CROSSFIT AFK
  • Home
  • Store
  • Services
    • Small Group CrossFit
    • Personal Training
  • About
    • Our Team
    • Testimonials
    • FAQ
  • Blog

AFK Blog

Fitness at the keyboard

Aims part four “Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport.”

1/31/2021

0 Comments

 
Having many different modalities, or ways to train in a program for fitness, is key to the efficacy and efficiency of a general preparedness training program. It may seem counterproductive to work on so many skills at once or even at all, but science supports the claim that everyday life punishes those who specialize. CrossFit uses learning and memory tactics to curve the difficulty of learning so many skills and makes them easier to be developed at a beginner, intermediate or advanced training level. These concepts work for grade school, for example learning to type on a computer is similar to learning to push press a barbell at the gym.

In psychology there are different ways to learn and remember. Some are more effective than others and such will work better depending on the athlete and type of movement being trained. One variation of this is blocked, or constant learning, which is done when the same material is covered repeatedly in succession.  Another version is variance learning, which is small doses of content in short successions. Both types of learning can be applied to fitness training.
Studies show that blocked practice is more effective for performance in training environments, which in CrossFit is a daily workout with skill practice. By using blocked learning, newer CrossFit athletes can grow very quickly, but the ability to change tasks and adapt is stunted over time. In general, blocked learning is highly effective for newer athletes and for learning most basic skills like a squat or kip swing. Each day, enough time is spent in a blocked style setting to practice certain movements before the workout. This is generally called “skill” or “build-up” work. These drills and progressions focus on mechanics and consistency before the workout, targeting the key movements for that day’s workout. This is like massed practice where training is done in a continuous and concentrated way.

Variance practice or variable practice is more effective when taking tests, in CrossFit this would be a benchmark workout or competition. From day to day there is plenty of variances in the movements, implements, loading, time domains, reps, and distances traveled. This is proved to increase adaptation for the demands. This is like spaced practice where skills are learned in short periods over several sessions. CrossFit uses this version more often because utilize a lot of variance, and this type of practice is better for retention of skill in the long run. We want to adapt when we train and test. Our bodies go through a feedback loop, and if there is enough appropriate training taking place then that feedback loop tells our body to grow in healthy ways. Using all these principles of learning and memory helps decrease skill decay and keeps transfer specificity fresh.

The psychological reason that constantly varied programming works for fitness in the long run is because we are more likely to adapt to adversity and changes. In our daily life, this makes us more likely to recover from mishaps and accidents – like a trip and fall. This adaptive training is transferable to sport as well because we are required to figure out new and unique situations both defensively and offensively with many situations that out of our control. 

​Send us an email to get started:
info@CrossFitAFK.com
0 Comments

Workout of the Day 01/31/2021

1/30/2021

2 Comments

 
5 rounds for time of:
10 deadlifts
10 bar facing burpees
10 pull-ups

M: 225-lb barbell
F: 145-lb barbell

At Home WOD:
4 rounds for time of:
10 single arm deadlifts each side (use a backpack or other household object)
10 burpees
10 single arm bent over rows each side

Post scores to comments, include scales and modifications.
2 Comments

Workout of the Day 01/30/2021

1/29/2021

1 Comment

 
As many rounds as possible in 15-minutes of:
10 toes-to-bar
25 double-unders
10 overhead squats

M: 155-lb barbell
F: 105-lb barbell

​At Home WOD:
As many rounds as possible in 15-minutes of:
10 sit-ups
25 jumping jacks
10 overhead squats (PVC pipe or broomstick)

Post scores to comments, include scales and modifications.
1 Comment

Workout of the Day 01/29/2021

1/28/2021

1 Comment

 
Clean
3-3-3-3-3 reps

​At Home WOD:
10 attempts for total distance jumped:
Max broad-jump
Rest as needed between attempts

Post scores to comments, include scales and modifications.
1 Comment

Another way to count calories part three – what is protein and how much is one block

1/27/2021

0 Comments

 
Protein is one of three macronutrients that our bodies need daily. Protein is important for your body to keep, repair, and build muscle among other valuable physiological processes. Your body can only process so much protein before starting to create fat. Alternatively, your body will eat muscle when protein is not being supplemented properly. If the body receives the nutrients to keep muscles strong and healthy, we can make small changes to other nutrients to complement our muscles.

