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Fitness at the keyboard

210930

9/30/2021

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Workout of the day

Thruster
​1-1-1-1-1-1-1-1-1-1-1-1 reps

Workout at home

6 rounds of:
30-seconds backpack squats
30-seconds rest
30-seconds hollow rocks
30-seconds rest

Post scores and scale to comments.
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210929

9/29/2021

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Workout of the day

Each for max rounds and reps of:
5-minutes of:
5 single-arm kettlebell swings
10 up-downs to a plate
3-minute rest
4-minutes of:
10 Russian swings
10 up-downs to a plate
3-minute rest
3-minutes of:
Max distance kettlebell carry

W: 35lb kettlebell
​M: 53lb kettlebell

Workout at home

5-minutes of:
5 backpack swings
10 up-downs 
3-minute rest
4-minutes of:
10 backpack sumo deadlift high-pulls
10 up-downs 
3-minute rest
3-minutes of:
Max distance backpack carry

​Post scores and scales to comments.

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210928

9/28/2021

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Workout of the day 

5 rounds for time of:
500-meter row,
- After each row, perform 2 double-unders for each pull taken to complete the 500-meters

Workout at home

For Time:
100 backpack thrusters
-every minute on the minute, including the start, perform 15 jumping jacks.

​​Post scores and scales to comments.
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210927

9/27/2021

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Workout of the day

​For Time:
50-30-20 reps of:
Thrusters
Pull-ups

W: 45lb
​M: 65lb

Workout at home

12-minutes of:
9 backpack deadlifts
9 single-leg squats, each leg
9 single-arm backpack upright rows, each arm

​​Post scores and scales to comments.
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210926

9/26/2021

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Workout of the day

2 rounds for time of:
50 cal. row
​25 handstand push-ups

Workout at home

2 rounds for time of:
800-meter run or walk
​25 handstand push-ups or seated backpack shoulder presses

Post scores and scales to comments.
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Zone & Nutrition Labels: California Sushi Roll

9/25/2021

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Picture
Picture
Ugh, I hate myself for doing this one already but here we go... 
If you're like me you LOVE a good sushi snack... Well honestly you may want to skip this post because a quick glance at this nutrition label tells me that unfortunately the California Roll is nowhere near balanced. 

While I consider a good sushi roll to be one of the finer things in life, I limit how often I eat it, and you'll see why in a minute. 

Without further ado!
Protein: 5g / 7g = .7 ≈ about a 1 block protein
Carbohydrates: 34g / 9g = 3.7 ≈ about a 4 block carb
Fat: 4g / 3g = 1.3 ≈ about a 1 block fat

Now... This is clearly not a very balanced meal, and I actually notice at the top that it says "about 2 servings per container," which means that this roll is actually more like a 1.5 block protein, 7 block carbohydrate, and 3 block fat. YIKES! 

We would need to eat about half of this roll and still supplement protein and fat... Maybe request the sushi roll come with raw salmon and some of those delicious sesame seeds on top? That honestly sounds like a win-win to me! I love a little raw salmon in my life. Plus fish oils work wonders on the body. 

​Comment below with some of your favorite snacks and we will choose some to add to the website all Zone'd out for you :)
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Community Workout! 210925

9/25/2021

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Workout of the day 

5 rounds for max reps of:
1-minute shuttle sprints, 10-meters 
1-minute plank hold, for seconds
1-minute med-ball deadlifts
1-minute rest

M: 20lb
W: 14lb

Workout at home

5 rounds for max reps of:
1-minute shuttle sprints, 10-meters 
1-minute plank hold, for seconds
1-minute backpack deadlifts
1-minute rest

Post scores and scales to comments.
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210924

9/24/2021

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Workout of the day

For time:
​30 strict muscle-ups

Workout at home

10 rounds of:
4 double knee tucks in plank
4 alternating knee-to-elbow in plank
4 hand release push-ups

Post scores and scales to comments.
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210923

9/23/2021

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Workout of the day 

Back Squat
10-5-3-1-1-1-3-5-10 reps

Workout at home

7 rounds not for time:
5 goblet squats, with a backpack or other household item.
10 jumping squats
15 good mornings, holding the same item

rest as needed between rounds.

