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AFK Blog

Fitness at the keyboard

220131

1/31/2022

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Workout of the day

5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2-minutes between rounds

W: 35lb dumbbells, 16in box
M: 50lb dumbbells, 20in box

This couplet combines a lower body exercise and upper body exercise together that will greatly challenge stamina, balance, coordination, and cardiovascular endurance. Each exercise is however not exclusively lower or upper body dominate, as holding the dumbbells for step-ups will still be challenging on the shoulders and grip, while the the push presses will use a great amount of hip drive to assist the arms in the press to overhead. The work and rest interval are 1:1 meaning each round should come out to close to the same score every time. Scale the load and box height to assure similar or positive splits for the total push presses completed. 

Workout at home

5 2-minute round of:
20 weighted step-ups
Max reps of push presses
Rest 2-minutes between rounds

Use water jugs, dumbbells, or soup cans. To decrease difficulty reduce the height of the step used. 

Post scores and scales to comments. 
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220130

1/30/2022

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Workout of the day

Overhead squat
5-5-5
Snatch balance
3-3-3
Hang squat snatch
1-1-1

This heavy day is a progression of higher skill barbell work. Each exercise should be thoroughly practiced for positioning at the start, bottom, and top of each rep. Be sure to mobilize the shoulders, ankles, and wrist as needed to develop a solid range of motion in the overhead position and bottom squat position. Newer athletes should stay relatively light and may even need to add additional sets for technique development. Intermediate athletes should hold a moderate to heavy load across each set. 

Workout at home

Every minute on the minute for 21-minutes of:
5 overhead squats + 3 snatch balance +1 hang squat snatch

Use a PVC or broomstick and practice keeping the bar path in a straight of a line as possible over the middle of the foot. Using a chair for a target is a great way to work on full range of motion. 

Post scores and scales to comments. 
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220129

1/29/2022

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Workout of the day 

For Time
3,000-meter bike
75 kettlebell swings
1,000-meter row
60 wall-ball shots
800-meter run
45 pull-ups

W: 26kg bell, 14lb ball to 9ft target
M: 32kg bell, 20lb ball to 10ft target

This chipper is meant to challenge overall cardiovascular endurance and stamina. The distance and reps decrease with each exercise alternating between a longer monostructural piece followed by a full body conditioning movement. There is almost no muscle missing out on this one. Each task should be completed before moving onto the next, so, pace by performing sets that can be done to mitigate fatigue with as little rest as possible. Transitions will not be a major factor in this workout. 

Workout at home

For Time
120 lateral jumps over a backpack
75 backpack swings
90 step-ups
60 backpack thrusters
800-meter run
45 push-ups

Consider reducing the reps as needed to decrease difficulty. Mix and match variations from both workouts as needed.  To increase difficulty use/wear a backpack for every exercise possible. 

Post scores and scales to comments. 

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220127

1/27/2022

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Workout of the day

Back Squat 
2-2-2-2-2-2-2-2-2-2

​This heavy day is lower body focused. Ideally each set is as heavy as possible. Newer athletes should hold the same moderately heavy load for each set and practice keeping the mid-line stable, and keeping the weight balanced over the middle of the foot. Intermediate athletes may benefit best from holding a percentage of their 1 rep max or building based on feel to a heavy double for today. 

Workout at home

Pause Bulgarian Split Squat, each side
4-4-4-4-4-4-4

Use a step or chair for the rear foot and practice keeping the front leg balanced evenly on the front foot with the knee tracking forward and out. This can be increased in difficulty by wearing a loaded backpack. The pause is a definite stop and hold at the bottom of each rep. 

Post scores and scale to comments.
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220126

1/26/2022

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Workout of the day

4 rounds of:
3-minutes of rowing, for calories
1-minute of muscle-ups

Score is total calories and total muscle-ups completed. This workout is a couplet of two upper body pulling exercises that each use full body core to extremity power. Try saving the arms as best as possible during the row and focus on strong kip swings to limit overall fatigue of the upper body on the muscle-ups. The interval for rowing is considerably longer, and should be paced out to allow for more effort during the shorter time to complete muscle-ups. 

Workout at home

4 rounds of:
3-minutes of 25-meter shuttle run/walk
1-minute of burpees

Perform burpees without the push-up or on an elevated surface to decrease difficulty. 

