercises will build muscle mass and stamina, and the plyometric exercises, such as burpees or squat jumps, will increase flexibility, speed and improve strength. And there’s no chance of boredom when you’re faced with squats, lunges, cardio machines, kettlebells, medicine balls and even the odd tyre. 

There are also mental health benefits to CrossFit. By joining a class, not only do you have the social side of working out and being motivated by others, but CrossFit encourages perseverance and a sense of belonging and community. 

CrossFit terms explained

Some acronyms and abbreviations relate to general workout details, and others to specific exercises. Firstly, here are some of the terms you’ll need for any CrossFit routine: 

AFAP: As fast as possible.

AHAP: As heavy as possible.

AMRAP: As many reps/rounds as possible.

  • If your instructor tells you to do a round of 10 press-ups, 10 burpees and a 200-metre run in 4 minutes AMRAP, it means you need to do each of these in the order as many times as you can. AMRAPs encourage you to pace and push yourself and are suitable for any fitness level. They are excellent calorie burners, and you don’t have to use equipment.

EMOM: Every minute on the minute. It’s a simple way of completing a specific set of exercises and reps every minute on the minute. The time left over in the minute (if there is any!) is your rest time.

  • The time spent doing the exercise is short but intense and allows rest. You can use EMOM to track your training performance and incorporate versatility and conditioning, and it’s brilliant for metcon (more CrossFit lingo, meaning metabolic conditioning).

OTG: Off the ground. This means using a barbell from the ground rather than from a rack.

WOD: Workout of the day. This refers to the routine you’ll do in your CrossFit class on a particular day. Instructors may select WOD based on class fitness or for individuals based on their fitness needs.

RX: This means ‘as prescribed’ and refers to the exact instructions given in, for example, a WOD by the instructor. Therefore, participants must follow the precise weight or height outlined.

Specific CrossFit exercise abbreviations

Here, CrossFit experts and devotees discuss some of the commonly used acronyms and abbreviations: 

Khan Porter is one of the world’s top CrossFit athletes, seven-time CrossFit Games competitor, mental health advocate and podcast host, and has just competed at the Games as part of the CrossFit Reykjavik ‘Super Team’.

Max Heath is a martial artist and strength and conditioning coach at Lifeline Fitness.

Max Cooper has trained in CrossFit for more than three years. He has a background in weight training which helped him move into CrossFit.

FS: Front squat

A core CrossFit movement where the barbell should rest on the upper chest and shoulders.

Benefits of front squat: FS should improve posture, target the glutes and quads and strengthen the abs and core. Once you’ve mastered the technique, you can use it in other squat combinations. Experiment with foot positioning, as this will vary for individuals.

Front squat tips: “Let the knees track the toes and drive the elbows up throughout the movement to keep the bar sitting on the shoulders,” says Porter. “This is to be performed with a barbell, but if mobility doesn’t allow the correct positioning, sub for a goblet squat with a dumbbell or kettlebell instead.”

“Front squats are used in several other movements such as the squat clean, power clean and hang power clean,” adds Heath. “A good front squat rack position of holding the barbell on your front with a good high elbow position will help you in so many other movements in CrossFit.”

ATG squats: Ass to grass squat

A full squat where you bring your hips down to the ground as far as possible, as the name suggests.

Benefits of ass to grass squat: A whole-body exercise focusing primarily on your legs which is great for building stability and lower body strength. 

ATG tips: Heath says if you’re using a bar, “Make sure it moves in a relatively straight line so when you’re at the top of the exercise (the concentric phase), you lower down, so your ass touches the grass. Then in the eccentric phase of the motion, push back up, drive the hips up and brace the core because if your core has no stability or structure, your squat will crumble.”

DL: Deadlift

This exercise uses all the core muscles in your legs to pull a barbell with weight on it from the floor.

Benefits of deadlifts: The mighty deadlift will strengthen your back and legs, improve your posture, burn calories, activate your core and increase your cardiovascular fitness.

