Workout of the dayFor time: 21 thrusters 12 rope climbs, 15ft ascent 15 thrusters 9 rope climbs 9 thrusters 6 rope climbs W: 75lb M: 115lb Workout at home21-15-9 reps of:
Back pack thrusters Weight transfers in a plank, with back pack Post scores and scales to comments.
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Workout of the day3 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. Post scores and scale to comments. Workout of the dayFor 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 homeFor time
21-15-9 reps/meters Broad jumps Handstand walk W: 4ft broad jump M: 6ft broad jump Post scores and scales to comments. Workout of the day3 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. Workout of the dayFor 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. Workout of the dayFront squat 1-1-1-1-1-1-1 reps Workout at homeTabata 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. Post scores and scale to comments. Workout of the day5 rounds for time of: 800-meter run 30 kettlebell swings 30 pull-ups W: 24kg kettlebell M: 32kg kettlebell Workout at home5 rounds of:
800-meter run 30 back pack swings 30 back pack shoulder presses Post scores and scales to comments. “Our Commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open-source charter in general has well positioned us to garner important lessons from our program – to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming.”Performance is publicly measured by scores, times, and loads. Because of this, anyone and everyone can compare and participate. At the same time, the best of the best both athlete and practices will rise to the top.
CrossFit relies on current and proven science. Through constant measuring, the watching eye of the fitness environment as a whole, and the scalability of CrossFit programming, CrossFit has made its place as more than just another trend. Paying attention to performance and health markers in a measured and meaningful way such as quality of life and increased work capacity determines how useful the program is. The exercise and training that works the most often should be the most often done, while balancing variation. The scores on the board can shine a light on strengths and weaknesses, which can then be thought about deeply to tweak parameters like volume, rest, nutrition, and sleep. CrossFit and the methodology are by design set up to always utilize best practices. This is almost always shown in the performances of the athletes and health benefits these workouts provide for the general population. If a method rises and proves to be safe, effective, and efficient at driving results and health, then the skeleton of the CrossFit’s ideology will take on that method. Over the last few decades, the training that fits this best happens to be the functional movements and at high intensity relative to each individual. Workout of the dayDeadlift 3-3-3-3-3-3-3 reps Workout at homeSingle 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. Workout of the day3 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 home3 rounds of:
21 deck squats 21 burpees 400-meter run Rest 3-minute between rounds Post scores and scales to comments. Workout of the dayFor time 9-7-5 reps of: Muscle-ups Squat snatches W: 95lb M:135lb Workout at homeFor 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. Workout of the daySplit Jerk 5-5-3-3-3-1-1-1-1 reps Workout at homeCartwheel
1-1-1-1-1-1-2-2-2-2-3-3 Post scores and scales to comments. Workout of the day5 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 home5 rounds for time of:
20 push-ups 400-meter run Post scores and scales to comments. Workout of the dayFor time: 150 wall ball shots W: 14lb ball to 9ft target M: 20lb ball to 10ft target Workout at homeFor time:
150 back pack thrusters Post scores and scales to comments.
Workout at homeTabata Squats
8 rounds of 20-seconds on and 10-seconds off Scores is round with least amount of reps completed Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 10-minutes of: 15 deadlifts 15 hand-release push-ups W: 95lb M:135lb Workout at home10-minutes of:
10 right-arm back pack deadlifts, keep the pack or other household object outside of the feet. 10 left-arm back pack deadlifts, keep the pack or other household object outside of the feet. 15 hand-release push-ups Post scores and scales to comments. Workout of the day9-6-3 reps for time of: Snatches Burpee box jump overs, 30in box W: 135lb M: 185lb Workout at home12-8-4 reps for time of:
Alternating back pack squat snatches Burpee tuck jumps Post scores and scales to comments. Workout of the day2022 Individual Quarterfinal Workout 3 For time or as many reps completed in 25-minutes of: 8-16-24-36-24-16-8 wall-ball shots, 10ft target 4-8-12-16-12-8-4 shuttle runs, 25ft out and back per rep 1-2-3-4-3-2-1 rope climb, 15ft ascent W: 14lb ball M: 20lb ball Workout at home20-minutes of:
8 backpack thrusters 4 shuttle runs 8 inverted burpees, scale to a turkish get-up to a plank hold if the candle stick and handstand are skills not developed yet. Post scores and scales to comments. Workout of the dayShoulder press 10-10-10-10-10 reps Workout at homePike push-up, feet on the floor
10-10-10-10-10 reps Post scores and scales to comments. "Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout; this data has value well beyond motivation." CrossFit is defined as "constantly varied functional movement executed at high intensity." Each aspect of this definition is measurable. Fitness is defined as "work capacity across broad time and modal domains." These are also measurable. "Fitness" and "CrossFit" are also both observable and repeatable. Clients become "gym scientists" by using these definitions. We can create a culture following results and best practices based on measurable, observable, and repeatable data. The accountability that grows from this honest reporting is unmatched in any other fitness regimen.
We can use tools to keep data regularly. Food journals, performance comments, and overall "daily feelings" help keep this data accurate. When looking back we can compare results from a factual and scientific standpoint. Keeping journals of this data can also help predict trends, including trends affecting sleep, nutrition, and overall "feelings" during the day. Goals can be built from this data, and strategies can improve our weaknesses. In CrossFit, we regularly collect fitness data, but that data only accounts for one hour (4%) of our day. Keeping excellent records in many aspects of life can improve our actual progress by providing factual data points, which can be self-motivating and inspiring to others. In the event of injuries, records can be reviewed to identify trends leading toward that injury. Journaling is a great way to keep track of exercises that cause pain or flare-ups for athletes who already have injuries. This can be easily referenced and creates a clear line of communication for athletes and trainers. Keeping track is part of longevity in CrossFit, and can be applied outside the gym to daily activities, too. Send us an email today to get started: info@CrossFitAFK.com Workout of the dayComplete as many rounds as possible in 7-minutes of: 10 squat cleans 20 sit-ups W: 65lb M: 95lb Workout at home7-minutes of:
10 backpack cleans 20 sit-ups Get after it on this one, pose scores and scales to comments. Workout of the dayComplete as many rounds as possible in 20-minutes of: 5 strict chest to bar pull-ups 10 ring push-ups 20 box step-ups W: 24in box M: 30in box Workout at home20-minutes of:
10 backpack sumo-deadlift high-pulls 10 kneeling push-ups 10 lateral step-ups, each side Post scores and scales to comments. Workout of the day5 rounds for time of; 15 weighted lunges 75 double-unders W: 95lb M: 135lb Workout of the day5 rounds for time of:
20 lunges 60 jumpping jacks Post scores and scales to comments. Workout of the dayBack Squat 1-1-1-1-1-1-1-1 reps Workout at homeWeighted Split Squats
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 reps not for time, each side Hold or wear a backpack or other at home object. Post scores and scales to comments. |
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