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Fitness at the keyboard

N.M.N.

7/31/2022

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As the 2022 CrossFit Games come up next week, we will be running our own small competition. There will be 5 test each from the original journal article "How Fit Are You?". The best possible score that can be earned is 100 points, or 20 points per workout. This is a very broad and general test of fitness. The GPP, general physical preparedness, that comes from the regular workout of the day will prepare you for what is down the road. There is running but no worries,  no marathons needed (N.M.N.) for these test. Brush up on the PDF underlined above, have fun, and scale and modify as needed. 
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220730

7/30/2022

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Workout of the day

21-15-9 reps for time of:
Calorie bike
Snatches

W: 85lb
​M: 105lb

Workout at home

21-15-9 reps of:
V-ups
Handstands kick-ups

​Post scores and scales to comments. 
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220729

7/29/2022

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Workout of the day

21-18-15-12-9-6-3 reps for time of:
Box jumps
Ring push-ups

W: 24in
​M: 30in

Workout of the day

21-18-15-12-9-6-3 reps for time of:
Box step-ups or box jumps
​Chair push-ups, between two chairs

Post scores and scales to comments. 
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220728 - Grace

7/28/2022

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Workout of the day

30 reps for time of:
Clean and jerks

W: 95lb
​M: 135lb

Workout at home

30 reps for time of:
Burpees to a 10in target

Post scores and scales to comments. 
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220726 - Mary

7/26/2022

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Workout of the day

Complete as many rounds as possible in 20-minutes of:
5 handstand push-ups
10 single-leg squats
​15 pull-ups

Workout at home

20-minutes of:
5 handstand push-ups or seated shoulder press with a backpack
10 single-leg squats or loaded squats with the backpack
15 back pack bent over rows

Post scores and scales to comments. 
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220725

7/25/2022

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Workout of the day

4 rounds for time of:
1-minute L-sit hold
​400-meter run

Midline Stability, Part 1: More Than the Core

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220724

7/24/2022

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Workout of the day 

5 rounds for time of:
5 deadlifts
10 burpees

W: 185lb
M: 275lb

Workout at home

5 rounds for time of:
10 back pack ground to overhead
10 burpees

Post scores and scales to comments.
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220722

7/22/2022

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Workout of the day

Complete as many rounds as possible in 15-minutes of:
​12 muscle-ups
36 kettlebell swings

W: 24kg
M: 32kg

Workout at home

15-minutes of:
12 burpee tuck jumps
36 back pack swings

​Post scores and scales to comments. 
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220721

7/21/2022

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Workout of the day

3 max sets of handstand push-ups
Then,
Shoulder press
​3-3-3-3-3 reps 

Workout at home

3 max sets of handstand push-ups (Scale to push-ups or some version of an inverted or elevated push-up.)
Then, 
Tabata (4-minutes of 20-seconds of work and 10-seconds of rest. Score for total reps accumulated across all 8 rounds.)
Back pack shoulder presses

Post scores and scales to comments. 
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220720

7/20/2022

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Workout of the day

Complete as many rounds as possible in 12-minutes of:
3 10ft rope climbs from seated
50 double-unders

Workout at home

12-minutes of:
12 back pack bent over rows
21 tuck jumps

​Post scores and scales to comments. 
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220718

7/18/2022

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Workout of the day

Clean and Jerk
​1-1-1-1-1-1-1 reps

Workout at home

Accumulate 2-minutes in a back bridge hold

Rest 2-minutes

Then, accumulate 2-minutes in a L-sit hold

​Post scores and scales to comments. 
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220717

7/17/2022

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Workout of the day

Complete as many rounds as possible in 20-minutes of:
500-meter row
50 single leg squats, alternating
10 squat snatches

W: 95lb
​M: 135lb

Workout at home

20-minutes of:
500-meter run
50 single leg squats, alternating
10 single arm squat snatches, with a back pack or other household item, alternating

Post scores and scales to comments. 
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220716

7/16/2022

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Workout of the day

10 rounds for time of:
100-yard swim
Rest 1-minute between rounds

Workout at home

10 rounds for time of:
200-meter sprint
Rest 1-minute between rounds

Post scores and scales to comments.
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220714

