WORKOUT OF THE DAY

WORKOUT OF THEDAY 8.21.18

"Our initial hope was a competition that would not only reflect CrossFit’s broad fitness concept but would also accommodate men and women, large and small athletes, the young and seniors, and individuals of all fitness levels." 

Ultimate Fitness Test Friday Sept 7th 6pm Click HERE for more info or to sign up!


There are no secrets to success. It is the result of preparation, hard work and learning from failure.
— Colin Powell

Transformation Tuesday

 Our transformation this week comes from Coach Isabel. On the left was 2015 and right was taken this year.  Sometimes our changes are slow but with persistence  and consistency change will come!

Our transformation this week comes from Coach Isabel. On the left was 2015 and right was taken this year.  Sometimes our changes are slow but with persistence  and consistency change will come!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warm Up:

Squat Warm Up

 

Skill:

Fast Squats 

Muscle up

 

WOD:

TABATA Squat

immediately followed by

4min AMRAP of:

Ring Muscle Ups

rest 5 minutes 

TABATA Squat

immediately followed by

4min AMRAP of:

Ring Muscle Ups

 

What is Tabata?

 

Intermediate:

Intermediate: 1 Burpee Chest to Bar Pull Up = 1 Muscle Up (bar is placed 6" from fingertips while feet are flat on ground)

 

Fitter Faster:

Scaled: 1 Burpee Pull Up = 1 Muscle Up (bar is placed at middle of forearm while feet are flat on ground)

WORKOUT OF THE DAY 8.20.18

"We’ve long desired to offer a fitness competition consistent with our fitness model and have found the task fraught with difficulties. Greg Glassman long before The CrossFit Games was a thought, designed such a test. He put together a competition consisting of 5 tests to find how fit you really are."

Ultimate Fitness Test Friday Sept 7th 6pm Click HERE for more info or to sign up!


Happy is the man who finds a true friend, and far happier is he who finds that true friend in his wife.
— Franz Schubert

 Owner of the Skyline CrossFit Dylan Kucish marrying his beautiful wife and avid CrossFitter Bethany over the weekend in the Dominican Republic.

Owner of the Skyline CrossFit Dylan Kucish marrying his beautiful wife and avid CrossFitter Bethany over the weekend in the Dominican Republic.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warm Up:

Hinshaw Warm Up

 

Skill:

Clean and Jerk w/ PVC

10 min to work up to heavy power

clean push jerk

 

WOD:

Run 800 meters

30 Clean and Jerk (155/105)

Run 800 meters

 

Intermediate:

Run 800 meters

30 Clean and Jerk (115/85)

Run 800 meters

 

Fitter Faster:

Run 400 meters

30 Clean and Jerk (75/50)

Run 400 meters

WORKOUT OF THE DAY 8.19.18

We will be having the Sunday 1pm class at Memorial Park Pool (6502 Arnot St, Houston, TX 77007).  We will be having a Swim instruction and workout led by All American swimmer Amber Carter.  This is a great way to broaden your fitness outside of the gym.

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WORKOUT OF THE DAY 8.18.18

The gym will be closed due to Level 1 Seminar. We will be having class 8am at Lawrence Park (725 Lawrence St, Houston, TX 77007) right across street from gym. This is a fun way to get some fitness in outside of gym!

 Coach Isabel getting her handstand work in paradise.

Coach Isabel getting her handstand work in paradise.

WORKOUT OF THE DAY

WarmUp: 

Hinshaw Warmup

 

Skill: 

Agility Ladder

 

WOD: 

Ten rounds for time of: 

10 Burpees

20 Walking Lunges

 

Intermediate: 

8 Burpees

16 Walking Lunges

 

Fitter Faster: 

6 Burpees

10 Walking Lunges

 

 

 

WORKOU OF THE DAY 8.18.18

Prejudices are rarely overcome by argument; not being founded in reason they cannot be destroyed by logic.
— Tryon Edwards

 CrossFit Games announcer with the Skyline crew at 18.3 announcement.

CrossFit Games announcer with the Skyline crew at 18.3 announcement.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Quick Primal

 

Skill:

Strict Pull Up

Box HSPU Progression

 

WOD:

20min for total reps:

Complete as many strict pull-ups (any grip)

and Handstand pushups (ear below hands)

In unbroken sets as possible.