The Zone uses protein as a baseline to determine how much food should be eaten per day. This amount is measured in "blocks." Zone blocks are based on your body’s lean muscle mass, which includes bones, organs, and muscle (basically everything in your body except fat). With the Zone method, we can estimate lean body mass and precisely eat the amount of protein to allow muscles to repair everyday wear and tear. Zone also brings activity level into the equation, so athletes who are working their muscles harder and more often are also consuming enough protein to supplement that lifestyle. With this we can aim our nutrition at any body composition goal we have in mind.

In every block of food there is 7 grams of protein. Try looking at some nutrition labels and see how many blocks of protein you are eating per day. There is a new variation of the “Block Prescription Based on Sex and Body Type” chart at the bottom of this post showing how many grams of protein you should be eating daily based on sex and body type. 
 
Small female: 70g protein per day (10 blocks of protein)
Medium female: 77g protein per day (11 blocks of protein)
Large female: 91g protein per day (13 blocks of protein)
Athletic, well muscled female: 98g protein per day (14 blocks of protein)
Small male: 112g protein per day (16 blocks of protein)
Medium male: 119g protein per day (17 blocks of protein)
Large male: 133g protein per day (19 blocks of protein)
X-Large male: 140g protein per day (20 blocks of protein)
Large hard gainer: 147g protein per day (21 blocks of protein)
Athletic, well muscled male: 161g protein per day (25 blocks of protein)
​Have questions? Send us an email: 
info@CrossFitAFK.com

Enjoying our content? Give us a like on Facebook or Instagram! 
@CrossFitAFK
0 Comments

Workout of the Day 01/27/2021

1/26/2021

1 Comment

 
5 rounds for time:
500-meter row
10 dips

At Home WOD:
5 rounds for time: 
25 hang squat cleans (use a backpack or other household object)
10 chair dips

Post scores to comments, include scales and modifications.
1 Comment

Workout of the Day 01/26/2021

1/25/2021

1 Comment

 
On a 12-minute clock:
3-minutes of handstand push-ups
3-minutes of dumbbell deadlifts
2-minutes of handstand push-ups
2-minutes of dumbbell power cleans
1-minute of handstand push-ups
1-minute of dumbbell squat cleans

M: 50-lb dumbbells
F: 35-lb dumbbells

At Home WOD:

On a 12-minute clock:
3-minutes of pike push-ups
3-minutes of sumo deadlifts
2-minutes of pike push-ups
2-minutes of sumo deadlift high pulls
1-minute of pike push-ups
1-minute of snatches 

Use a PVC pipe, broomstick, backpack, or other household item. 

Post scores to comments, include scales and modifications.
1 Comment

Workout of the Day 01/25/2021

1/24/2021

2 Comments

 
For time:
800-meter run
77 GHD sit-ups
77 hip extensions
(every break on the GHD is 15 double-unders)

At Home WOD:

For time:
6-minute run/walk
40 V-ups
40 good-mornings
(every break on the V-ups and good-mornings is 15 jumping jacks)
2 Comments

Aims part three “Looking at all sports and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage.”

