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Fitness at the keyboard

Workout of the day 04/01/2021

3/31/2021

1 Comment

 
​6 rounds for time of:

2 rope climbs
10 ring dips
12 GHD sit-ups

At Home WOD:
4 rounds for time of:

30-second L-sit hold (variation)
10 bench dips
20 sit-ups

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

Workout of the day 03/31/2021

3/30/2021

0 Comments

 
“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


0 Comments

Workout of the day 03/30/2021

3/29/2021

0 Comments

 
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

0 Comments

Prescription part six “Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied”

3/28/2021

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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

0 Comments

Workout of the day 03/28/2021

3/27/2021

0 Comments

 
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. 

0 Comments

Workout of the day 03/27/2021

3/26/2021

0 Comments

 
Run 5,000 meters

At Home WOD:
Run/walk 5,000 meters

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

Workout of the day 03/26/2021

3/25/2021

0 Comments

 
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. 

0 Comments

Prescription part five “Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.”

3/24/2021

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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

0 Comments

Workout of the day 3/24/2021

3/24/2021

0 Comments

 
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. 
0 Comments

Workout of the Day 03/23/2021

3/22/2021

1 Comment

 
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. ​
1 Comment

Workout of the Day 03/22/2021

3/21/2021

1 Comment

 
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. 

1 Comment

A balanced diet for you

3/21/2021

0 Comments

 
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
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Workout of the day 03/20/2021

3/19/2021

1 Comment

 
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.

1 Comment

Workout of the day 03/19/2021

3/18/2021

0 Comments

 
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.

0 Comments

Workout of the day 03/18/2021

3/17/2021

1 Comment

 
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.
1 Comment

Comparing blocks of fat

3/16/2021

0 Comments

 
​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

0 Comments

Workout of the day 03/16/2021

3/15/2021

1 Comment

 
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.
1 Comment

Workout of the day 03/15/2021

3/14/2021

1 Comment

 
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.

1 Comment

Workout of the day 03/14/2021

3/14/2021

1 Comment

 
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.

1 Comment

Prescription part four “Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power.”

3/12/2021

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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

0 Comments

Workout of the day 03/12/2021

3/11/2021

1 Comment

 
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


1 Comment

Workout of the day 03/11/2021

3/10/2021

1 Comment

 
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)
1 Comment

Workout of the day 03/10/2021

3/10/2021

2 Comments

 
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
2 Comments

Comparing blocks of carbohydrates

3/8/2021

0 Comments

 
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

​
0 Comments

Workout of the Day 03/08/2021

3/6/2021

2 Comments

 
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.
2 Comments
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