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Fitness at the keyboard

211031

10/31/2021

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Workout of the day

For Time:
Run 1-mile

Then, 
Bench press
​5-3-3-1-1-1 reps

Workout at home

For Time:
Run/walk 1-mile or as far as possible in 12-minutes

Then,
5 rounds of max push-ups
-rest as needed between rounds

Post scores and scales to comments.
0 Comments

211031

10/30/2021

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Workout of the day 

Complete as many rounds as possible in 15-minutes of:
25 toes-to-bar
50-cal. row
75 push-ups
50 box jumps
25 pull-ups

W: 20in box
​M: 24in box
​

Workout at home

15-mintues of:
25 laying toes-to-bar
50 backpack sumo deadlift highpulls
75 backpack push presses
50 step-ups
25 backpack bent over rows

​Post scores and scales to comments.
0 Comments

211029

10/29/2021

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Workout of the day

For Time:
4 legless rope climbs, 15ft ascent
40 alternating single-leg squats
40 alternating dumbbell snatches
3 legless rope climbs, 15ft ascent
30 alternating single-leg squats
30 alternating dumbbell snatches
2 legless rope climbs, 15ft ascent

20 alternating single-leg squats
20 alternating dumbbell snatches
1 legless rope climb, 15ft ascent

10 alternating single-leg squats
10 alternating dumbbell snatches

W: 35lb dumbbell
M: 50lb dumbbell

Workout at home

For time:
40 alternating single-leg squats, squat to a target or box if needed
40 backpack ground to overhead
30 alternating single-leg squats, squat to a target or box if needed
30 backpack ground to overhead
20 alternating single-leg squats, squat to a target or box if needed

20 backpack ground to overhead
10 alternating single-leg squats, squat to a target or box if needed

10 backpack ground to overhead

Post scores and scale to comments.

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211027

10/27/2021

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Workout of the day

On a 20-minute clock for reps,
8-minutes of:
Strict Shoulder Presses
-every break, perform 50 double-unders

W:75lb
M:115lb
​
Then, Rest 4-minutes

Then, 8-minutes of:
Hang Power Cleans
-every break, perform 30 squats

W: 145lb
​M: 205lb

Workout at home

8-minutes of:
Push-ups
-every break, perform 15 up-downs
4-mintue rest
8-minutes of:
Backpack Power Cleans
-every breaks, perform 30 squats

Post scores and scales to comments.
0 Comments

211026

10/26/2021

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Workout of the day 

3 rounds for time of:
800-meter run
50 deadlifts

W: 65lb
M: 95lb

Workout at home

3 rounds of:
800m run or 250m walk
1-minute plank
25 backpack deadlifts
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211025

10/25/2021

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Workout of the day

4 rounds for time of:
50ft overhead walking lunge
25 GHD Sit-ups

W: 95lb
​M: 135lb

Workout at home

4 rounds of:
50ft overhead walking lunge
30 sit-ups
- use a broomstick or other household object overhead

Post scores and scales to comments.
0 Comments

211023 Nancy

10/23/2021

1 Comment

 

Workout of the day

5 rounds for time of:
400-meter run
15 overhead squats

W: 65lb
​M: 95lb

Workout at home

5 rounds for time of:
400-meter run
15 overhead squats, with a broomstick

Post scores and scales to comments.
1 Comment

211022

10/22/2021

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Workout of the day

"Lift Move Work"
 1 rep max Clean

Then, 
4-minutes of:
bar muscle-ups

Then,
8-minutes of:
30 double-unders
8 single-arm dumbbell push presses, left arm
8 single-arm dumbbell push presses, right arm
8 lateral dumbbell burpee overs

W: 35lb dumbbell
​M: 50lb dumbbell
This is a virtual CrossFit competition that will be held from October 21st-25th. It is a great test and way to participate in the fitness community as a whole. There are different variations for this workout based on skill level and experience as well as age group divisions. It is a 10 dollar (US) sign-up and comes with a shirt. To learn more if interested visit the link below.

https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/
​
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211021

10/21/2021

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Workout of the day

For Time:
1000-meter row
25 box jumps, 30in/24in box
1000-meter row
50 box jumps, 24in/20in box
1000-meter row
75 box jumps, 20in/14in box

Workout at home

For Time:
800-meter run
20 burpee step-ups, high step or box
800-meter run
40 burpee step-ups, moderate step or box
800-meter run
60 burpee step-ups, low step or box

​Post scores and scales to comments.
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Implementation Part One - "In implementation, CrossFit is, quite simply, a sport - the 'sport of fitness.'"