1/23/2021

0 Comments

 

There are several ways a strength and conditioning program can be ordered. Traditionally, styles of ordering workouts have been to do muscle or body part splits or to separate lifting days with long aerobic sessions. Although these versions of programming work, they might not be the most effective, especially when looking at sport. Sports often require the body to be strong and bear a high heart rate simultaneously. For this reason, training should also demand this combo of strength and conditioning. In sport, movement is regularly large patterns utilized in high intensity situations. The older training methodologies do not lend themselves well to train and adapt for this level of stress on the body.
​
Of the many sports, we are most interested in the sports where the test is exactly based on the movement the athlete performs. We see this in the best gymnasts, weightlifters, powerlifters, endurance athletes, and more. Someplace between all these well-specialized athletes is a well-rounded athlete. Important movements like squatting, lunging, jumping, and lifting all benefit themselves when trained in the gym and when trained together in combination. Being able to indirectly train upper body strength and lower body power with constantly different movements at a relative intensity to the individual yields significant results in performance. This is important because many of the best athletes in these sports have health and fitness benefits the general population needs. We have found that these sports are the best place to start because the sport is based around moving the body in efficient and functional ways.
​
After looking further at the tasks gymnasts, weightlifters, powerlifters, endurance athletes, and more are doing, we have found these athletes share a common trait. All these athletes have gotten immensely good at one very specific movement: whether that be swinging on a pull-up bar, lifting a heavy barbell from the ground to overhead, bench pressing, or running. These athletes are extreme variations of what a general person needs. By studying the most effective qualities of these extremes, we can derive an effective program (CrossFit) that every person can, and should, partake in. This derived program is intentional and produces the best results from all extremes without lacking skills in any, creating a very well-rounded athlete (see “aims part one”). The ability to be well-rounded can improve quality of life, by having the ability to both lift a grandkid off the ground (powerlifting) and carry them around (endurance).  
 
Send us an email to get started:
info@CrossFitAFK.com
​
0 Comments

Workout of the Day 01/23/2021

1/22/2021

1 Comment

 
For time:
2000 meter row

At Home WOD:
On an 8-minute clock, complete as many rounds as possible of:
16 alternating plank shoulder taps
10 reverse lunges

Post scores to comments, include scales and modifications.
1 Comment

Workout of the Day 01/22/2021

1/21/2021

1 Comment

 
Push Press
5-5-5-5-5 reps

At Home WOD: 
Tabata
8 rounds of 20-seconds on, 10-seconds off of:
Push press (use a backpack or other household object)

Post scores to comments, include scales and modifications. ​
1 Comment

Another way to count calories part two – what the zone method is

1/20/2021

0 Comments

 
Here is what you need to know about Zone:
  1. Zone is based around eating 40% of your daily calories from carbohydrates, 30% from fat, and 30% from protein. This gives us a well-rounded diet that supports our lifestyle in the most efficient way.
  2. We encourage investing in a food scale. You can find these at most supermarkets or on Amazon. You will not need a fancy food scale, so find one that is on sale!
  3. Zone uses what’s called “blocks” in each “block” there is 3g fat, 7g protein, and 9g carbohydrates. These blocks are based on calories per gram: fat has 9 cal/g, protein has 4 cal/g, and carbohydrates have 4 cal/g. Below is the math behind this so that you can see why blocks are split in this way:
    1. Fat: 9cal x 3g = 27 calories per block (30%)
    2. Protein: 4cal x 7g = 28 calories per block (30%)
    3. Carbohydrates: 4cal x 9g = 36 calories per block (40%)
  4. Below is a table to determine how many blocks of food you should eat per day (there is also a very complex way that involves getting an InBody scan to determine your lean body mass. If you are interested in this way, you should send us an email). For the purposes of this article, we will reference the table 
Picture
(CrossFit Level 1 Training Guide, 56)
Consider your height and body frame when determining your block prescription. For example, a “small female” might be an adult female who is shorter than 5’3 and has a petite body frame. A “large female” might be above 5’7 with broad shoulders. These determinations should *not* be made based on weight, they should be made based on body frame.

After you determine your body type, find the number of “total blocks.” Keep this number handy because we will reference it later.  