​Post scores and scales to comments. 
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220125

1/25/2022

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Workout of the day

For Time:
100 double-unders
21 front squats
21 push presses
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses

W: 75lb
M: 115lb

This workout is really three rounds of the same movements. The reps decrease on the barbell exercises; choose a load that can be done unbroken or in two small sets with quick rest per movement. Reduce the load to accomplish this goal. Each set of jumprope should be paced to take the same amount of time. The jump rope will challenge the stamina needed to keep the barbell moving. 

Workout at home

For Time:
100 mountain climbers
21 backpack goblet squats
21 backpack push presses
100 mountain climbers
15 backpack goblet squats
15 backpack push presses
100 mountain climbers
9 backpack goblet squats
9 backpack push presses

Elevate the hands or reduce the reps for the mountain climbers to decrease difficulty. Use a heavier object for the squats and push presses to increase difficulty. 

Post scores and scales to comments.

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220123

1/23/2022

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4 rounds for time of:
100-meter walking lunges
300-meter run

​Reduce the distance of one or both exercises as needed. 

Workout at home

4 rounds of:
100-meter walking lunges
300-meter run

​Post scores and scales to comments.
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220122

1/22/2022

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Workout of the day

15.4 
Complete as many reps as possible in 8-minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans

Continue to add 3 handstand push-ups every rounds, and 3 clean every 3 rounds. 

W: 125lb 
​M: 185lb

Workout at home

8-minutes of:
1 push-up
1 backpack ground to overhead
2 push-ups
2 backpack ground to overheads
3 push-ups
3 backpack ground to overheads

Continue to add 1 rep of each exercise each round.

​Post scores and scales to comments.
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220121

1/21/2022

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Workout of the day

5 rounds for time of:
21 calorie row
12 burpee box jump overs 
1 legless rope climbs, 15ft ascent

W:14in box
M: 20in box

Workout at home

5 rounds of:
21 pistols, each leg
12 burpees
9 V-ups

Post scores and scales to comments.
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Implementation Part Three: "The late Col. Jeff Cooper observed that 'the fear of sporting failure is worse than the fear of death.' It is our observation that men will die for points."

1/20/2022

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This quote represents that peak intensity is difficult to achieve alone. Tapping into that "red line" zone best lends itself to hitting a benchmark workout and participating in the CrossFit Open, a competitive setting. The principle holds regardless of the test, generally for both heavy lifting and metabolic conditioning.

Power output and technique are most important when looking at relative and maximal intensity. The best test will also be the most intense. Heavy days are easy to evaluate - how much more can you lift than the last time? Conditioning is measured in a few ways: A generic long-distance run is evaluated by distance or time of completion. Met-cons, however, are more daunting (think Fran or Jackie). This intensity is different - trying to beat the clock while intertwining weight training, endurance, and bodyweight exercises across many time durations and rep ranges. 

A scenario like the CrossFit Open is another phenomenal (and almost impossible to replicate) path towards pushing oneself. Benchmark workouts are often intense for the individual, and when the workout has more on the line than a personal best, such as a score on a custom leaderboard like in the Open, intense reaches a whole new level. 

In either case, putting in the little extra work during the last few seconds of a workout, or striving for a personal best to tie or beat a friend is thrilling. This type of intensity can not be tapped into very often, and when we do, a solid base of mechanics and consistency is critical. Meaningful work as a beginner athlete will achieve bigger and better successes and overall growth as the athlete continues in fitness.

The base of mechanics and consistency in our fitness is the most important to overall success. Building a solid base will ensure that the path to competition is paved. Beginner and intermediate athletes must start by practicing mechanics and consistency in fundamental skills as a prerequisite to "fancy" "fun" skills. Practicing and developing these skills will allow room for intensity down the road. 
Send us an email today to get started:
info@CrossFitAFK.com
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220119

1/19/2022

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Workout of the day

Thruster/push press/push jerk/split jerk
​
1-1-1-1-1-1-1 

This workout is a complex, or combination, of each lift. A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep

Workout at home

10 rounds of:
In as few sets as possible:
5 jumping squats
4 burpees
3 push-ups
2 inch worms, in place
1 pike handstand push-up, feet on the floor
-Rest as needed between sets

Post scores and scales to comments.
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220118

1/18/2022

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Workout of the day

50-35-20 reps for time of:
Wall ball shots
Pull-ups

W: 14lb ball to 9ft target 
M: 20lb ball to 10ft target

Workout at home

50-35-20 reps of:
backpack goblet squats or thrusters
plank pull throughs, alternating with the backpack

​Post scores and scales to comments. 
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220117

1/17/2022

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Workout of the day

 Complete as many rounds as possible 15-minutes of:
1 deadlift
50-meter run
2 deadlifts
100-meter run
3 deadlifts
150-meter run
4 deadlifts
200-meter 
Continue to add 1 deadlift and 50-meter to each run every round.

