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“Hope” also known as “CrossFit for Hope” or “Hope for Cures,” the WOD has the same format as “Fight Gone Bad.” The workout was originally to benefit research and treatment at St. Jude Children’s Hospital and has led to the creation of the CrossFit foundation, which supports many important causes.
Hope 3 rounds of: 1-minute each of: Burpees Power snatches Box jumps Thrusters Chest-to-bar pull-ups 1-minute rest between rounds W: 55lb, 20in box M: 75lb, 24in box At Home WOD: 3 rounds of: 1-minute each of: Burpees Power snatches, with a stick Step-ups, on a stair Squats Doorway rows 1-minute rest between rounds 4 rounds for time of:
400 meter run 50 walking lunges At Home WOD: 4 rounds for time of: 150 meter run 50 walking lunges A program can be designed with goals and progressions for a specific outcome. Looking at what a program has will tell what it can achieve. At the same time, it tells what a program has not (and will not) achieve. Deciding what is missing from a program can guide the process of choosing what to incorporate. This allows us to constantly work on new movements under a variety of demands. Working on a program is like trying to fill a sandbox evenly from corner to corner; once one corner has more sand, you move to a different corner to even it out. Keeping training balanced will ensure success in all areas.
In CrossFit the goal is fitness. Fitness can be lifesaving and can ensure happiness. If a program is only lifting with some accessories, the adaptation will for lifting will be great, but as soon as the demand reaches beyond that modalities, performance drops off. We call this “being as good as the margins of your experience.” This is like having a small sandbox and trying to push it wider and deeper. Someone with a bigger sandbox has more experience and can easily manage a smaller sandbox, but you place a person with very little sand into a large sandbox, they won't know what to do with themselves. This is your experience and fitness level. The goal of a general physical preparedness program would be to grow your overall fitness. This means you may not be able to repair or build it all on your own, but you know enough to get by and as your experience grows, so does your ability to manage even more. Send us an email today to get started: info@CrossFitAFK.com Open 21.3 and 21.4
Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters F: 65-lb M: 95-lb Time cap: 15 minutes Then, Workout 21.4 Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time cap: 7 minutes Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3. Scaled Workout 21.3 For total time: 15 front squats 30 hanging knee raises 15 thrusters Rest 1 minute 15 front squats 30 pull-ups 15 thrusters Rest 1 minute 15 front squats 30 chest to bar pull-ups 15 thrusters W: 45lb M: 65lb Time cap: 15 minutes Then, Workout 21.4 Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time cap: 7 minutes Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3. Foundations (At Home WOD) Workout 21.3 For total time: 15 squats 30 sit-ups 15 thrusters, with a broom stick Rest 1 minute 15 squats 15 dumbbell rows, each arm (use a household object if needed) 15 thrusters, with a broomstick Rest 1 minute 15 squats 30 push-ups 15 thrusters, with a broom stick Time cap: 15 minutes Then, Workout 21.4 Complete the following complex for technique with a light load or broomstick: 1 deadlift 1 clean 1 hang clean 1 jerk Time cap: 7 minutes Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3. Equipment Free Workout 21.3 For total time: 30 squats 30 v-ups 30 thrusters, use a broomstick Rest 1 minute 30 squats 30 dips, between two chairs 30 thrusters, use a broomstick Rest 1 minute 30 squats 30 handstand push-ups 30 thrusters, use a broomstick Time cap: 15 minutes Then, Workout 21.4 Complete as many rounds as possible in 5-minutes of: 20 alternating single-leg squats (pistol squats) 20 freestanding shoulder taps (from a handstand) Time begins exactly 2-minutes after 21.3 Post scores to comments, include scales and modifications. Run 5,000 meters
At Home WOD: Run/walk 5,000 meters Post scores to comments, include scales and modifications. Complete as many rounds as possible in 10-minutes of:
50 double-unders 100 meter farmers carry W; 35lb Dumbbells M: 50lb Dumbbells At Home WOD: Complete as many rounds as possible in 10-minutes of: 35 jumping jacks 100 meter farmers carry (Use two water jugs or other household items for the farmer carry. Perform a different carry like goblet or front rack if it is more comfortable or fits your object better.) Post scores to comments, include scales and modifications. Intensity is the third piece that completes how we do fitness in CrossFit. The first part is constantly varied. This is so that the program is balanced around as many variations as possible to fill in as many weaknesses as possible. The second is functional movement. This is useful because the elements that make a movement functional are more effective and efficient for training. The last element of CrossFit training is intensity. Intensity is relative from person to person like a max heart rate can be. Intensity is trained but also measurable. Intensity directly correlates with power output, so it is measured by the same three components: work, distance, and time.