Example routine: Cooper says, “One of my favourite deadlift workouts from the CrossFit 2022 Open is where every athlete has a 10-minute time cap for 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for deadlifts and bar-facing burpees with a 225/155lb barbell.”

Man jumping with skipping rope - CrossFit terms explained

Double-unders or DUs are tricky to perform as the rope goes under you twice every jump | Shutterstock

DU: Double-under

Skipping where the rope goes under you twice every jump. “In the 2022 CrossFit Games,” says Cooper, “they introduced the crossover double-under. The rope and your hands cross your body whilst doing this movement. It was amazing to see even professional athletes struggle with them!”

Benefits of double-unders: DUs target most muscle groups and are excellent for quick calorie burning. “These are great for building power in your calves and legs as you need to jump high while quickly spinning the rope twice underneath you,” says Cooper.

Double-under tips: Stand with your feet just under shoulder-width apart and practise single jumps first, then speed up to pass the rope twice on each jump. Keep your elbows close to your body and tighten the glute and abs. Make sure the jumps are low. 

HC or HSQ: Hang clean or hang squat clean

A hang clean pulls the weight (usually a barbell) from a standing hanging position (the starting position of the bar, which should be somewhere between your knee and hips) to the shoulders. You will incorporate a full squat to allow you to lift more weight. 

C&J: Clean and jerk

A CrossFit staple, it’s a deadlift, a squat clean and a push press combined into one fluid movement.

Benefits of the clean and jerk: An explosive, total body workout that improves strength. 

Clean and jerk tips: Heath says you should start with your chin tucked in, your core braced, and your back shouldn’t be too bent. “As soon as you get that initial push, bring your hips forward and roll the bar up in a nice straight line. The bar shouldn’t sway too far out from your body. And get your elbows up nice and high to start with.

“When you go for that initial split with the legs, it’s important to try and get underneath the bar, don’t move the bar over you. As long as you are underneath the bar, getting the stance shouldn’t be as much trouble. Lock your legs out, and fully complete the movement. Get the hips underneath and then push together.”

Example workout: To begin with, you might choose to use a barbell without added weights and practise doing 8 reps to perfect your form and technique. You can then advance to 3 sets of up to 15 repetitions. 

SN/PSN: Snatch or power snatch

A full snatch moves a barbell from the floor to a standing position and is a challenging, yet essential CrossFit move to learn. “The snatch is the king of CrossFit moves. This is a baseline Olympic lifting move used heavily in CrossFit, whether a heavy snatch or a lighter power snatch in a workout. It takes real skill to master when you start,” says Cooper.

Snatch tips: Porter advises, “When snatching, a strong set-up before you begin your lift is important for a quality rep. For the power snatch, find your preferred snatch width grip on the bar, keep your arms loose but shoulders back and down so your lats are engaged and your chest over the bar. To start the lift, drive through your legs and keep your chest over the bar and bar close to you, only starting to pull aggressively when it reaches your hip crease. Try to perform the complex without dropping the bar if possible.”

Example workout: Porter suggests, “Build to a heavy power snatch and hang squat snatch for the day, then perform three sets at 90% of weight achieved.”

TGU: Turkish get-up

This is a technical and challenging move, not advised for CrossFit beginners. It should be a fluid movement starting on the floor (usually involving a weight), transitioning into a series of movements to standing and back.

Benefits of the Turkish get-up: A multifunctional exercise that enhances (and challenges) balance, flexibility, strength and coordination. It engages your core, strengthens arm muscles and shoulder joints and allows more joint flexibility.

Turkish get-up tip: Porter says, “Perform these with your weaker arm first with a kettlebell so that you can perform three quality reps on each side. The last rep of each set should be challenging, but you shouldn’t feel like you could fail the rep. Look up to the kettlebell throughout the movement to help you keep your balance and actively push up from your shoulder, keeping your elbow locked out at all times. Don’t rush the movement, as it is easy to lose balance. Engage your midline throughout to help create stability.”