​
References: 
​http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf

​Have questions? Send us an email: 
info@CrossFitAFK.com

Enjoying our content? Give us a like on Facebook or Instagram! 
@CrossFitAFK
0 Comments

Workout of the Day 1/21/2021

1/20/2021

3 Comments

 
Strict Cindy
Complete as many rounds as possible in 20-minutes of:
5 strict pull-ups
10 push-ups
15 squats

At Home WOD: 
Complete as many rounds as possible in 20-minutes of:
5 bent over rows
7 kneeling push-ups
9 squats

​Post scores to comments, include scales and modifications.
3 Comments

Workout of the Day 01/19/2021

1/18/2021

2 Comments

 
Front Squat
7-7-7-7-7 reps

At Home WOD: 
For time:
Goblet squat hold
Accumulate 3-minutes at the bottom of a goblet squat

​Post scores to comments, include scales and modifications. 
2 Comments

Workout of the Day 02/18/2021

1/17/2021

0 Comments

 
4 rounds for time:
10 pull-ups
10 kettlebell swings 
10 calorie bike

Men perform with 50-lbs kettlebell
Women perform with 30-lbs kettlebell

​At Home WOD:
0 Comments

Workout of the Day 01/18/2021

1/17/2021

3 Comments

 
2 rounds for time of:
1000-meter row
40 burpees
20 kettlebell swings

At Home WOD:
2 rounds for time of:
50 standing high knees
40-ft bear crawl
30 glute bridges

​Post scores to comments, include scales and modifications. 
3 Comments

Workout of the Day 01/17/2021

1/16/2021

1 Comment

 
Deadlift

5-5-5-5-5 reps

At Home WOD:
Single leg deadlift
8-8-8-8-8 reps each side (unloaded or use a backpack or other household object)

Post scores to comments, include scales and modifications.
1 Comment

Aims part two “We sought to build a program that would best prepare trainees for any physical contingency – prepare them not only for the unknown but for the unknowable.”

1/15/2021

2 Comments

 
Benefits to following a well-balanced strength and conditioning program include all the regular improvements on health and performance as the parts that make up that program. This means by including all the safe and effective training protocols that CrossFit and even other training methodologies use, the results soon speak for themselves. Participating in regular strength and conditioning improves bone density, balance and coordination, pulmonary and respiratory performance, and even mental health and cognitive ability.

Training in the gym has clear benefits outside the gym, too. These improvements on the quality of life go beyond their common primary focus on burning fat, building muscle, and looking good naked. With all these positive outcomes in mind, they also have tertiary effects like slowing the aging process, one that if unattended, leads to a life of requiring constant assistance with lifting, walking up and down steps, and even bathing and showering. It is important to put distance between you and the rising morbidities that are associated with this lifestyle such as heart diseases, cancer, osteoporosis, diabetes and more. Even if genetics are in play with current life, living a healthier life will aid in decreasing the negative outcomes involved with chronic diseases.
​
It all comes back to being chased by a bear, bees or a dog - you must be able to get away or you’ll be stung, bit or worse. Life happens, and if you are stronger and more conditioned physically, you worry less when inevitable sickness or accidents do happen. This all comes back to the constantly varied training we do, so that we can be more prepared for the constantly changing world around us than we would be otherwise without it.
 
Resources:
British Journal of Sports Medicine
ACSM’s Health and Fitness Journal
​
2 Comments

Workout of the Day 01/15/2021

1/14/2021

1 Comment

 
4 rounds for time of:
24 wall-ball shots
12 pull-ups
200-meter farmer carry

At Home WOD: 

3 rounds for time of:
14 thrusters 
8 bent over rows
4 10-meter shuttle goblet carry 
Use a backpack or other household object

Post scores to comments, include scales and modifications. ​
1 Comment

Workout of the Day 01/14/2021

1/13/2021

1 Comment

 
For time:
5k run

At-Home WOD: 
For distance:
20-minute run/walk

Post scores to comments, include scales and modifications.​
1 Comment

Workout of the Day 01/13/2021

1/12/2021

1 Comment

 
4 rounds for time of:
20 GHD sit-ups
15 hang squat snatch
2-min rest between each round

At Home WOD
4 rounds for time of:
20 sit-ups
20 hang snatch (PVC pipe or broomstick)

​Post scores to comments, include scales and modifications. 
1 Comment

Zone 101 - Another way to count calories part one:  "food for energy."