Post scores and scales to comments.
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210922

9/22/2021

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Workout of the day 

3 rounds for time of:
1000-meter run
50 sit-ups
25 deadlifts
​Rest 2-minutes between rounds

M: 185lb
W: 125lb

Workout at home

2 rounds for time of:
1000-meter run or 400-meter walk
50 sit-ups
20 broad jumps
Rest 2-minutes between rounds

W: 3ft jump
M: 4ft jump

​Post scores and scales to comments.
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210921

9/21/2021

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Workout of the day 

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

W: 35lb dumbbells, 20in box
M: 50lb dumbbells, 24in box

Workout at home​

3 rounds of:
25 backpack push presses
40 box/step toe touch, no load
25 step-ups with backpack
40 box/step toe touch, no load

​Post scores and scales to comments.
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210920

9/20/2021

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Workout of the day

3 rounds for time of:
15 cal. bike
12 power snatches
9 burpees

W: 65lb
M: 95lb

Workout at home

10-minutes of:
200-meter run/walk
12 backpack burpee, push-up followed by ground to overhead while holding the backpack. 

​Post scores and scales to comments.
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Methodology part six “CrossFit is empirically driven, clinically tested, and community developed.”

9/19/2021

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Early on, the goal was to get some of the fittest to engage in CrossFit because they were essentially the tip of the spear. We collected data on how these people train, eat, and recover; and CrossFit’s ability to improve their general physical fitness. Emotional and social health also improved as more people joined in on what was a “shared suffering” of tough workouts. Today CrossFit has over 10,000 affiliates across the world and although the tip of the spear is inspiring, the goal of CrossFit is clear: improve fitness for everyone. Fitness is the opposite of sickness, and both can be plotted as extremes on the same continuum. In the middle of this continuum is wellness and all these are snapshots of health. Data suggests that being better at thrusters and pull-ups, and working on running and lifting directly correlates to better blood pressure and triglycerides. ​

Starting CrossFit is a path to health. The evidence is showing that the CrossFit methodology: constantly varied, functional movements, executed at high intensity generates and drives health and performance markers in the right direction. The benefits of the CrossFit methodology include burning body fat and improving general skills like cardiovascular respiratory endurance, stamina, flexibility, agility, balance, and more. The benefits are tightly connected to the way we train. Form follows function: it is about training what the body is built to do and try to do it better every day. 

Send us an email today to get started:

info@CrossFitAFK.com
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210919

9/19/2021

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Workout of the day 

Complete as many rounds as possible in 18-minutes of:
80 cal. bike
60 sit-ups
40 pull-ups
20 box jumps

W: 20-in box
M: 24-in box

Workout at home

18-mintues of:
80 mountain climbers
60 sit-ups
40 backpack swings (light to moderate load)
20 box jumps or broad jumps/large steps

W: 3ft broad jump
M: 4ft broad jump

Scale the distance of the jump as needed to something that can be maintained with constant movement. A large step can be performed if jumping is not an option.

​Post scales and scores to comments.
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Community workout! 210918

9/18/2021

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Workout of the day 

On a 12-minute clock complete as many reps as possible of:
3-minutes of box step-ups
3-minutes of inverted push-ups (feet on the box)
2-minutes of box step-ups
2-minutes of inverted push-ups
1-minute of box step-ups
1-minute of inverted push-ups

W: 16-in box
​M: 20-in box

Scale the push-ups to regular on the floor or elevated (with hands on the box instead of feet). Reduce the box height for both movements as needed. 

Workout at home

On a 12-minute clock complete as many reps as possible of:
3-minutes of box step-ups
3-minutes of elevated push-ups
2-minutes of box step-ups
2-minutes of elevated push-ups
1-minute of box step-ups
1-minute of elevated push-ups

​Post scores and scales to comments.
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Zone & Nutrition Labels: Quinoa

9/17/2021

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Picture
Ah yes, the infamous Quinoa! I actually want to consider this post to be called "The Quinoa Controversy" because quinoa is notably known for being "protein-packed." I've never been impressed (though it does have more protein than rice... but is that actually impressive?) 

Nonetheless, let's get started!
Protein: 8g / 7g = 1.2 ≈ about 1 block protein
Carbohydrate: 39g / 9g = 4.3 ≈ about 4 blocks of carbs
Fat: 4g / 3g = 1.3 ≈ about 1 block of fat


I'm usually looking for a 4 block meal, so it looks like one cooked cup of quinoa is about right! I would need to supplement a protein and fat. What better to pair with quinoa than chicken and avocado? I would supplement about 75g of chicken (3 blocks) and about 60g or 1/3 of an avocado (3 blocks). Perhaps even top it off with some lettuce and a light balsamic drizzle. Yummy! 