W: 185l 
​M:275lb

Workout at home

15-minutes of:
2 burpee
50-meter run
4 burpees
100-meter run
6 burpees
150-meter run
8 burpees
200-meter run
Continue to add 2 burpees and 50-meters to each run every round.

Post scores and scales to comments.
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220115

1/15/2022

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Workout of the day

2021 Games Event 10
​For time:
30 toes-to-bars
1.5 mile run
​30 toes-to-bars
1.5 mile run
​30 toes-to-bars

Workout at home

For time:
30 V-ups
1.5 mile run
30 V-ups
1.5 mile run
30 V-ups

​Post scores and scales to comments.
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220114

1/14/2022

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Workout of the day

Complete as many reps as possible in 10-minutes of:
3 overhead squats
30 double-unders
-add 3 reps to the overhead squats each round.

W: 75lb
M: 115lb

Workout at home

10-minutes of:
3 broom stick overhead squats
30 lateral line hops
-add 3 reps to the overhead squats each round.

​Post scores and scales to comments. 
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220113

1/13/2022

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Workout of the day

Power Clean
​5-5-3-3-3-1-1-1-1 reps

Workout at home

10-minutes of:
5 back pack power cleans
10 squat jumps to 6-in target above reach
20-second plank hold

Post scores and scales to comments.
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220111

1/11/2022

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Workout of the day

Barbara
5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3-minute rest between rounds

Workout at home

5 rounds of:
20 back pack bent over rows
30 push-ups
40 sit-ups
50 squats
3-minute rest between rounds

Post scores and scales to comments. 

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220110

1/10/2022

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Workout of the day

3 rounds for time of:
500-meter row
21 burpees
​400-meter run

Workout at home

3 rounds of:
21 deck squats
21 burpees
400-meter run

Post scores and scales to comments. 
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220109

1/9/2022

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Workout of the day

5 rounds for time of:
20 wall-ball shots
10 deadlifts

W: 14lb ball to 9ft target, 155lb
M: 20lb ball to 10ft target, 225lb

Workout at home

5 rounds of:
20 backpack thrusters
20 backpack sumo deadlift high pulls

Post scores and scales to comments.
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220107

1/7/2022

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Workout of the day

Push Press
​3-3-3-3-3-3-3 reps

Workout at home

10 rounds for reps of:
30-seconds bench dips
30-seconds rest
30-seconds push-ups
30-seconds rest

Post scores and scales to comments. 
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220106

1/6/2022

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Workout of the day

3 rounds for time of:
100 double-unders
50 dumbbell snatches 
25 pull-ups

W: 35lb dumbbell
​M: 50lb dumbbell

Workout at home

3 rounds of:
100 lateral hops
50 ground to overhead
25 sit-ups

​Post scores and scales to comments.
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220105

1/5/2022

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Workout of the day

For Time:
27-21-15
Back Squats
Handstand push-ups

W: 110lb
​M: 165lb

Workout at home

27-21-15 reps of:
Deck Squats
Handstand Push-ups

Post scores and scales to comments. 
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220103

1/3/2022

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Worth Watching -> Threshold Training 

Workout of the day

Complete as many reps as possible in 5-minutes of:
1 squat clean
1 jerk

W:110lb
M:165lb

Workout at home

5-minutes of:
Odd object clean and jerks

Post scores and scales to comments. 
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220102

1/2/2022

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Workout of the day

Open Workout 20.2
Complete as many reps as possible in 20-minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

W: 35lb dumbbells
M: 50lb dumbbells

Workout at home

20-minutes of:
4 back pack thrusters
5 sit-ups
24 jumping jacks

​Post scores and scales to comments.
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220101

1/1/2022

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Workout of the day

Open Workout 13.1
Complete as many reps as possible in 17-minutes of, or as far as possible:
40 burpees
30 snatches
30 burpees
30 snatches
20 burpees
30 snatches
10 burpees
max rep snatches

W: 45lb-75lb-100lb-120lb increasing load each set of snatches
M: 75lb-135lb-165lb-210lb increasing load each set of snatches

Workout at home

17-minutes of:
40 burpees over object
30 ground to overhead
30 burpees over object
30 ground to overhead
20 burpees over object
30 ground to overhead
10 burpees over object
30 ground to overhead

-if all reps are completed, start again from the beginning for the remaining time.

​Post scores and scales to comments. 
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Away from the keyboard. Onto health. 

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