WORKOUT OF THE DAY

WORKOUT OF THE DAY 10.20.18

Children learn from what they see. We need to set an example of truth and action.
— Howard Rainer, Taos Pueblo-Creek

 Bethany doing handstand walks.

Bethany doing handstand walks.


SKYLINE COOKING CORNER w/ NICK MASSIE


WORKOUT OF THE DAY

Warmup:

OH Squat Warm Up

Skill:

OH Squat

7min EMOM

2 OH Squat from the ground

WOD:

"Nancy"

5 rounds for time of:

400 meter run

15 Overhead squat (95/65)

Intermediate:

5 rounds for time of:

400 meter run

15 Overhead squat (65/45)

Fitter Faster:

4 rounds for time of:

400 meter run

10 Overhead squat (55/35)

WORKOUT OF THE DAY 10.19.18

I have seen that in any great undertaking it is not enough for a man to depend simply upon himself.
— Shooter Teton Sioux

 This is always a great event for our community whether you want to compete, volunteer, or judge we would like everyone to come out and be apart of the fun!

This is always a great event for our community whether you want to compete, volunteer, or judge we would like everyone to come out and be apart of the fun!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warm Up

Skill:

Squat Clean

12 min to work up to heavy Clean

WOD:

Five rounds of:

3 Squat Cleans (225/155)

20 Burpees

Intermediate:

Five rounds of:

3 Squat Cleans (185/125)

15 Burpees

Fitter Faster:

Five rounds of:

3 Squat Cleans (115/75)

12 Burpees

WORKOUT OF THE DAY 10.18.18

The secret of happiness is not in doing what one likes, but in liking what one does.
— James M. Barrie

 Michelle judging Francisco on 18.5 at Friday Night Lights.

Michelle judging Francisco on 18.5 at Friday Night Lights.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Smash Warm Up

Skill:

Wallball

Rope Climb Progression

WOD:

Complete as many rounds as possible in 12 minutes of:

15 Wall ball shots (20/14)

15 foot Rope climb, 1 ascent

Intermediate:

Complete as many rounds as possible in 12 minutes of:

12 Wall ball shots (14/10)

15 foot Rope climb, 1 ascent

Fitter Faster:

Complete as many rounds as possible in 12 minutes of:

10 Wall ball shots (10/6)

2 Rope Raises and Lowers

WORKOUT OF THE DAY 10.17.18

True happiness is…to enjoy the present, without anxious dependence upon the future.
— Lucius Annaeus Seneca

Congratulations to Mike and Layne with the newest additions to their family Luke and Hank!

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Screen Shot 2018-10-15 at 8.15.50 AM.png

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

4 min Warm Up

Bike 20 sec on, 10 sec off

Skill:

Back Squat

Deadlift

Press

WOD/Intermediate:

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

 

Fitter Faster: 

Back squat 5x3

Shoulder Press 5x3

Deadlift 5x3

WORKOUT OF THE DAY 10.16.18

If you want happiness for an hour — take a nap.’If you want happiness for a day — go fishing.If you want happiness for a year — inherit a fortune.If you want happiness for a lifetime — help someone else.
— Chinese Proverb

Transformation Tuesday

Alex Lopez is our Transformation of the week. 8 years later and fitter than ever. Nice job Alex!

  Alex Lopez Instagram post: mr_alopez:  28 yo border line hypertension vs 36 yo .. 30lbs lighter and a lot healthier. 

Alex Lopez Instagram post: mr_alopez: 28 yo border line hypertension vs 36 yo .. 30lbs lighter and a lot healthier. 


