CROSSFIT AFK
  • Home
  • Store
  • Services
    • Small Group CrossFit
    • Personal Training
  • About
    • Our Team
    • Testimonials
    • FAQ
  • Blog

AFK Blog

Fitness at the keyboard

211226 The Ghost

12/26/2021

0 Comments

 

Workout of the day

6 rounds for reps of:
1-minute calorie row
1-minute burpees
1-minute double-unders
​1-minute rest

Workout at home

6 rounds for reps and distance of;
1-minute run, use a shuttle if needed and count laps
1-minute burpees
1-minute mountain climbers
1-minute rest

Post scores and scales to comments.

0 Comments

211225

12/25/2021

0 Comments

 

Workout of the day

12 rounds for time time, performing the first exercise once on round one, then the first and then second exercise on round two, then first, second and third exercise on round three, following the pattern until completing all the exercises in order for the last round.

For time:
1 wall walk
2 candle sticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7sit-ups
8 jumping lunges
9 jumping squats
10 broad jumps
11 handstand push-ups
12 single-leg squats

Workout at home

12 rounds for time time, performing the first exercise once on round one, then the first and then second exercise on round two, then first, second and third exercise on round three, following the pattern until completing all the exercises in order for the last round.

1 wall walk
2 candle sticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7sit-ups
8 jumping lunges
9 jumping squats
10 broad jumps
11 handstand push-ups
12 single-leg squats

​Post scores and scales to comments. 

​
0 Comments

211224

12/24/2021

0 Comments

 

Workout of the day

10 rounds of:
1-minute
60 yard shuttle sprint, 5-10-15 yard down and backs
10 dumbbell deadlifts
max jumping lunges
2-minute rest between rounds

Score is jumping lunges. Scale the shuttle to a distance and dumbbell loading to a weight that allows you to get to the lunges each round. ​

Workout at home

10 rounds of:
1-minute
60 yard shuttle sprint, 5-10-15 yard down and backs
10 object deadlifts
max jumping lunges
2-minute rest between rounds

Post scores and scales to comments. 
0 Comments

Eating Healthy During the Holidays!?

12/22/2021

0 Comments

 
Picture
If you're like me, you are probably thinking "whyyyyyyyyy????"

I am a firm believer that I should be able to ENJOY myself during the Holiday break, and that includes eating ALL of the things that I want. 

I am also a realist. I know that every food that goes into my body will affect me on a cellular level. So, here are a few tricks to put in your cap during the Holiday. They are not scary tricks, there is no witchcraft here, and before you get any further, YES you can enjoy your favorite holiday treat ;) 

#1 Eat slowly. I know this is probably a tip you see and think about all the time. But it's true! Eating slowly allows our mouth to break down food so that we can better absorb the nutrients we are eating. The more nutrients we absorb, the better our bodies feel, and overall we tend to eat less. 

#2 The 5 Minute Rule. I'll be honest, this is the one I struggle with most... Once I eat that first cookie a MONSTER inside me emerges and I become a sugar junkie. The goal here is to wait 5 minutes between sweets. Don't kid yourself and try not to eat sweets at all... This is the holidays! You deserve it! But wait 5 minutes before grabbing the second, third, fourth, and eighth cookie. 

#3 PROTEIN PROTEIN PROTEIN. When in doubt, if you are still feeling hungry or overstimulated and stress eating, try opting for the protein. This might be the most challenging trick of them all, but you will get full on protein faster than cookies, and your body will tell you to stop eating it much sooner than with cookies. Enjoy that honey ham! It's almost as sweet as the apple pie. 

​​This is the time of the year for family and fun, don't stress about food this week, there are 51 other weeks to think about that. Have a great time and keep these few tricks handy (just in case that monster emerges in you too). 