10/20/2021

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Picture
Figure 1
The very way workouts are performed in CrossFit and the atmosphere around them have many of the characteristics of other popular sports for physical and social development. Most workouts are similar to a race, which can be performed against a previous personal record, or another competitor. Tracking scores help gather quantifiable data which determines if fitness is being improved, therefore "scores" are useful both in exercise and sport. Every year many "CrossFitters" participate together in a worldwide test call the Open. Sport is also at the top of the "Theoretical Hierarchy of Developing an Athlete" (see figure 1), meaning that in addition to performing functional movements for health and wellness, sport could and should be dabbled in. Sports can benefit the fitness achieved in "non-sporty" athletes, and similarly, "sporty" 
athletes will have great benefits by training in an environment that mimics the competition. CrossFit can healthfully improve those who did not fit into sports, while simultaneously creating structured practice and competitive encouragement for others who miss those aspects of sports. The general physical preparedness that CrossFit provides is an excellent base for more adventurous people interested in expanding their sport and leisurely activities/experiences.

Cheering on friends and supporting teammates through exciting and life-changing events comes naturally to many of us. Getting behind a favorite team or sport season is enjoyable (it's why over $15 billion is spent on football each year). Like gathering for a big event, CrossFit communities gather in the same way daily to train together and cheer each other on. During the CrossFit Open and Games season, the community rallies behind each other, and people tend to become their best by trying to push a little more and hold one another accountable for the better. Sport and CrossFit share a similar community-like feeling of support, encouragement, and striving for success, which is why CrossFit is considered "the sport of fitness." 

Send us an email today to get started:

info@CrossFitAFK.com​
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211019

10/19/2021

0 Comments

 

Workout of the day

For Time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
​30 handstand push-ups

Workout at home

3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

​Post scores and scales to comments.
0 Comments

211018

10/18/2021

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Workout of the day

Back Squat
10-8-6-4-2 reps
Shoulder Press
10-8-6-4-2 reps
Deadlift
​10-8-6-4-2 reps

Workout at home

20-16-12-8-4 reps 
Weighted squats
Weighted shoulder press
Weighted deadlifts
-rest as needed between sets

Post scores and scales to comments.
0 Comments

211017

10/17/2021

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Workout of the day

For Time:
60 toes-to-bar
-every minute stop and perform 12 burpees, starting at the beginning of the workout

Workout at home

For Time:
60 V-ups
-every minute perform 12 burpees, starting at the beginning of the workout. If the volume of burpees takes longer than 35-45 seconds consider reducing the reps to 10 or 8 as needed. 

Post scores and scales to comments.
0 Comments

211016

10/16/2021

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Workout of the day 

For time with a partner of:
200 box step-ups
150 kettlebell swings
-One partner holds the kettlebell in a goblet front rack position while other partner works on step-ups
-One partner holds a seated L-sit while the other partner works on kettlebell swings.

W: 20in box, 53lb kettlebell
M: 24in box, 70lb kettlebell
​

Workout at home​

With a partner for time:
200 weighted box step-ups (wear a back-back)
150 box jumps, unloaded
-partner holds a plank position while the other partner performs step-ups.
-partner holds a seated L position while other partner perform box jumps.

Post scores and scales to comments.


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211015

10/15/2021

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Workout of the day

Snatch
​1-1-1-1-1-1-1

Workout at home

7 rounds of:

12 weighted ground to overhead
6 alternating overhead lunges
-rest as needed between rounds

Post scores and scales to comments.
0 Comments

211014 Chelsea

10/14/2021

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Workout of the day

Every minute on the minute for 30-minutes of:
5 pull-ups
10 push-ups
15 squats

Workout at home

Every minute on the minute for 30-minutes of:
5 weighted hang power cleans
10 push-ups
14 squats