RELATED: How to do the Turkish get-up

Example workout: Porter suggests 3 sets for quality; 3/3 Turkish get-ups; rest 2 mins between sets. 

Man throwing ball up to lines high on a wall

WBs or Wall balls use the full movement of the squat to propel a weighted ball up to 10ft in the air  | Shutterstock

WB: Wall ball

“WBs are great for your engine as they use the full movement of the squat while exploding up to throw either a 13.2lb (6kg) or a 19.8lb (9kg) ball to a target above you,” says Cooper. “The height is normally 9ft (2.7m) for women and 10ft (3m) for men, but this can vary in gyms due to space.”

Benefits of wall balls: WBs are used in many WODs as they challenge strength and endurance and target many muscles in the legs and arms, the chest, glutes and lower back. 

HSPU: Handstand press-up

Although these are fantastic for shoulder and core strength, they might not be something to try during your first CrossFit class.

Handstand press-up tip: Porter says, “When kipping, bring the knees down towards the stomach and drive your heels to the wall.”

Try this CrossFit workout

And finally, what workout could you have if you combined some of these acronyms? Porter suggests the following: 

20 min EMOM 

  • Minute 1: 8 burpees + 8 sit-ups 
  • Minute 2: 12/9cal AB (air bike) 
  • Minute 3: 15 FS 40/30kg 
  • Minute 4: 10-15 HSPU 

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MF Meets ‘The Fittest Man In The UK’ Reggie Fasa  https://mensfitness.co.uk/fitness/reggie-fasa/ Sun, 10 Jul 2022 17:12:02 +0000 https://mensfitness.co.uk/?p=9804 The CrossFit competitor talks training, mindset and transitioning to full-time athlete

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If you’re seeking fitness inspiration, look no further than Reggie Fasa.

The 27-year-old from South Shields is the ex-Newcastle Falcons rugby player, turned labourer, turned CrossFit athlete.

Back in June, he achieved the honour of being crowned ‘The Fittest Man in the UK’ with his tenth-place finish at the CrossFit Strength in Depth London Semi-Final.

The secrets to his success? Hard graft, determination and a cast-iron mindset.

Get kitted out for your strength workouts with the best gym shorts for men

Men’s Fitness: How does it feel to be the Fittest Man in the UK?

Reggie Fasa: It was bittersweet not being able to qualify for the Games [the 2022 NOBULL CrossFit Games. Fasa finished tenth in the semis, and only the top five athletes go through], but it feels weird and surreal to be the fittest lad in the UK!

It’s quite cool as there’s such a high calibre of athletes in the UK scene.

MF: Did you surprise yourself or know you had it in you?

RF: I know where the other lads are at, and they’re no pushover, but I was pretty confident with my ability as I did well last year [Fasa won the CrossFit Games European Semi-Finals in 2021].

It gives you the confidence to go to the next season and not put the others on a different pedestal and idolise them as much.

MF: You beat your UK rivals. How much does rivalry play a part in motivating you during the competition?

RF: It depends on what type of athlete you are. You can either embrace it and fire up or shy away. Where I’m from and the group of mates I grew up with, you’ve got to have thick skin, so it doesn’t bother me in the slightest; it just fires me up.

When you start CrossFit, you watch the competitors on YouTube and idolise them. And at first, you’re in awe when you go to a competition, but you’ve got to treat them like any other competitor, try not to respect them as much and remember you’re good enough to be there.

MF: What led you into the world of CrossFit?

RF: I fell into it really, because a mate from the rugby club opened a gym, and I went there for some rugby sessions with the team, then I went back for more sessions.

I fell in love with it, because it was down to your hard work rather than relying on a team.

MF: How did you transition to full-time athlete?

RF: Lockdown was a bit of a blessing in disguise, because it allowed me to train in the garage gym and not have to worry about working all day and being tired.

Labouring is physically demanding, so trying to do three hours of training after it was hard graft.

I showed some potential in the events I was doing, but I needed more time to work on my weaknesses, become more well-rounded, and train smarter, not harder.