​​​​Have questions? Send us an email: 
info@CrossFitAFK.com

Enjoying our content? Give us a like on Facebook or Instagram! 
@CrossFitAFK
0 Comments

211222 Half Collin

12/22/2021

0 Comments

 

Workout of the day

3 rounds for time of:
400-meter sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

W: 35lb, 75lb, 20in box, 65lb
M: 50lb, 115lb, 24in box, 95lb

Workout at home

3 rounds of:
400-meter weighted carry
12 object push presses
12 box jumps or stair step-ups
12 alternating single-arm sumo deadlift high pulls, with weighted object like a backpack or water jug

​Post scores and scales to comments.
0 Comments

211221

12/21/2021

0 Comments

 

Workout of the day

Complete as many reps as possible in 12-minutes of:
15 wallball shots
1 rope climb, 15ft ascent

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

Workout at home

15-minutes of:
15 back pack thrusters
10-ft reverse bear crawl bag drag, from a plank position bear crawl backwards pulling along the back pack or other house hold item for a total of 10-ft. 

Post scores and scales to comments.
0 Comments

211220 Pyramid Double Helen

12/20/2021

0 Comments

 

Workout of the day

For Time:
1200-meter run
63 kettlebell swings
36 pull-ups
800-meter run
42 kettlebell swings
24 pull-ups
400-meter run
21 kettlebell swings
12 pull-ups

W: 35lb kettlebell
M: 53lb kettlebell

Workout at home

1200-meter run
63 weighted ground to overhead
36 V-ups
800-meter run
42 weighted ground to overhead
24 V-ups
400-meter run
21 weighted ground to overhead
12 V-ups

​Post scores and scales to comments.
0 Comments

211218

12/18/2021

0 Comments

 

Workout of the day

Weighted Pull-up
1-1-1-1-1-1-1 reps

Weighted Dip
​1-1-1-1-1-1-1 reps

Workout at home

15-minutes of:
10 alternating renegade rows
​10 box dips

Post scores and scales to comments.
0 Comments

211217

12/17/2021

0 Comments

 

Workout of the day

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

W: 35lb dumbbell
M: 50lb dumbbell

Workout at home

5 rounds of:
50 object facing hop overs
50ft walking lunges, carry the object if possible

Post scores and scales to comments.
0 Comments

211216

12/16/2021

0 Comments

 

Workout of the day

Back Squat
​3-3-3-3-3 reps

Workout at home

5 rounds of:
1-minute of: goblet squats with a heavy laundry basket or other household object.
1-minute of: wall sit hold
2-minutes rest
-score for this version is total reps + totals seconds held

Post scores and scales to comments.
0 Comments

211214 Light Linda

12/14/2021

0 Comments

 

Workout of the day

For Time:
24-21-18-15-12-9-6-3 reps of:
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)

Workout at home

For Time:
24-21-18-15-12-9-6-3 reps of:
Dumbbell Deadlift

Dumbbell Floor Press
Dumbbell Squat Clean
-use soup cans, or water jugs or other house hold objects for substitutes if dumbbells are not available. 

Post scores and scales to comments. 
0 Comments

211213

12/13/2021

0 Comments

 

Workout of the day

For Time:
Run 2.5K (1.55 miles)

Workout at home

Run or walk for 15-minutes or 1.5 miles, which ever comes first.

​Post scores and scales to comments.
0 Comments

211212 Half Chelsea

12/12/2021

0 Comments

 

Workout of the day

Every minute on the minute for 15-minutes of:
​10 pull-ups
15 push-ups
20 squats
-If you fall behind the clock, continue as many rounds as possible for the remaining 15-minutes.

Workout at home

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

​Post scales and scores to comments.
0 Comments

211210 Extended Elizabeth

12/10/2021

0 Comments

 

Workout of the day

For Time;
21-18-15-12-9-6-3 reps of:
Power Cleans
Ring Dips

W: 95lb
​M: 135lb

Workout at home

For Time:
21-18-15-12-9-6-3 reps of:
Backpack Squat Cleans
Box Dips

Post scores and scales to comments. 
0 Comments

211209 Long Jackie

12/9/2021

0 Comments

 

Workout of the day 

1000-meter row
50 thrusters
30 pull-ups
​750-meter row
25 thrusters
15 pull-ups
500-meter row
15 thrusters
9 pull-ups

W: 35lb
​M: 45lb

Workout at home

For Time:
200 jumping jacks
100 single arm thrusters, use a backpack or water jug
50 bent over rows, use a backpack or water jug

Post scores and scales to comments.
0 Comments

211208 Double Isabel

12/8/2021

0 Comments

 

Workout of the day

For Time:
60 snatches

W: 95lb
M: 135lb

Workout at home

For Time:
​120 alternating single arm snatches, use a backpack or other object like a water jug.