​Comment below with some of your favorite snacks and we will choose some to add to the website all Zone'd out for you :)
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210917

9/17/2021

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Workout of the day 

Complete as many rounds as possible in 10-minutes of:
5 power cleans
10 toes-to-bar

W: 145lb barbell
M: 205lb barbell

Workout at home

10-minutes of:
5 heavy backpack clean (med-ball clean style)
15 V-ups

​Post scores and scales to comments.
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Implementation Part Two "We've learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means."

9/17/2021

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Intensity drives results: moving more load, more reps (distance), faster is what functional movements are all about and why CrossFit's methodology of mixing these parameters produces such a profound neuroendocrine response and motor control. Making intensity competitive encourages people to move more, further, and faster than they normally would without the element of competition. 

Take this scenario: the basketball stadium erupts in a roar as the teams are tied point for point, the offense has the ball and 10 seconds left to make a shot and win the game. Athletes on the court know that this is their chance, and the encouragement from the stadium is amplifying by the second. This is an intense environment that can build up (or take down) competitors. These moments are almost un-replicate-able in a regular team or individual practice. 

Biopsychosocial responses in the body will be amplified by applying this sort of exciting environment to fitness. The body will do more, better, and faster than in a relaxed environment. Psychological benefits include; confidence, and mental toughness.  A sense of social belonging will also emerge. Improved performance goes hand in hand with health markers and psychological well-being. 
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Implementation Part Three "The late Col. Jeff Cooper observed that 'the fear of sporting failure is worse than than the fear of death.' It is our observation that men will die for points."

9/16/2021

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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. 
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210916

9/16/2021

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Workout of the day

Complete as many rounds as possible in 20-minutes of:
20 cal. row
15 ring dips
10 dumbbell Turkish get-ups

W: 35lb dumbbell
​M: 50lb dumbbell

Workout at home

20-minutes of:
100-meter farmer carry (soup cans or other household objects)
15 box dips
5 turkish get-ups, hold the soup can overhead if possible

Post scores and scale to comments.
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210915

9/15/2021

2 Comments

 

Workout of the day 

Deadlift
​3-2-2-2-1-1-1-1-1 reps

Workout at home

Tabata backpack deadlifts
8 rounds for reps of:
20-second backpack deadlifts (heavy)
10-seconds rest 

​Post scores and scales to comments.
2 Comments

210914

9/14/2021

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Workout of the day 

5 rounds for time of:
50 double-unders
50ft single arm dumbbell overhead walking lunges

W: 35lb dumbbell
​M: 50lb dumbbell

Workout at home

5 rounds of:
50 lateral hops over object
100-ft overhead walking lunge, or overhead carry

Post scores and scales to comments.
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210913

9/13/2021

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Workout of the day

For Time: 
21 back sqauts, body weight
7 rope climbs, 15 ft ascents
15 back squats
5 rope climbs
9 back squats
3 rope climbs

Workout at home

21 weighted goblet squats
42 backpack sumo deadlift high-pulls
15 weighted goblet squats
30 backpack sumo deadlift high-pulls
9 weighted goblet squats
18 backpack sumo deadlift high-pulls

Post scores and scales to comments
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210912

9/12/2021

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Workout of the day 

Complete as many rounds as possible in 20-minutes of:
30-seconds ring L-sit hold
15 ring push-ups
​30 calorie bike

Workout at home

20-minutes of:
30-second L-sit hold
15 hand release push-ups
50 high knee steps

Post scores and scales in comments.
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210911

9/11/2021

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Workout of the day 

For time, with a partner:
40 Box jump overs
200ft handstand walk
40 barbell lunges
20 muscle-ups
40 hang power cleans
20 front squats
40 synchro bar facing burpees

-Perform you-go-I-go style except for the synchronized burpees.
​-If performing this workout without a partner, cut the reps in half. 

Workout at home

For time:
20 walking lunges, weighted with a backpack
20 backpack swings
200ft handstand walk
20 backpack cleans
20 burpee broad jumps
20 handstand push-ups
20 weighted goblet squats

Post scales and scores in comments.

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Away from the keyboard. Onto health. 

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