We measure intensity from workout to workout, comparing similar days and keeping notes on both qualitative and quantitative aspects of the training session or workout. We know if you do 10 rounds of Cindy (A circuit of 5 pull-ups, 10 push-ups, 15 squats for 20-minutes) and then next time we do 12 rounds, we increased intensity, meaning our training is making us fitter. These movements can be scaled or modified to meet each athlete where they are at, but because of intensity we can track the work being done. There are many markers of intensity and power from workout to workout. Focusing on certain movements over others can be beneficial. Scaling one exercise up and another down can target weakness while giving our strengths attention. Intensity overall is important to exercise because the increased stress causes our body to grow and learn. All three components of intensity cause stress, and when we add all three together with a fixed amount of time or work to be done, we can quickly find results. Send us an email today to get started: info@CrossFitAFK.com Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps Squat snatch 1-1-1-1-1 reps At Home WOD: On a 20-minute timer perform 1 complex every 2-minutes of: 1 hang muscle snatch + overhead squat 1 squat snatch + overhead squat Post scores to comments, include scales and modifications. Cindy
Complete as many rounds as possible in 20-minutes of: 5 pull-ups 10 push-ups 15 squats At Home WOD: 20-minutes of: 20 lateral line hops 15 sit-ups 10 push-ups Post scores to comments, include scales and modifications. Back Squat
5-5-3-3-3-1-1-1-1 reps At Home WOD: 10-10-10-10-10-10 Therapy Squats with a pause at the bottom, use a target if possible. Score is the distance from the wall to toes for the best quality set of squats. Post scores to comments, include scales and modifications. There is no “one size fits all” with nutrition. There is, however, a very effective way to find the diet that fits you. We have some tips and tricks for making changes to your diet to find what best suits your lifestyle. All the previous posts should be applied for several weeks before making any more significant changes. The first major tip is to eliminate most foods from your diet and gradually start adding foods back in. You may find that some foods affect your body more negatively. For example, maybe after introducing cheese back into your diet you may find that you have less energy overall. If this is the case, you may consider excluding or reducing cheese as much as possible. The second tip is to take the primary exercise you do into consideration. If you are a longer-more endurance athlete, you might consider increasing your fat intake and decreasing your carbohydrate intake. If you are a high-power athlete, like a sprinter or powerlifter, you might consider slightly increasing your carbohydrate intake and decreasing your fat intake. If you are just a feel-it-out as you go type athlete, but you are noticing a decrease in energy, you might consider adding more fat to your diet and decreasing carbohydrates. You may also find that these suggestions are not beneficial to you – which is okay too! Again, there is no “one size fits all” with nutrition. We encourage you to start by resetting your diet with predominately proteins / fruits / vegetables for a few weeks, and let your body tell you what you need. Have questions? Send us an email:
info@CrossFitAFK.com Enjoying our content? Give us a like on Facebook or Instagram! @CrossFitAFK Open 21.2/17.1
For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs W: 35lb dumbbell, 20in box M: 50lb dumbbell, 24in box Time cap: 20-minutes Scaled For time: 10 dumbbell snatches 15 burpee box jump-overs or burpee step-up overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 20lb dumbbell, 20in box M: 35lb dumbbell, 20in box Time cap: 20-minutes Foundations (At Home WOD) For time: 10 alternating snatches 15 burpees 20 alternating snatches 15 burpees 30 alternating snatches 15 burpees 40 alternating snatches 15 burpees 50 alternating snatches 15 burpees 10lb dumbbell or household item for the snatch To modify the burpee, omit the push-up portion or elevate the hands during the push-up Time cap: 20-minutes Equipment Free For time: 10 hang squat snatches 15 burpee broad jumps, 36 in. 20 hang squat snatches 15 burpee broad jumps, 36 in. 30 hang squat snatches 15 burpee broad jumps, 36 in. 40 hang squat snatches 15 burpee broad jumps, 36 in. 50 hang squat snatches 15 burpee broad jumps, 36 in. Use a stick or PVC pipe to complete the hang squat snatches Time cap: 20-minutes Post scores to comments, include scales and modifications. If you are participating in the CrossFit Open be sure to follow movements standards and read the workout description cards. To learn more visit here. 3 rounds for time of:
Run 200 meters 20 knees-to-elbows Run 200 meters 20 dumbbell thrusters W: 25lb Dumbbells M: 40lb Dumbbells At Home WOD: 3 rounds for time of: run/walk 200 meters 15 hanging or laying knee raises run/walk 200 meters 15 squats Post scores to comments, include scales and modifications. Shoulder Press
3-3-3-3-3-3-3 reps At Home WOD: 5 sets not for time of: 5 shoulder presses 3 push presses 1 push jerk Rest as needed between rounds Practice with a broomstick or light dumbbells. Post scores to comments, include scales and modifications. In this post we will show you some common fats and how to weigh them to get one block of fat. If you need a refresher on fats, you can skip back to “another way to count calories part five – what is fat and how much is one block.” ** If your main source of protein is animal protein, one block of fat will only be 1.5g of fat instead of 3g. This is because many animal proteins have some fat, so we only need to supplement plant-based proteins with 3g of fat. Fats listed below will have two different numbers. A block for those who eat animal protein (A) / and a block for those who have plant-based protein (P). Nuts & Seeds (A/P) Pistachios – 5 nuts / 10 nuts Peanuts – 3 nuts / 6 nuts Almonds – 3 nuts / 6 nuts Pecans – 1.5 nuts / 3 nuts Sunflower seeds – 3g / 6g Flax seeds – 1 tsp whole seeds / 2 tsp whole seeds Butter/Oils (A/P) Olive oil – 1/3 tsp / 1/5 tbsp Coconut oil – 1/3 tsp / 1/5 tbsp Vegetable oil – 1/3 tsp / 1/5 tbsp Butter – 1/8 tbsp / 1/4 tbsp Remember, these are only per one block. Most meals are going to require between 3 and 5 blocks of fat – meaning you will have to multiply this number by 3-5 to get the desired amount of blocks of fat. Have questions? Send us an email:
info@CrossFitAFK.com Enjoying our content? Give us a like on Facebook or Instagram! @CrossFitAFK For time:
Row 2,000 meters 100 wall-ball shots 20 muscle-ups W: 14lb ball to 9ft target M: 20lb ball to 10ft target At Home WOD: For time: Row or run 1,600 meters (or keep this a distance that can be completed in under 10-minutes) 50 thrusters, with a backpack or other light household object 20 bent over row, with a backpack or other light household object Post scores to comments, include scales and modifications. With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge 350-meter farmers carry W: 30lb Dumbbells M: 45lb Dumbbells At Home WOD: With a pair of dumbbells, 4 rounds for time of: 25-meter weighted lunge 175-meter farmers carry W: 10lb Dumbbells M: 20lb Dumbbells Post scores to comments, include scales and modifications. Open 21.1
For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minutes Scaled For time: 1 scaled wall walk 10 single-unders 3 scaled wall walks 30 single-unders 6 scaled wall walks 60 single-unders 9 scaled wall walks 90 single-unders 15 scaled wall walks 150 single-unders 21 scaled wall walks 210 single-unders Time cap: 15 min. Foundations (At Home WOD) For time:1 bear crawl 10 jumping jacks 3 bear crawls 30 jumping jacks 6 bear crawls 60 jumping jacks 9 bear crawls 90 jumping jacks 15 bear crawls 150 jumping jacks 21 bear crawls 210 jumping jacks Time cap: 15 min. The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest. The jumping jacks can be modified to a “stepping jack” if needed. Equipment Free For time: 1 wall walk 10 lateral jumps 3 wall walks 30 lateral jumps 6 wall walks 60 lateral jumps 9 wall walks 90 lateral jumps 15 wall walks 150 lateral jumps 21 wall walks 210 lateral jumps Time cap: 15 min. Post scores to comments, include scales and modifications. If you are participating in the CrossFit Open be sure to follow movements standards and read the workout description cards. To learn more visit here. Power exerted in exercise directly relates to overall fitness level. High-power movements are movements that move loads (your body or external objects) far distances. The faster the load is moved; the more power will be produced. “Work” is often confused with “power,” however, work is not necessarily related to fitness. An example of “work” would be if someone traveled a mile by foot. “Power” brings a time domain into the equation – an example might be if someone traveled a mile by foot in less than 4 minutes and 49 seconds. Traveling a mile by foot does not necessarily mean fitness unless there is a time domain that is trying to be challenged.