Post scores and scales to comments.
0 Comments

Implementation part two: "We have learned that harness the natural camaraderie, competition, and fun of sport or game, yields an intensity that can not be matched by other means."

12/7/2021

0 Comments

 
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 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 take a shot and win the game. The offense knows this is their chance to take it all. The defense knows they have to step up. The stadium pressure is building. These are the moments where athletes must dig their deepest and bring their best. These moments are also almost un-replicate-able in a regular team or individual practice. 

​Biopsychosocial reactions happen in the body under this type of pressure. In CrossFit, we replicate these conditions to produce a better, faster, fitter person than in a relaxed environment seen at a Globo gym. 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. 

​Send us an email today to get started:

info@CrossFitAFK.com
0 Comments

211206

12/6/2021

0 Comments

 

Workout of the day

For time:
​20 back squats
40 toes-to-bars
60/40-calorie row

W: 155lb
M: 225lb

Workout at home

For Time:
40 squats
40 v-ups
1k run

​Post scores and scales to comments.
0 Comments

211205

12/5/2021

0 Comments

 

Workout of the day

Complete as many rounds as possible in 20-minutes of:
5 burpees
1 rope climb
​30 double-unders

20-minutes of:
5 burpees
10 bent over rows with water jugs
30 front to back line hops

Post scores and scales to comments.
0 Comments

211204

12/4/2021

0 Comments

 

Workout of the day

Nasty Girls V2

3 rounds for time of:
50 alternating single-leg squats
7 muscle-ups
10 hang power cleans

M: 175lb
W: 125lb

Watch -> O.G. Nasty Girls workout.

Workout at home

3 rounds of:
50 alternating single-leg squats
20 object clean and jerks

Post scores and scales to comments.
0 Comments

211202

12/2/2021

0 Comments

 

Workout of the day

Muscle Snatch
1-1-1-1-1 reps
Power Snatch
1-1-1-1-1 reps
Squat Snatch
1-1-1-1-1 reps

Workout at home

3-minutes of: 
Ground to overheads with a backpack
2-minutes rest
3-minutes of:
Inverted burpees

Post scores and scales to comments.
0 Comments

211130

12/1/2021

0 Comments

 

Workout of the day

Every minute on the minute for 5-minutes of:
5 thrusters
W: 55lb
M: 75lb

-Continue every five minutes following this pattern until no longer able to complete the reps per round. 
-Every new set of 5-minute EMOM's the loading will increase, for example, for women: Increase form 55lb to 65lb for minue 6-10, then 75lb for minutes 11-15 and so on. Men will increase by 20lb jumps instead of 10lb jumps.

Workout at home

10 rounds for max reps of:
30-seconds of thrusters with a backpack
30-seconds rest
30-seconds of burpees

-there is no rest between burpees and thrusters

Post scores and scales to comments.
0 Comments

211101

12/1/2021

0 Comments

 

Workout of the day

3 rounds for time of:
500-meter row
21 push-ups
12 strict toes-to-rings
​

Workout at home

3 rounds for time of:
400-meter run
21 push-ups or kneeling push-ups
12 laying leg raises

Post scores and scales to comments.
0 Comments

    AFK Blog

    Our blog will update daily with different workouts and other content regarding nutrition and fitness. 

    Warm-ups

    Archives

    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021

    Categories

    All
    Fitness
    Nutrition
    Workout Of The Day

CrossFit Journal: The Performance-Based Lifestyle Resource

Away from the keyboard. Onto health. 

Meet the coaches
Frequently Asked Questions
No Sweat Intro
  • Home
  • Store
  • Services
    • Small Group CrossFit
    • Personal Training
  • About
    • Our Team
    • Testimonials
    • FAQ
  • Blog