Alternate movements.

Once a movements set is stopped move to the next movement.

 

Intermediate:

20min for total reps:

Complete as many pull-ups

and Handstand pushups

in unbroken sets as possible

Alternate movements.

 

Fitter Faster:

20min for total reps:

Complete as many strict banded pull-ups

and pushups in unbroken sets as possible.

Alternate movements.

WORKOUT OF THE DAY 8.17.18

Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.
— Buddha

 Skyline athlete Ana Quesnel with a very well established shoulder for overhead squats.

Skyline athlete Ana Quesnel with a very well established shoulder for overhead squats.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

 

Skill:

DB Clean and Jerk

DB Snatch

 

WOD:

21-15-9 reps for time of:

Two handed Dumbbell Clean & Jerk (50/35)

Dumbbell Snatch (Alternate Hands Every Rep)

 

Intermediate:

21-15-9 reps for time of:

Two handed Dumbbell Clean & Jerk (40/25)

Dumbbell Snatch (Alternate Hands Every Rep)

 

Fitter Faster:

15-12-9 reps for time of:

Two handed Dumbbell Clean & Jerk (25/15)

Dumbbell Snatch (Alternate Hands Every Rep)

 

Cool Down:

Flow Cool Down

WORKOUT OF THE DAY 8.16.18

I don’t understand why when we destroy something created by man we call it vandalism, but when we destroy something created by nature we call it progress.
— Ed Begley, Jr.

 Skyline athlete Marlon Alvarez feeling those Overhead squats.

Skyline athlete Marlon Alvarez feeling those Overhead squats.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic

 

Skill:

Movement Review

 

WOD:

"Angie"

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

 

Intermediate:

For time:

60 pull-ups

60 push-ups

100 sit-ups

100 squats

 

Fitter Faster:

For time:

50 ring rows

50 knee push-ups

50 sit-ups

50 squats

WORKOU OF THE DAY 8.15.18

You don’t drown by falling in the water. You drown by staying there.
— Edwin Louis Cole

 Crystal + Deadlift = No proble

Crystal + Deadlift = No proble


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner Relay 3 rounds

5 Burpees

5 Box Jumps

120ft Shuttle Sprint

 

Skill:

Bench Press

Deadlift

 

WOD:

By any progression of your

choosing find a max deadlift and

max bench press.

Score is your total for both 1rep maxes combined.

WORKOUT OF THE DAY 8.14.18

Have I not destroyed my enemy when I have made him into my friend?
— Abraham Lincoln

TRANSFORMATION TUESDAY

 Dylan 32 years old 165lbs.

Dylan 32 years old 165lbs.

 Dylan 30 years old 185lbs.

Dylan 30 years old 185lbs.

Coach Dylan is our Transformation of the week. He has lost 20lbs of excess weight with the help of intermi fasting and just doing class workouts. 


"How will you be better tomorrow?"

A very eloquent explanation of the 2018 CrossFit Games. Must watch!


WORKOUT OF THE DAY

Warmup:

Squat Warm Up

 

Skill:

Thruster w/ PVC

then,

8 min to work up to heavy thruster

 

WOD:

15min EMOM complete:

10 Thrusters (95/65)

 

Intermediate:

15min EMOM complete:

8 Thrusters (75/55)

 

Fitter Faster:

15min EMOM complete:

6 Thrusters (65/45)

WORKOUT OF THE DAY 8.13.18

No snowflake in an avalanche ever feels responsible.
— Voltaire

 Skyline athlete Samantha Biem staying rock solid.

Skyline athlete Samantha Biem staying rock solid.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Chan Warm Up

 

Skill:

Kettlebell Swing

Handstand Push Up

Muscle Up

 

WOD:

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings (70/53)

 

Intermediate:

Complete as many rounds in twenty minutes as you can of:

2 Burpee Chest to Bar Pull Up

4 Handstand Push-ups

8 Kettlebell swings (53/35)

 

Fitter Faster:

Complete as many rounds in twenty minutes as you can of:

2 Burpee Pull Up

4 Push-ups

8 Kettlebell swings (35/26)

WORKOUT OF THE DAY 8.12.18

No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.
— Tony Robbins

 "See! It wasn't that bad!" Coach Isabel giving some props to her husband Zach after a tough workout.