Since I’ve gone full-time, I’m still fine-tuning everything and learning. It can be hard to find the balance of training and enjoyment, as when you’ve got all day to train, you’ve got to fire yourself up and can’t be tired or drag it out; you’ve got to be efficient.

crossfit athlete Reggie Fasa

Photography: @lifeofmalm

MF: You played rugby for Newcastle Falcons – has your rugby background benefited your CrossFit?

RF: The rugby mentality has helped, especially with the teams I’ve been through. And going to boarding school, I gained a mentality from training with others.

Also, back then, I was a lot lazier and relied on talent, which is ironic as now it’s my job to train.

MF: What do you credit for your recent upturn in performance?

RF: I’ve trained differently and smarter, but you have to go through that process and learn from your mistakes. You’ve got to learn about your body and pace, and go through the hard times to become a better athlete.

Even now, I’m progressing every week, not just in the gym but by knowing when to cap things, stop, push hard, etc.

In the past few months, I’ve learned about myself rather than relying on coaches to decide what weights to do. So, it’s been off my own back, and it’s no one else’s hard work but my own, and I’ve enjoyed it.

MF: How important is the mental approach to competitions?

RF: It’s more about the downtime and making sure you switch off from it. It’s quickly turned from a hobby into a job, and suddenly I’ve got to live and breathe CrossFit.

But it doesn’t have to be like that because you’ll burn out. I end up (when my girlfriend lets me) playing PlayStation, but I’m competitive at that too!

MF: Do you have a favourite workout?

RF: I like putting thrusters and burpees together, and simple CrossFit workouts.

MF: What’s your strongest lift?

RF: 180kg clean. I just wanted to tick it off, but it took some years off my life!

MF: What’s your best advice to anyone who wants to get better at CrossFit?

RF: Don’t put pressure on it and take your time; turn up and enjoy the process.

When you first start, you don’t need a programme, you just need to enjoy it and learn all the movements, and that’s when you can progress.

MF: So, what’s next for the Fittest Man in the UK?

RF: I’ve got the Arnold Fitness Games in Birmingham in September. I won it last year, so I got a straight invite, and there’s decent prize money of £3,000.

Follow Reggie Fasa on Instagram

Words: Sarah Haselwood

RELATED CONTENT:

  1. Train like a Viking with these CrossFit-style workouts
  2. 15 mins with… CrossFit athlete and Ireland’s Fittest Man 2021 Sam Stewart
  3. Q&A with CrossFit king Mat Fraser 

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All You Need To Know About The Turf Games https://mensfitness.co.uk/fitness/turf-games-2022/ Mon, 30 May 2022 12:52:50 +0000 https://mensfitness.co.uk/?p=9262 Turf Games is a three-day functional fitness festival showcasing some of the fittest folk around

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Turf Games is back with a bang this summer, and it’s bigger than ever. The competition will be held from 1 to 3 July 2022 at Ealing Trailfinders Rugby Club.

Sponsored by Under Armour, Turf Games is not your average competition: it’s a three-day functional fitness festival showcasing some of the fittest folk around.

Success depends on teamwork, strategy, and the will to keep going until your tank is completely empty. 

What are the Turf Games?

Turf Games is a global, team-based functional fitness competition offering an inclusive, community-focused challenge in four countries.

Created in 2017, the London Games focus on three different fitness levels: Elite, Intermediate and Everyday.

The London Summer Festival is predominantly a team-based competition. Teams are comprised of five athletes in male, female or mixed categories.

“From its roots,” says the founder of Turf Games, Andrew Manteit, “it was a social competition, a way to bring fitness professionals within London together.

“It was a chance for people who trained regularly in gyms to feel part of something, have a goal to work towards and train for.”

How many people compete in the London Turf Games?

Over 2,500 athletes are competing this year in London.

“Team spots sold out for most categories in two weeks when they went on sale in February,” says Manteit, “and we have a waitlist of 300 teams (1,500 people).”