7/14/2022

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Workout of the day

10 1-minute rounds for max calories of:
60 yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max calories on a bike
Rest 2-minutes between rounds

W: 205lb
M: 315lb

Workout at home

10 1-minuter rounds of:
60 yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 inverted burpees
Max sit-ups
Rest 2-minutes between rounds

Post scores and scales to comments. 
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220713

7/13/2022

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Workout of the day

21-18-15-12-9 reps for time of:
Chest-to-bar pull-ups
Dumbbell thrusters

W: 35lb dumbbells
M: 50lb dumbbells

Workout at home

21-15-9 reps for time of:
Single arm backpack rows, left arm
Single arm backpack rows, right arm
Single arm backpack thrusters, left arm
Single arm backpack thrusters, right arm

​Post scores and scales to comments. 
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220712

7/12/2022

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Workout of the day

For time:
500-meter row
30 bench presses
1000-meter row
20 bench presses
2000-meter row
10 bench presses

The weight on the bench press is your body weight, scale this workout by reducing the percentage of body weight for the bar, and/or reducing the distance of each row. 

Workout at home

For time:
500-meter run
30 inverted push-ups
1000-meter run
20 inverted push-ups 
2000-meter run
10 inverted push-ups 

Place your feet on an object above floor level. Use a push-up variation that allows every rep to be performed without a flexed or extended midline (no piked or sagging hips). 

Post scores and scales to comments. 
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Couches/Sharks/Burpees/?

7/11/2022

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Who wants to be injured? Imagine a person living in fear of going outside and getting a sun burn or being struck by lightning. This person might think staying inside, wrapped in bubble wrap, on the couch or bed is the safest thing for them. Is it really? What is that person's quality of life? Sure, they are at low risk of being bitten by a shark... would this person be as afraid of a medical diagnosis about their health being in decline? Although the person indoors is relatively safer from physical injury, this does not mean their health and overall wellness is safe.

A valid fear preventing people from getting off the couch is that an injury can occur during a workout or physical activity. There are two scenarios where this is most likely to be true. One scenario is for people who have not been in a gym or have an athletic background. These individuals might need more guidance and structure to be safe in the gym. A good CrossFit affiliate always has a trainer, and there is a structure to the coach-led session. The other group that might fall into the risk of injury category comes up when de-conditioned athletes who "still have it" become the weekend warrior. These athletes, who had structure but haven't moved their body in an intense way in years will greatly benefit from having a CrossFit trainer teach, correct, and scale workouts for them to safely achieve their performance goals. Working out out at a gym under supervision and with a structured plan for the day, limits the risk of injury and prepares people to handle any physical task that might arise in their everyday life.

There is risk to exercise and physical activity, but the benefits greatly outweigh them; even in some extreme situations like cancer patients, pregnancy, and spinal injuries. Check out this source for a thorough review on the safety and efficacy of high intensity training for many special populations. The video on this post also takes an even closer and more recent look into all of these topics. 

What might not be as noticeable as physical injury is the risk to staying sedentary, and that risk can even be amplified in a negative way by poor nutrition. CrossFit is eating well and moving well, and that's what is meant by the phrase "Off the couch, off the carbs". The risk to health can start mildly, like a slightly higher resting heart rate or an achy knee or back. But these small signs and symptoms pile onto each other over time. Eventually a hand-full or more of chronic diseases will be in control of a persons life. The best way to keep chronic disease from evolving into a life of treatment and management is to stay as healthy and fit as possible. CrossFit's general physical preparedness style of training does just that. Do to the constantly varied functional movement at high intensity that CrossFit prescribes, the exercise starts to build what is called a hedge against chronic disease.

Moving better means feeling better and CrossFit is the place to learn, practice, and train essential movements. Quality of life is how well you are able to do the things you enjoy. Fitness is work capacity, or the ability to do the things you enjoy. What you do and how much you do matters. Exercise will allow you to do more of what you enjoy for longer both per session, and over your lifetime. CrossFit, as a fitness program, increases longevity of feeling better and increases one's opportunity to live life to the fullest. Yeah, there are jokes about Pukie the clown and Uncle Rhabdo. Those cases are few and far between. CrossFit, or even general physical activity is not dangerous. Chronic disease is dangerous. 