The equation for Power is force x distance / time (P = fd/t). Since Power is directly related to fitness, in CrossFit we tend to value high-power movements. For example, a hang power clean (HPCl). This is a high-power movement because you can move a ton of weight a big distance very quickly. We also tend not to value low-power movements. For example, a bicep curl. A bicep curl is a very slow movement that involves less weight. A HPCl and bicep curl are similar in that they both start at about the waist and bring weight to the shoulder. The HPCl travels slightly further down than the waist and brings the weight up slightly above the shoulder – meaning the distance is a little more, and people tend to be able to move significantly more weight in a HPCl in less time, for this reason, the HPCl would be preferred to the bicep curl in a workout. Even though the HPCl is preferred to the bicep curl in the workout does not mean that CrossFitters will not do bicep curls. Bicep curls are a great way to warm up muscles or add accessory work to existing programming, and certainly have their place in CrossFit. To best keep track of progress, we set measurable movement standards for functional movements. Workouts have ideal loading or timed components for consistency. We program and use functional movements most because they produce the most power. Combining these three elements together elevates a fitness program to be highly effective and efficient, which is why CrossFit is the most effective fitness program to date. Send us an email today to get started: info@CrossFitAFK.com Front Squat
5-5-3-3-3-1-1-1-1 reps At Home WOD: Goblet Reverse Lunges (left side, then right side, holding an object in front of the body) 10-8-6-4-2 reps 7 rounds for time of:
15 GHD sit-ups 15 back extensions 10 thrusters 10 clean and jerks W: 95lb M: 135lb At Home WOD: 5 rounds for time of: 10 sit-ups 10 unweighted good mornings 7 thrusters 7 clean and push presses W: 35lb (or two moderate dumbbells or water jugs) M: 55lb (or two moderate dumbbells or water jugs) For time:
50 bar muscle-ups At Home WOD: 10 rounds of: 3 jumping pull-ups with slow descend or 4 alternating Plank Rows with light dumbbells (if no dumbbells use a book or water jug and perform a total of 4 rows in a plank position, these are also called renegade rows) 3 push-ups -scaled both of these exercises to the knees if sets a broken down or prolonged rest is needed. Post scores to comments, include scales and modifications In this post we will show you some common carbohydrates and how to weigh them to get one block of carbs. If you need a refresher on carbs, you can skip back to “another way to count calories part four – what are carbohydrates and how much is one block.” There are far too many different carbohydrates to break down in one post, so we have just picked a few of our favorite carbohydrates to compare. Fruits Apples – 75g per block (appx ½ of a small apple) Bananas – 50g per block (appx ½ of a small banana) Strawberries – 150g per block (appx 1 cup) Vegetables Red potatoes – 56g per block (appx 1/3 of small potato) Sweet potatoes – 56g per block (just over ½ of sweet potato) Corn on Cob – 50g per block (appx ½ an ear of corn) Carrots – 110g per block (appx 1 cup) Broccoli – 215g per block (just over 2 cups) Asparagus – 500g per block (appx 31 medium spears) Brussel Sprouts – 170g per block (appx 2 cups) Green Pepper – 310g per block (appx 2.5 medium peppers) Grains Brown Rice (cooked) – 42g per block (appx 1/5 of a cup) Wild Rice (cooked) – 50g per block (appx 1/3 of a cup) Oatnut Bread – 19g per block (appx ½ a slice of bread) Remember, these are only per one block. Most meals are going to require between 3 and 5 blocks of carbohydrates – meaning you will have to multiply this number by 3-5 to get the desired amount of blocks of carbs. Have questions? Send us an email:
info@CrossFitAFK.com Enjoying our content? Give us a like on Facebook or Instagram! @CrossFitAFK 50-40-30-20-10 reps for time of:
Row (calories) Wall-ball shots W: 14lb ball to 9ft target M: 20lb ball to 10ft target At Home WOD 30-25-20-15-10 reps of: Calories on a machine (bike, rower, treadmill or use a phone app for running or biking outdoors) or double the reps and perform speed steps on short elevated surface for that amount of time (1-minute on round one, 50-seconds on round two, ect.) Squats Post scores to comments, include scales and modifications. |
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