"See! It wasn't that bad!" Coach Isabel giving some props to her husband Zach after a tough workout.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Plyometric Warm Up

 

Skill:

Inverted Hang

 

WOD:

100 Jumps to 12inch Target

Pull to inverted hang from pull-up .

bar or rings 50 reps in as few sets

as possible (keep arms and legs

as straight as you can).

100 Jumps to 12 inchTarget

 

Intermediate:

75 Jumps to 12inch Target

Pull to inverted hang from pull-up .

bar or rings 30 reps in as few sets

as possible (keep arms and legs

as straight as you can).

75 Jumps to 12 inchTarget

 

Fitter Faster:

50 Jumps to 6 inch Target

Pull to hang with knees to chest from

bar or rings 30 reps in as few sets

as possible (keep arms

as straight as you can).

50 Jumps to 6 inchTarget

WORKOUT OF THE DAY 8.11.18

Bring Your Friend to CrossFit Day

Bring friend or family to join you in the workout of the day!


And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it.
— Steve Jobs

 A view to what a everyday member at Skyline CrossFit walks in a sees. Gametime!

A view to what a everyday member at Skyline CrossFit walks in a sees. Gametime!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

OH Squat Warm Up

 

Skill:

Air Squat

 

WOD:

For time:

150 Squats

Run 800 meters

150 Squats

 

Intermediate:

For time:

100 Squats

Run 800 meters

100 Squats

 

Fitter Faster:

For time:

50 Squats to target

Run 400 meters

50 Squats to target

 

WORKOUT OF THE DAY 8.10.18

Don't forget tomorrow Saturday is "Bring Your Friend to CrossFit Day"


Too many people buy things they don’t need with money they don’t have to impress people they don’t like.
— Dave Ramsey

 Coach Amisha Lindsey with a big happy sigh of relief.

Coach Amisha Lindsey with a big happy sigh of relief.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner Warm Up 3 rds

5 Burpees

10 Tuck Jumps

120ft shuttle

 

Skill:

Deadlift

 

Strength:

Deadlift 3-3-3-3-3 reps

 

WOD:

6min AMRAP

50 Double-unders

25 Wallballs (20/14)

 

Intermediate:

6min AMRAP

25 Double-unders

20 Wallballs (14/10)

 

Fitter Faster:

6min AMRAP

50 Single-unders

15 Wallballs (10/6)

WORKOUT OF THE DAY 8.9.18

The greatest danger for most of us is not that our aim is too high and we miss it but that it is too low and we reach it.
— Michelangelo

 Coach Lad Rack showing the eye of the tiger.

Coach Lad Rack showing the eye of the tiger.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

 

Skill:

Ring Muscle Up Progression

 

WOD:

Complete a Muscle Up

every 30 seconds for 30 minutes.

 

Intermediate:

Complete a Muscle Up

every 60 seconds for 30 minutes.

 

Fitter Faster:

Complete 3 Jumping Ring Dips

and False Grip Ring Rows

every 60 seconds for 30 minutes.

or

Complete a Eccentric Muscle Up

every 90 seconds for 30 minutes.

WORKOUT OF THE DAY 8.8.18

The reason why we struggle with insecurity is because we compare our behind the scenes with everyone else’s highlight reel.
— Stephen Furtick

 Skyline athlete Kiah Baker during our 18.5 Friday Night Lights workout.

Skyline athlete Kiah Baker during our 18.5 Friday Night Lights workout.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Cave Man Warm Up

 

Skill:

Pull Up 

Dumbell Movements at light weight

 

WOD:

10 Pull-ups

10 Two arm dumbell swings

10 Pull-ups

10 Right arm push-presses

10 Pull-ups

10 Left arm push-presses

10 Pull-ups

10 Right arm snatches

10 Pull-ups

10 Left arm snatches

10 Pull-ups

 

RX: 70/55

Intermediate: 50/35

Fitter Faster: 35/25 and Jumping Pull Ups

 

Cool Down:

Flow Cool Down

WORKOUT OF THE DAY 8.7.18

If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.
— Jim Kwik

TRANSFORMATION TUESDAY

 Sam currently 182lbs.