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Vaughn Squat Drill

5 set each 5sec pause in bottom(heels on plates, ground, toes up)

Muscle Up Progression

WOD/Intermediate:

With a 20min running clock complete the following:

50 Air Squats

Bike .5 miles

40 Air Squats

Bike .5 miles

30 Air Squats

Bike .5 miles

20 Air Squats

Bike .5 miles

10 Air Squats

with remaining timeAMRAP of:

Ring Muscle-Ups

Score is total Muscle Ups

Fitter Faster:

With a 20min running clock complete the following:

30 Air Squats

Bike .4 miles

25 Air Squats

Bike .4 miles

20 Air Squats

Bike .4 miles

15 Air Squats

Bike .4 miles

10 Air Squats

with remaining timeAMRAP of:

3 Pull Ups

3 Ring Push Ups

1 set = 1 Muscle Up

WORKOUT OF THE DAY 10.15.18

In three words I can sum up everything I’ve learned about life: it goes on.
— Robert Frost

 Brad in the universal “I just finished the workout” position.

Brad in the universal “I just finished the workout” position.


“Stuff CrossFit Girls Say”


WORKOUT OF THE DAY

Warmup:

Partner Relay

3 Rounds

10 Tuck Jumps

5 Burpees

Burgner Warm Up

Skill:

Every 1:30 for 5 rounds complete

2 Snatch touch and go

WOD:

Snatch 15-12-9 reps.

Go for PR on this today!

The rules that you don’t put the bar down throughout the set. You can rest overhead, at rack, or hang – touch and go at the floor only. Rest as needed between sets. Use /same weight for all three sets.

WORKOUT OF THE DAY 10.14.18

Even a clock that does not work is right twice a day.
— Polish proverb

 Kiah Baker setting up for a ring muscle-up.

Kiah Baker setting up for a ring muscle-up.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Smash Warm Up

Skill:

Toes to Bar

Deadlift

12 min to work up to heavy Deadlift

WOD:

Five rounds for time of:

15 Deadlift (185/125)

15 Toes to bar

Intermediate:

Five rounds for time of:

12 Deadlift (155/115)

12 Toes to bar

Fitter Faster:

Five rounds for time of:

10 Deadlift (95/65)

10 Knee Raises

WORKOUT OF THE DAY 10.13.18

BRING YOUR FRIEND TO CROSSFIT DAY

Bring a friend or family member free of charge to come enjoy the workout of the day!


 Skyline CrossFit was named Best Gym by Houston’s Out Smart Magazine!

Skyline CrossFit was named Best Gym by Houston’s Out Smart Magazine!


SKYLINE COOKING CORNER


WORKOUT OF THE DAY

Warmup:

Chan Warm Up

Skill:

Lunge

Push Press

WOD:

Partner WOD

16 rounds for time of:

12 Push press (75/55)

12 Jumping alternating lunge

Partner will alternate rounds

One partner must complete full round before other partner can start.

Intermediate:

Partner WOD

16 rounds for time of:

10 Push press (65/45)

10 Jumping alternating lunge

Partner will alternate rounds

One partner must complete full round before partner can start

Fitter Faster:

Partner WOD

16 rounds for time of:

8 Push press (50/35)

8 Walking lungePartner will alternate rounds

One partner must complete full round before partner can start.

WORKOUT OF THE DAY 10.12.18

If you want to make God laugh, tell him about your plans.
— Woody Allen

 Long time Skyline member and friend of Skyline CrossFit Judge Marc Carter is up for re-election. Full Houston Chronicle article is below.

Long time Skyline member and friend of Skyline CrossFit Judge Marc Carter is up for re-election. Full Houston Chronicle article is below.


WORKOUT OF THE DAY

Warmup:

Row for Calories

8 Rounds 10 sec on 20 sec off all out

Skill:

Pull Up

Thruster

then,

10 min to build up to heavy Thruster

WOD/Intermediate:

"Jackie"

1,000 meter row

50 Thrusters (45/35)

30 pull-ups

Fitter Faster:

"Jackie"

750 meter row

30 Thrusters (35/15)

15 jumping pull-ups

WORKOUT OF THE DAY 10.11.18

Tomorrow is Futsal Friday. Futsal Friday is Skylines version of indoor soccer. Bring a team and lets have some fun!


