This series is base on "Understanding CrossFit" from CrossFit Journal Issue 56CrossFit’s programming and style appears very randomly put together, which is on purpose. Most programs are built for specific goals and outcomes. Programming to achieve very specific goals means programming to allow specific sets of weaknesses as well. In CrossFit, we don't have that need. CrossFit’s programming is broad enough to train as many weaknesses as possible, ultimately creating an athlete with no specialty, but more importantly, no weakness.
Fitness is important for both performance and every day life. Your general fitness is challenged every time you get out of bed, put on socks, walk up or down stairs or curbs, lift kids, jump, or throw. All of these have common movement patterns, which can be trained in a gym, carry over to basic everyday life, and come in handy in an emergency. The uniqueness of having no weakness allows for room to play. Limits on mobility, access to equipment, and ability level do not negatively affect CrossFit training. Adapting to these differences is encouraged and welcomed, and why CrossFit is so accessible. As long as the athlete is motivated, consistent, and hard-working, the program will work. We can modify and scale this program for any athlete's capabilities, making the program near infinitely scalable and modifiable for all When we understand the reason for the "randomness," it becomes clear that CrossFit programming is about variance: exposure to strength, balance, aerobic capacity, and more. Send us an email today to get started: info@CrossFitAFK.com
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Back Squat
5-5-5-5-5 reps At Home WOD: 5 rounds each for time of: 20 (assisted) squats Rest 1-minute between rounds Post scores to comments, include scales and modifications. Complete as many rounds in 15-minutes of:
10 box jumps 20 toes-to-bar 30 walking lunges M: 24 inch box F: 20 inch box At Home WOD Complete as many rounds in 15-minutes of: 10 step ups (alternating) 15 laying leg/knee raises 20 lunges Post scores to comments, include scales and modifications. For time:
21 push press 30 sit-ups 15 push press 30 sit-ups 9 push press 30 sit-ups M: 95 lb barbell F: 65 lb barbell At Home WOD: 21 push press 30 sit-ups 15 push press 30 sit-ups 9 push press 30 sit-ups Use a broom stick, backpack, or other household item. Post scores to comments, include scales and modifications. Many people strive to "eat healthy," but what does that mean and how do you do it? Eating healthy means consistently making small daily choices that create a long lasting habit of nutritious eating. Setting goals and making a conscious healthy choice a day can go a long way for someone's fitness journey.
The first tip to abide by when grocery shopping is to avoid the inner aisles as much as possible. Most of the food that sits on shelves is processed to some degree. Our bodies don't use processed foods as efficiently and effectively as real foods and raw ingredients. For this reason, we suggest that while shopping and picking out food for the week, stay on the outside of the supermarket. The second tip is to look at food labels. Some foods that negatively affect our health are easy to miss. One reason is because of misleading and confusing food labels. Here are some suggestions when you are reading food labels: 1) Become familiar with the different names for sugar. You can find a list of sugar names here. 2) How many ingredients does the food have? If the total number of ingredients is above 5, then perhaps there is a more whole-food option. Compare brands, or even better - try creating this item on your own using real food ingredients. 3) Read the ingredients label out loud. Are some of the words super long and hard to read? This is a good indicator that the item has been processed and has chemicals - try to avoid! Have more questions about eating healthy? Send us an email. info@crossfitafk.com Resources: https://www.virtahealth.com/blog/names-for-sugar 4 rounds for time of:
25 push-ups 400-meter run At Home WOD: 4 rounds for time of: 20 elevated push-ups (on a couch or counter top) 400-meter run/walk Post scores to comments, include scales and modifications. Deadlift
7-7-7-7-7 reps At Home WOD: Tabata 8 rounds of 20-seconds on, 10-seconds off of: Good mornings (unloaded) Post scores to comments, include scales and modifications. Jackie:
1000-meter row 50 thrusters 30 pull-ups M: 45 lb barbell F: 35 lb barbell At Home WOD: On a 10-minute clock, perform for total max reps of: 3-minutes of 10-meter shuttle run/walk (every length traveled is 1 rep) 2-minutes of rest 2-minutes of box squats (sitting and standing from a chair or couch) 2-minute of rest 1-minute of bent over rows (use a backpack or other household object) Post scores to comments, include scales and modifications. |
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