1/11/2021

0 Comments

 
​Living healthfully is a lifelong process requiring effort in the gym and the kitchen. Nutrition and exercise together can accomplish what neither can alone. Measuring our food for our lifestyle and goals is important. 
 
If you understand or have used the method “calories in, calories out,” you have the tools to be successful using the “Zone.” Zone is what CrossFitters use to determine how many calories in each macronutrient will benefit the body in the most impactful and successful way, while also creating lifelong habits that will continue to work after a weight goal has been met. “Calories in, calories out” is a very simple way to start a weight loss journey, but many times can be challenging to adapt after the journey starts or has been successful. “Calories in, calories out” assumes that the body processes and uses all calories the same way, but our bodies are not that simple (for a quick article on this, click here). Zone takes “calories in, calories out” and adds human physiology to determine the most perfectly balanced meals based on your goals.
 
Like having a balanced training program, our food, and energy from that food, should come in balanced amounts too. Zone uses your general activity level and body type to calculate how many “blocks” of food you can eat per day. The “blocks” are balanced between protein, fat, and carbohydrates. Using “blocks” to represent the food you are measuring is a helpful tool in visualizing the process but is not mandatory. Some tinkering is necessary over the first few months as everyone’s bodies are different, but a good starting point is 30% fats, 30% proteins, and 40% carbohydrates.
 
We will break down Zone more in future blog posts. Whether you are just starting your nutrition journey, or are a seasoned pro, we encourage you to go back to the basics for a week or so – continue getting comfortable in the supermarket and reading food labels (see our previous post about supermarket tips). If you have some extra time, use the “calories in, calories out” method to become familiar with those food labels and how eating to your needs affects the body. Check back over the next few weeks to stay updated on minor changes you can make to the “calories in, calories out” protocol to continue to refine your nutrition to meet your goals.  
 
Your mindset is what will keep you going in your health and nutrition journey. We have some tools that, if applied correctly and consistently will enhance your experience along the way. Have questions? Feel free to send us an email at info@CrossFitAFK.com. We would love to help in your journey to health. 

Resources:
​http://library.crossfit.com/free/pdf/CFJ_2015_09_Calories_Cecil.pdf
0 Comments

Workout of the Day 01/11/2021

1/10/2021

1 Comment

 
Shoulder press

7-7-7-7-7 reps

At Home WOD:

5 rounds each for max reps of:
Inverted pushups
Rest as needed between rounds

​Post scores to comments, include scales and modifications. ​
1 Comment

Workout of the Day 01/10/2021

1/9/2021

4 Comments

 
Complete as many rounds as possible in 20-minutes of:
30 double-unders
15 dumbbell front squats
15 burpees
M: 35 lb dumbbells
F: 25 lb dumbbells

At Home WOD:
Complete as many rounds as possible in 20-minutes of:
20 jumping jacks or line jumps
10 goblet squats (use a backpack or other household object)
10 burpees (without pushup)

​Post scores to comments, include scales and modifications. 
4 Comments

Workout of the Day 01/09/2021

1/8/2021

1 Comment

 
3 rounds for time of:
10 clean and jerks
5 rope climbs

M: 135 lb barbell, 15 ft rope
F: 95 lb barbell, 12 ft rope

At-Home WOD:
12 clean and jerks (use a backpack or other household object)
8 turkish get-ups, alternating (unloaded)

​Post scores to comments, include scales and modifications. 
1 Comment
<<Previous

    AFK Blog

    Our blog will update daily with different workouts and other content regarding nutrition and fitness. 

    Warm-ups

    Archives

    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021

    Categories

    All
    Fitness
    Nutrition
    Workout Of The Day

CrossFit Journal: The Performance-Based Lifestyle Resource

Away from the keyboard. Onto health. 

Meet the coaches
Frequently Asked Questions
No Sweat Intro
  • Home
  • Store
  • Services
    • Small Group CrossFit
    • Personal Training
  • About
    • Our Team
    • Testimonials
    • FAQ
  • Blog