Most people do not listen with the intent to understand. Most people listen with the intent to reply.
— Steven R. Covey

 Russel Sloostra doing D-Ball over shoulder at a recent competition in Katy, TX. This workout was their best finish placing 8th out 50 teams.

Russel Sloostra doing D-Ball over shoulder at a recent competition in Katy, TX. This workout was their best finish placing 8th out 50 teams.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

GHD Sit Up

Muscle Up

Deadlift

then,

6 rounds every 1:30 complete:

2 Deadlifts

1 Muscle Up

WOD:

For time:

4 Rounds for time of:

4 muscle ups

8 Deadlift (225/155)

12 GHD Sit-ups

15 Calorie on Bike

Intermediate:

For time:

4 Rounds for time of:

3 muscle ups

6 Deadlift (185/120)

9 GHD Sit-ups

12 Calorie on Bike

Fitter Faster:

For time:

4 Rounds for time of:

4 Burpee Pull Ups

6 Deadlift (115/75)

8 Abmat Sit-ups

10 Calorie on Bike

WORKOUT OF THE DAY 10.10.18

Believe you can and you’re halfway there.

 Andy Hernandez with a very good setup for a tire flip.  Driving with the legs and not pulling with the arms is vital to lifting a heavy tire.

Andy Hernandez with a very good setup for a tire flip. Driving with the legs and not pulling with the arms is vital to lifting a heavy tire.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

Skill:

Power Clean Front Squat Jerk Complex

then,

8 min EMOM

1 Power Clean Complex

add weight every set

WOD:

Partner WOD

30 Clean and Jerk (155/105)

30 Syncro Burpees

30 Front Squat (155/105)

30 Syncro Burpees

30 Shoulder to Overhead (155/105)

30 Syncro Burpees

One athlete working at a time on barbell movements.

Intermediate:

Partner WOD

30 Clean and Jerk (115/75)

30 Syncro Burpees

30 Front Squat (115/75)

30 Syncro Burpees

30 Shoulder to Overhead (115/75)

30 Syncro Burpees

One athlete working at a time on barbell movements.

Fitter Faster:

Partner WOD

20 Clean and Jerk (75/55)

20 Syncro Burpees

20 Front Squat (75/55)

20 Syncro Burpees

20 Shoulder to Overhead (75/55)

20 Syncro Burpees

One athlete working at a time onbarbell movements.

WORKOUT OF THE DAY 10.9.18

The day the child realizes all adults are imperfect, he becomes and adolescent; the day he forgives them, he becomes an adult; and the day he forgives himself, he becomes wise.
— Alden Nolan

 Coach Ryan using dumbbells. Dumbbells are a great way to build strength in isometric movements and building strength equally on both sides.

Coach Ryan using dumbbells. Dumbbells are a great way to build strength in isometric movements and building strength equally on both sides.


SKYLINE CROSSFIT NEWS


WHAT IS FITNESS?

The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks and tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.


WORKOUT OF THE DAY

Warmup:

Teams of 3

3 Rounds

2 Wall Walks

10 Clean and Jerk w/ plate (45/25)

10/7 Calorie Bike

Waterfall Style

Skill:

Shoulder Press

then,10 min to work up to first set of press

WOD:

Shoulder Press 5-5-5-5-5 reps

One set every 3 minutes

Burn Out:

100 SIde bends w/ KB (70/53)

50 each side

Keep opposite hand on IT Band every rep.

WORKOUT OF THE DAY 10.8.18

What happens to you, happens for you.
— Aubrey Marcus

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SKYLINE CROSSFIT NEWS


WHAT IS FITNESS?

CrossFit’s Second Fitness Standard

The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges, where no selective mechanism is operative, and being asked to perform feats randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals.


