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Fitness at the keyboard

220429 - Manion

4/29/2022

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Workout of the day

7 rounds for time of:
400-meter run
29 back squats
​
W: 95lb
M: 135lb

Workout at home

7 rounds of:
400-meter ruck run, with a backpack
29 squats, wearing the backpack

This is a hero workout, really try to wear the backpack even if it is light. The volume is meant to be above normal and 29 squats per round does just that. Reduce the overall distance of each run and squat backpack-less if there is considerable breakdown of the movements. Check out this quick video from CrossFit for some insight on this workout and the real reason there is so many rounds and squats.

Post scores and scales to comments.
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220428

4/28/2022

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Workout of the day

For time
​10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bar
30 box jumps
10 wall walks

W: 20in box
M: 24in box

Workout at home

For time
10 wall walks
30 box jumps 
30 sit-ups
30 box jumps
30 laying leg raises
30 box jumps
10 wall walks

Use a step or sturdy stool for box jumps. Scale to step-ups if jumping is not an option. To increase the difficulty of the sit-up hold onto a loaded backpack at the chest. A backpack can also be used between the feet to increase the difficulty of the laying leg raises if needed. Scale the wall walks to a partial wall walk by going from the plank position, stepping the feet on the wall, and walking back down to a plank position. 

​Post scores and scales to comments.
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220427

4/27/2022

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Workout of the day

For time:
12-9-6 reps of
Deadlifts
​Bar Muscle-ups

W: 205lb
M: 315lb

Workout at home

For time:
​30-20-10 reps of
Deadlifts with two objects, use two backpack, grocery bags, soup cans, or dumbbells if available.
Bent over rows, with both objects
Push-ups, hands on objects if safely possible to create a deficit

Post scores and scales to comments. 

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220425

4/25/2022

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Workout of the day

Complete as many rounds as possible in 12-minutes of:
10 burpees
25 double-unders

Workout at home

12-minutes of:
10 burpees
25 jumping jacks

Post scores and scales to comments. 
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220424

4/24/2022

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Workout of the day

Overhead squat
5-5-3-3-3-1-1-1-1-1 reps

Then, For time:
2k row

Workout at home

Every minute on the minute for as long as possible
2 back pack goblet squat
Every minute add 2 reps. Continue for as long as possible. For example: 0:00-1:00 2 reps are completed, 1:01-2:00 4 reps are completed ect... 

Then, 10-minutes of:
Run for distance.

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220423

4/23/2022

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Workout of the day

2022 age-group quarterfinal workout 1

3 rounds for time of:
20 toes-to-bar
20 alternating dumbbell snatches

W: 50lb
M: 70lb

Workout at home

3 rounds of:
20 V-ups
30 ground to overheads, with a backpack

Post scores and scales to comments. 
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220421

4/21/2022

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Workout of the day

4 rounds for time of:
30 single-leg squats
15 sumo deadlift high pulls

W: 75lb 
M:115lb

Workout at home

4 rounds of:
30 single-leg squats
20 back pack sumo deadlift high pulls

Post scores and scales to comments. 
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220420

4/20/2022

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Workout of the day

Bench press
5-5-3-3-3-1-1-1-1-1 reps
Then,
 1-mile run

Workout at home

Push-ups
55 reps in AFSAP
Then,
1-mile run/jog/walk

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220419 - Tommy V

4/19/2022

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Workout of the day

For time:
21 thrusters
12 rope climbs, 15ft ascent
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

W: 75lb
​M: 115lb

Workout at home

21-15-9 reps of:
Back pack thrusters
Weight transfers in a plank, with back pack

​Post scores and scales to comments.
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220417

4/18/2022

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Workout of the day

3 rounds for time of:
50-meter walking lunges in AFSAP
1 burpee per lunge step taken

This workout can be completed at home. If there is not a 50-meter lane that this can be completed on, use smaller sections as needed or set a number of lunges and burpees to complete for 3 rounds that will give you a fast and relatively intense workout.

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220416 - Roaming Diane

4/16/2022

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Workout of the day

For time
21-15-9 reps/meters
Deadlift
Handstand walk

W:155lb
M: 225lb

Scale the handstand walk to straight leg bear crawls for the same distance or 7-5-3 reps of wall walks if handstand walks are not an option. Reduce the weight on the deadlift to a load that can be moved safely and quickly for each round in a set or two. 

Workout at home

For time
​21-15-9 reps/meters
Broad jumps
Handstand walk

W: 4ft broad jump
M: 6ft broad jump

​Post scores and scales to comments.
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220415 - Fight Gone Bad!

4/15/2022

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Workout of the day

3 rounds for max reps of:
1-minute of wall ball shots
1-minute of sumo deadlift high pulls
1-minute of box jumps
1-minute of push presses
1-minute of calorie row
1-minute rest

W: 14lb ball to 9ft target, 20in box, 55lb barbell
M: 20lb ball to 10ft target, 20in box, 75lb barbell

Workout at home

3 rounds of:
1-minute of goblet squats, use a back pack
1-minute of back pack sumo deadlift high pulls
1-minute of lateral jump overs, jump over the back pack
1-minute of push presses, use the back pack
1-minute plank, score for this station is seconds held during the minute
1-minute rest

Scale this workout with exercises versions that can be completed at a continuous aerobic pace for each minute. Use any light household object if a back pack is not an option. 

​Post scores and scales to comments. 