What do you think is more likely to get you, a burpee, a shark, or a couch?

Pukie the Clown

When one exerts themselves beyond their capacity, or maybe just ate the wrong thing before a workout, they might meet "Pukie". Read this article to learn more about how to keep this guy away.
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Uncle Rhabdo

Like the clown mascot, Pukie, and the phrase "Aunt Flow", Rhabdo is short for Rhabdomyolysis, which is when damage is done to the muscle that becomes poisonous to your body. Exercise induced Rhabdo is real, but not common. Athletes who fall into this trap are often performing workouts alone without supervision or have got bitten by the volume bug. Read this article to learn a little more about the risk of Rhabdo. 
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Is CrossFit Dangerous? 

"Poorly interpreted — and in some cases, outright fraudulent — data has fostered the widespread misconception that the rate of injury among CrossFit practitioners is higher than more conventional workout programs. Dr. Amy West will review the data assessing injury rates among CrossFit practitioners, both absolutely and relative to other forms of exercise, while also explaining how the belief that CrossFit causes a high rate of injury emerged. By providing a more informed understanding of the risk profile associated with CrossFit, Dr. West will elucidate why, when performed effectively, CrossFit can be used to improve health outcomes and quality of life among athletes." - CrossFit.com
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220710

7/10/2022

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Workout of the day

Complete as many rounds as possible in 20-minutes of:
400-meter run
20 GHD sit-ups
10 overhead squats

W: 65lb
​M: 95lb

Workout at home

20-minutes of:
400-meter run 
20 straight leg sit-ups
10 broom stick overhead squats

Post scores and scales to comments. 
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220709

7/9/2022

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Workout of the day

Complete as many rounds as possible in 6-minutes of:
12 power cleans
21 squats

W: 125lb
​M: 185lb

Workout at home

6-minutes of:
21 back pack cleans
12 push-ups

Post scores and scales to comments. 
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220708

7/8/2022

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Workout of the day

Complete as many rounds as possible in 10-minutes of:
10 ring dips
10 box jumps
10 toes-to-bar

W: 24in box
M: 30in box

Workout at home

10-minutes of:
10 chair dips, between two chairs
10 step-ups
10 V-ups

Post scores and scales to comments
​
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220706 - Barbara Ann

7/6/2022

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Workout of the day

5 rounds, each for time of:
20 handstand push-ups
30 deadlifts
40 sit-ups
50 double-unders
Rest precisely 3-minute between rounds

W: 95lb
​M: 135lb

Workout at home

5 rounds of:
20 push-ups or pike push-ups
30 single arm back pack deadlifts, total
40 sit-ups
50 jumping jack
Rest 3-minutes between rounds

​Post scores and scales to comments. 
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220705

7/5/2022

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Workout of the day

Back Squat
3-3-3-3-3 reps

Workout at home

Weight Split Squat, each leg
10-10-10-10-10 reps

Post scores and scales to comments.
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220704 - Badger

7/4/2022

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Workout of the day

3 rounds for time of:
30 squat cleans
30 pull-ups
800-meter run

W: 65lb
​M: 95lb

Workout at home

3 rounds for time of:
30 back pack cleans
30 candle sticks
800-meter run

Post scores and scales to comments. 
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220702

7/2/2022

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Workout of the day

2 rounds for time of:
50 burpee box jump overs
75 double-unders
100 wall-ball shots

W: 20in box, 14lb ball to 10ft target
M: 24in box, 20lb ball to 10ft target
​

Workout at home

2 rounds for time of:
50 burpees
75 jumping jacks
100 back pack thrusters

Post scores and scales to comments. 
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220701

7/1/2022

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Workout of the day

For max distance in 8/9-minutes
2000-meter row
Max handstand walk in remaining time (5ft segments)

Workout at home 

For max distance in 8/9-minutes
2000-meter run
Max handstand walk in remaining time (sub a bear crawl or wall walks)

Post scores and scales to comments. 


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Away from the keyboard. Onto health. 

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