WORKOUT OF THE DAY

Warmup:

Strongman Warm Up

Skill:

Tire Flip

WOD:

For Time:

40 Down to 2 Air Squats

1 Tire Flip AHAP between each set

Stick to same weight - go heavy

Sequence goes 40 Squats, 1 Tire Flip, 38 Squats, 1 Tire Flip, 36 Squats, 1 Tire Flip

Intermediate:

For Time:

30 Down to 2 Air Squats

1 Tire Flip AHAP between each set

Fitter Faster:

For Time:

24 Down to 2 Air Squats

1 Tire Flip AHAP between each set

WORKOUT OF THE DAY 10.7.18

People have a hard time letting go of their suffering. Out of fear of the unknown, they prefer suffering that is familar.
— Thich Nhat Hanh

 Samantha in the zone.

Samantha in the zone.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Plyometric Warmup

Skill:

Pull Up Progression

WOD:

"Bradley"

10 rounds for time of:

Sprint 100 meters

10 Pull-ups

Sprint 100 meters

10 Burpees

Rest 30 second

Intermediate:

10 rounds for time of:

Sprint 100 meters

8 Pull-ups

Sprint 100 meters

8 Burpees

Rest 30 seconds

Fitter Faster:'

8 rounds for time of:

6 Jumping Pull-ups

Sprint 100 meters

6 Burpees

Rest 30 second

WORKOUT OF THE DAY 10.6.18

Just because you don’t see me doesn’t mean I’m not moving.
— Faheem Rasheed Najm

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Every 15 sec on 10 sec off for 4 rds alt movements

Push Ups

Air Squats

V-Tucks

Russian Swing w/ KB

Skill:

Movement review

10min to warm up power clean

WOD:

For time:

10 Handstand push-ups

20 Wall ball shots (20/14)

30 Toes-to-bar

40 Power cleans (135/95)

50 Burpees

60 Sumo deadlift high-pull (75/55)

Intermediate:

For time:

10 Handstand push-ups

15 Wall ball shots (20/14)

20 Toes-to-bar

30 Power cleans (95/65)

40 Burpees

50 Sumo deadlift high-pull (65/50)

Fitter Faster:

For time:

10 push-ups

15 Wall ball shots (10/6)

20 Abmat Sit Ups

25 Power cleans (55/35)

30 Burpees

35 Sumo deadlift high-pull (50/35)

WORKOUT OF THE DAY 10.5.18

A society grows great when old men plant trees whose shade they know they shall never sit in.
— Greek Proverb

 Pull-ups and L- Pull-ups are not created equal.

Pull-ups and L- Pull-ups are not created equal.


Test 5: Run 800 meters, 21 Thrusters (75/50), 21 “L” Pull-ups

Performance: The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.

 

Scoring: The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.

 

Modifications:

Intermediate: Run 800 meters, 21 Thrusters (65/45), 21 Pull Ups

Scaled: Run 400 meters, 15 Thrusters (55/40), 15 Jumping Pull Ups

 

Character:This test is classic CrossFit. The combination of a mono-structural metabolic exercise (running) combined with a high demand weightlifting movement (Thruster: front squat/ push press), and a super demanding bodyweight movement (“L” pull-up), all for time, is distinctly CrossFit and is directly indicative of an athlete’s total capacity.



Warmup:

200m then Quick Primal

Skill:

L- Pull Up

Thruster

10 min to work up to heavy Thruster

WOD:

For time:

800m

21 Thrusters (75/55)

21 L-Pull-ups

Intermediate:

800m

21 Thrusters (65/45)

21 Pull Ups

Fitness WOD:

400m run

15 Thrusters (55/40)

15 Jumping Pull-ups

WORKOUT OF THE DAY 10.4.18

At school, new ideas are thrust at you every day. Out in the world, you’ll have to find your inner motivation to seek for new ideas on your own.
— Bill Watterson

 Greg Korslund levitating for time.