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220413

4/13/2022

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Workout of the day

For time:
15 strict handstand push-ups
21 sit-ups
12 strict handstand push-ups
21 sit-ups
9 strict handstand push-ups
21 sit-ups
15 strict ring dips
21 sit-ups
12 strict ring dips
21 sit-ups
9 strict ring dips
21 sit-ups
15 push-ups
21 sit-ups
12 push-ups
21 sit-ups
9 push-ups
21 sit-ups

This workout can be completed at home. Modify the dips to chair or bench dips as needed. Modify the handstand push-up to a pike variation that each set can be completed in 1-2 sets. reduce the volume as needed, for example, do 15 sit-ups between each set. This is a total of 45 strict reps of pressing in three different planes (variations) and will definitely be a good day to work on upper body stamina. 

The break the sit-ups provide will be enough to let the arms rest between sets, however as the mid-line is taxed, holding a strong position and cardiovascular endurance will become more challenging as the workout goes on. This should still be quick, even with the higher volume of shoulder, arm, and midline work. Scale the reps as needed so this doesn't become a 45-minute onslaught of staring at the ground waiting for your strength and power to comeback. 

Post scores and scales to comments. ​
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220412

4/12/2022

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Workout of the day

Front squat
​1-1-1-1-1-1-1 reps

Workout at home

Tabata reverse lunges, alternating steps
​
A tabata is 8 rounds of 20-second of work and 10-second of rest.
This is a 4-minute workout where the score is the round with least amount of reps completed in any of the 20-second rounds. Hold a light back pack or other household item in the front rack position to increase the challenge of this workout. 

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220411 - Eva

4/11/2022

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Workout of the day

5 rounds for time of:
800-meter run
30 kettlebell swings
30 pull-ups

W: 24kg kettlebell
M: 32kg kettlebell

Workout at home

5 rounds of:
800-meter run
30 back pack swings
30 back pack shoulder presses

Post scores and scales to comments. 
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220409

4/9/2022

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Workout of the day

Deadlift
​3-3-3-3-3-3-3 reps

Workout at home

Single leg deadlift
10-10-10-10-10 reps, each leg
Use a moderately heavy object, focus on the starting position and balance evenly on the whole foot. 

​Post scores and scales to comments.
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220408

4/8/2022

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Workout of the day

3 rounds for time of:
400-meter row
21 burpees
400-meter run
​Rest 3-minutes between rounds

This is almost a repeat of a workout done on 220110 (January 10th, 2022). This version includes a good chunk of rest between rounds which means the rounds can be completed at a higher intensity than the January version that had no rest and was a more continuous style workout. The overall distance and volume is still moderate and the 3-minute rest period, although nice to have, will only increase the total time of completion so plan accordingly and choose distances and a burpee variation that doesn't eat too much of your time.

Workout at home

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

Post scores and scales to comments.
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220407 - Amanda

4/7/2022

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Workout of the day

For time
​9-7-5 reps of:
Muscle-ups
​Squat snatches

W: 95lb
M:135lb

Workout at home

For time
12-10-8 reps
Double knee tuck
Single arm back pack snatches, left arm
Single arm back pack snatches, right arm

Check out this video by Huddle CrossFit on a quick demo on the double knee tuck. 

​Post scores and scales to comments. 
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220405

4/5/2022

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Workout of the day

Split Jerk
5-5-3-3-3-1-1-1-1 reps

Workout at home

Cartwheel
1-1-1-1-1-1-2-2-2-2-3-3

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220404

4/4/2022

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Workout of the day

5 rounds for time of:
20 pull-ups
​400-meter run

For the athletes who are great at pull-ups, these rounds should all be completed in 1-2 sets each. For the rest of us, 3-4 sets with very little rest is a great option. If this is not maintainable reduce the volume to 10-15 reps or scale the pulling exercise to jumping pull-ups or even ring rows. The quickest runners with 6-minute mile times or faster should use these runs as sprints. For intermediate and beginner athletes these should be paced out runs from the start as to not petter out in the later rounds. If the runs take more than 3-minutes consider reducing the distance to 200-300 meters or a quick out and back walk across the gym floor or available space. 

Workout at home

5 rounds for time of:
20 push-ups
400-meter run

​Post scores and scales to comments. 
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220403 - Karen

4/3/2022

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Workout of the day

For time:
150 wall ball shots

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

Workout at home

For time:
​150 back pack thrusters

​Post scores and scales to comments. 
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220401

4/2/2022

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Workout of the day

3-positions of the Dumbbell Row
image by CrossFit

Complete as many rounds as possible in 15-minutes of:
​15 dumbbell rows, left arm
15 dumbbell rows, right arm
50ft handstand walk

W: 35lb dumbbell
M: 50lb dumbbell
Picture





Workout at home

Single sided exercises are great for balancing out deficiencies from side to side. Usually named "Unilateral", this type of exercise is great for working on weakness and building a foundation that can be applied to movements that utilize both sides together, or "Bilateral". 
15-minutes of:
15 single arm backpack rows, left arm
15 single arm backpack rows, right arm
25ft single arm waiter walk, left arm
25ft single arm waiter walk, right arm

Post scores and scales to comments.
​
The waiter walk is a single arm overhead carry that builds shoulder, elbow, and wrist stability while also challenging the core. The coordination to keep the mid-line stable and object overhead controlled during this exercise is more important than overall load and speed of the exercise. 
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Away from the keyboard. Onto health. 

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