What are the Turf Games categories?

Everyday: Entry-level, for individuals who exercise a few times a week and are new or relatively new to fitness competitions.

Intermediate: For individuals who have a fitness or sports background, or have regularly competed in fitness competitions.

Elite: For elite athletes and seasoned competitors.

What makes the Turf Games different to other competitions?

While the games are meant to be challenging, the atmosphere, DJs, and spectators form part of the Game’s unique appeal.

“The atmosphere is amazing,” says Manteit. “The music is pumping, and the crowds get behind the athletes.

“Turf Games history is embedded in the fitness community and its development has been aligned with the needs and demands of the growing fitness industry, and the number of people seeking out ways to test themselves.”

All You Need To Know About The Turf Games 2022 | Men's Fitness UK

What exercises are involved in the Turf Games?

Depending on the category, each team will compete in four to six workouts over the weekend, challenging teams in different fitness areas – including endurance, strength and power.

The Games include a range of functional fitness exercises, including wall balls, sleds, ergs, rope climbs and the ‘worm’.

“The worm is a long sandbag that all four team members hold together, while doing things like ground to overheads, thrusters and squats,” explains Luke Ebron, a videographer from Belfast, who’s competing in his eighth Turf Games this year.

“It involves a lot of communication with your team and a solid understanding of everyone’s ability.”

Are there any Turf Games events for individuals rather than teams?

Last year ‘The Engine’ was launched, where individuals or pairs of athletes compete in a separate competition focused more on cardio fitness than strength.

And The Engine workout is every bit as challenging as the team events. It gives individuals who aren’t in the team competition the opportunity to do a longer workout, consisting of running, SkiErgs, bikes, and rowers.

The Engine is a timed workout, and competitors will be assessed depending on their age/sex category.

Why should you enter the Turf Games?

Whether you’re a seasoned Turf returner or new to Turf Games, you’re guaranteed to be challenged.

Matt Slevin, 33, PT from Windsor, is entering the Engine for the first time. He’s completed Ironman, marathons and ultramarathons, and is seeking a new challenge.

“I’ve ticked off everything I want to do,” he says. “The Engine is basically cardio, so it goes in my favour, because I have a cardio and not a CrossFit background. I can run, bike and do SkiErg, and I want to learn more across the board.”

Turf gives individuals the opportunity to test themselves, and it provides a goal to motivate their training,” says Manteit. “They get to work as a team, either with people they already know, with new faces, or through the ‘Free Agent’ scheme, where athletes buy an individual place, and we put them in a team.”

How to train for the Turf Games

While you can be highly proficient in functional fitness techniques and overall fitness, as a team it’s almost impossible to train specifically for the event because they keep the exact workouts secret.

“I’ve only experienced them releasing the workouts four days before, which gives you no time really to practice,” says Luke Ebron.

“So, if you’re training with your team members, it’s going to boil down to getting your hands on the worm, talking to each other when training, knowing each other’s weaknesses and knowing each other inside out, so you can adapt on the fly.”

How to do well at Turf Games

Fitness will be an essential component of your success. However, effective teamwork is also crucial.

Manteit agrees: “Clever team tactics and good teamwork will allow teams to work faster and more effectively, maximising their score. A live leaderboard tracks the teams’ progress, and at the end of the day, after all teams have competed, the winning teams will be at the top.”

“For the team leader,” adds Ebron, “it’s all about strategy and knowing each team member. And communication. For instance, if he’s at the top of the worm, he’s making the calls etc., so communication and strategy are probably the biggest things for the team leader.”

What is the Turf Games like?

The London festival is more than just a competition. “Turf is about camaraderie with your friends, pushing each other and working together,” concludes Manteit. “It’s an experience – a social day out.”

Luke agrees: “The organisers make it as fun but as serious as possible. Plus, there are a lot of vendors there. It’s a really great environment, and a place where everyone can meet up once a year. It keeps getting better.”

For more information, head to turfgames.com

Words: Sarah Haselwood

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