Greg Korslund levitating for time.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Hinshaw Warm Up

Skill:

Pose Running

WOD:

Run 5K

Intermediate:

Run 2 miles

Fitter Faster:

Run 1 mile

WORKOUT OF THE DAY 10.3.18

Books can be dangerous. The best ones should be labeled “This could change your life.
— Helen Exley

 Skyline members (l to r) Trevor Gerland, Brand Andersen, Ryan Bailey, Ryan Kealler, and Daniel Orr at Banff National Park.

Skyline members (l to r) Trevor Gerland, Brand Andersen, Ryan Bailey, Ryan Kealler, and Daniel Orr at Banff National Park.


SKYLINE CROSSFIT NEWS


WHAT IS FITNESS?

 There are 10 recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. You are as fit as you are competent in each of these 10 skills. A regimen develops fitness to the extent that it improves each of these 10 skills.

There are 10 recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. You are as fit as you are competent in each of these 10 skills. A regimen develops fitness to the extent that it improves each of these 10 skills.


WORKOUT OF THE DAY

Warmup:

Junkyard Dog

Burgner Warm Up

Skill:

Squat Snatch

10 min to work up to heavy Squat Snatch

WOD:

Three rounds for time of:

30 Wallball shots (20/14)

30 Hang Squat snatches (75/55)

Intermediate:

Three rounds for time of:

20 Wallball shots (20/14)

20 Hang Squat snatches (65/45)

Fitter Faster:

Three rounds for time of:

15 Wallball shots (14/10)

12 Hang Squat snatches (55/35)

WORKOUT OF THE DAY 10.2.18

He who asks a question remains a fool for five minutes. He who does not ask remains a fool forever.
— Chinese proverb

 The 4pm showing the direct result of intensity.  Great job everyone!

The 4pm showing the direct result of intensity. Great job everyone!


SKYLINE CROSSFIT NEWS


WHAT IS FITNESS?

Each model is critical to CrossFit, and each has distinct utility in evaluating an athlete’s overall fitness or a strength-and-conditioning regimen’s efficacy. Before explaining in detail how each of these three perspectives works, it warrants mention that we are not attempting to demonstrate our program’s legitimacy through scientific principles. We are but sharing the methods of a program whose legitimacy has been established through the testimony of athletes, soldiers, cops and others whose lives or livelihoods depend on fitness.


WORKOUT OF THE DAY

Warmup:

Partner Warmup

3 rounds

5 Burpees

10 Tuck Jumps

120ft shuttle sprint

Skill:

Deadlift

then,

15min to find heavy Deadlift

WOD:

12 min AMRAP of:

400 meter run

5 Deadlifts (315/225)

Intermediate:

12 min AMRAP of:

400 meter run

5 Deadlifts (225/155)

Fitter Faster:

12 min AMRAP of:

200 meter run

5 Deadlifts (95/65)

WORKOUT OF THE DAY 10.1.18

People who take the sun-lit world of the senses to be good and real are living pitifully in a den of evil and ignorance.
— Socrates

 Congratulations to Thomas and Matt on their recent engagement while on vacation in Greece.

Congratulations to Thomas and Matt on their recent engagement while on vacation in Greece.


SKYLINE CROSSFIT NEWS


WHAT IS FITNESS?

“CrossFit makes use of three different standards or models for evaluating and guiding fitness. Collectively, these three standards define the CrossFit view of fitness. The first is based on the 10 general physical skills widely recognized by exercise physiologists. The second standard, or model, is based on the performance of athletic tasks, while the third is based on the energy systems that drive all human action.”


WORKOUT OF THE DAY

Warmup:

8 min EMOM

Odd: 10/7 Calorie on Bike Even: 3 Wall Walks

Skill:

Behind the neck Split Jerk

Strength:

Behind the neck Jerk

1-1-1-1-1-1-1

WOD:

Partner WOD

Calories on Bike

30-20-10 Men

21-15-9 Women

Relay Style

Ex: Partner 1 Bikes 30 cal

then Partner 2 bikes 30 cal.