Sam currently 182lbs.

 Sam at 227lbs in this photo.

Sam at 227lbs in this photo.

Sam Upchurch is our transformation of the week.  Sam had been on a nutrition and intermittent fasting protocol before entering Skyline and helped jumpstart us to helping others with it. Sam needed some more strength and conditioning to add to his already awesome system.  With these two combined it is a killer combo and Sam is not only is losing weight but is getting stronger and being able to move more efficently. Send us your transformation to inspire us all!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 

Warmup:

8 min EMOM

20 Cal Row

15 Burpees

Alternate Movements

 

Skill:

Squat

 

WOD:

Back Squat

3-3-3-3-3

 

Cool Down:

10 Scardy Cats

10 Downward Dog into lizard

10 Big Hip Circles both ways

score is weight of all 5 sets combined

WORKOUT OF THE DAY 8.6.18

I freed 1000 slaves. I could have freed 1000 more if only they knew they were slaves.
— Harriet Tubman

 Francisco Gallegos always trying his best to be better than yesterday.

Francisco Gallegos always trying his best to be better than yesterday.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner Warm Up 3 rds

One person runs 150m

while other partner holds plank

 

Skill:

Squat Clean

Kipping Ring Dips

then,

Every 90 sec for 5 rds complete

1 Squat Clean and 3 Dips

 

WOD:

"Elizabeth"

21-15-9 reps for time of:

Squat Clean (135/95)

Ring DIps

 

Intermediate:

15-12-9 reps for time of:

Squat Clean (115/75)

Ring dips

 

Fitter Faster:

15-12-9 reps for time of:

Squat Clean (75/55)

Push-ups

WORKOUT OF THE DAY 8.5.18

BRING YOUR BIKE DAY!


The secret of getting ahead is getting started.
— Mark Twain

 Angie Turner who has also lost weight since signing up with Skyline is enjoying herself with husband in hand all the way up in Whistler, BC, Canada.

Angie Turner who has also lost weight since signing up with Skyline is enjoying herself with husband in hand all the way up in Whistler, BC, Canada.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY 

Warmup:

Quick primal

 

Skill:

Snatch

 

WOD:

For time:

Bike 2 miles

30 Snatch (135/95)

Bike 2 miles

 

Intermediate:

For time:

Bike 2 miles

30 Snatch (115/75)

Bike 2 miles

 

Fitness WOD:

For time:

Bike 2 miles

15 Snatch (75/50)

Bike 2 miles

WORKOUT OF THE DAY 8.4.18

BRING YOUR BIKE DAY this Sunday Aug 5th 1pm!


And in the end, it’s not the years of your life that count. It’s the life in your years.
— Abraham Lincoln

 In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 12th, 2007.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 12th, 2007.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Teams of 2 and 3

5 Cals Each on Airdyne for 5 min

 

Skill:

Squat Clean

Pull Up

 

WOD:

"Badger"

Complete three rounds for time of:

30 Squat clean (95/65)

30 Pull-ups

Run 800 meters

 

Intermediate:

Complete three rounds for time of:

20 Squat clean (75/50)

20 Pull-ups

Run 800 meters

 

Fitness WOD:

Complete three rounds for time of:

15 Squat clean (55/35)

15 Jumping Pull-ups

Run 400 meters

WORKOUT OF THE DAY 8.3.18

They tried to bury us, but they didn’t know we were the seeds.
— Quanah Parker

 Skyline Athlete Russell Sloostra on Torrey's Peak, Colorado at a elevation of 14,000ft. 

Skyline Athlete Russell Sloostra on Torrey's Peak, Colorado at a elevation of 14,000ft. 


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 

Warmup:

Powerlifting Warm Up

 

Skill:

Stones

Legless Rope Climb

 

WOD:

7 Rounds

1 Legless Rope Climb

1 Stone Clean @ BW

10 GHD Situps

100ft Prowler Push @ BW

 

Intermediate:

7 Rounds

1 Rope Climb

1 Stone Clean @ .75 BW

6 GHD Situps

100ft Prowler Push @ .50 BW

 

Fitness WOD:

7 Rounds

2 Rope Lowers

1 Dball Clean (70/50)

10 Abmat Situps

100ft Prowler Push No Weight