Post scores and scales to comments.
0 Comments

211013

10/13/2021

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Workout of the day

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

Workout at home

5 rounds of:
20 weighted sit-ups
​400-meter run/walk

Post scores and scales to comments.
0 Comments

211012

10/12/2021

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Workout of the day

For time:
20 pulls on the rower
15 wallball shots
​-Accumulate 2000-meters

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

Workout at home

For time:
200 hops over object
-every minute perform 7 weighted squats holding the object

Post scores and scales to comments.
0 Comments

211011

10/11/2021

0 Comments

 

Workout of the day 

8 rounds for reps of:
20-seconds of muscle-ups
10-seconds rest
20-seconds clean and jerks
10-second rest

M:135lb
​W: 95lb

Workout at home

8 rounds for reps of:
20-seconds of burpee + deadlift, with a backpack
10-seconds of rest
20-seconds of push jerks, with a backpack
10-seconds of rest

​Post scores and scales to comments.

0 Comments

211010 Cameron

10/10/2021

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Workout of the day

"Cameron"
For Time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall ball 2-for-1 shots (A wall ball shot with an extra squat while the ball is airborne)
50 sit-ups
5 rope climbs, 15ft ascents

W: 20in box, 14lb ball to 9ft target
M: 24in box, 20lb ball to 10ft target

Workout at home

20-minutes of:
30 walking lunges
30 weighted bent over rows
30 box jumps or step-ups
30 lateral line hops
30 box dips
30 V-ups
30 weighted thrusters
30 sit-ups
30 weighted muscle clean and strict press

Post scores and scale to comments.
0 Comments

211009

10/9/2021

0 Comments

 

Workout of the day

3 rounds every 5-minutes of:
200-meter dumbbell farmer carry
then, as many reps as possible with remaining time of:
10 dumbbell deficit push-ups
10 dumbbell squats

W: 25lb dumbbells
​M: 35lb dumbbells

Workout at home

3 rounds every 5-minutes of:
200-meter weighted carry
then, as many reps as possible with remaining time of:
10 hand release push-ups
10 squats jumps

Post scores and scales to comments.

0 Comments

211008

10/8/2021

0 Comments

 

Workout of the day

4 rounds every 6-minutes for max reps of:
0:00-4:30 
800-meter run
-In remaining time complete as many double-unders as possible
4:30-6:00
Rest

Workout at home

4 rounds every 6-minutes for max reps of:
0:00-4:30 
800-meter run
-In remaining time complete as many forward straddle jumps as possible
4:30-6:00
Rest

Post scores and scales to comments.

0 Comments

211007 Lane

10/7/2021

0 Comments

 

Workout of the day

"Lane"
5 rounds for time of:
max unbroken hang power snatches, 3/4 bodyweight
max unbroken handstand push-ups
-rest as needed between sets

Workout at home

5 rounds for reps of:
1-minute of backpack ground-to-overhead
1-minute of handstand push-ups or seated backpack press from shoulder to shoulder
2-minute rest

​​Post scores and scale to comments.
0 Comments

Zone & Nutrition Labels: Cottage Cheese

10/6/2021

0 Comments

 
Picture

​Oh this literal curdled spoiled milk? Yessir!

Cottage cheese is not the first thing I like to think of when "healthy foods" come up, but honestly, I was surprised to find out this is SUCH a great protein! Especially if you are one of those people who dislikes meat, cottage cheese could definitely be your saving grace! 

Let's break this down: 
Protein 13g/7g = 1.8 ≈ about a 2 block protein (YES!)
Carb: 4.1g/9g = .46 ≈ about 1/2 a block of carbs

Fat 2.8g/3g = .9 ≈ about 1 block fat

Overall this is such a great protein! In fact, my grandma told me she's going to have cottage cheese and a tomato for dinner, and I genuinely couldn't think of a better way to eat this! Grab a fruit, grab a veggie, and sprinkle some chia seeds! #Delicious
0 Comments

211006

10/6/2021

0 Comments

 

Workout of the day 

Front Squat
10-5-3-1-1-1-3-5-10 reps

Workout at home

9 sets of:
8 weighted squats
8 weighted lunges
Rest between sets

-For more of a challenge hold the load overhead.

​​Post scores and scale to comments.
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CrossFit Journal: The Performance-Based Lifestyle Resource

Away from the keyboard. Onto health. 

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