WORKOUT OF THE DAY

WORKOUT OF THE DAY 6.24.18

Focusing your life solely on making a buck shows a certain poverty of ambition. It asks too little of yourself. Because it’s only when you hitch your wagon to something larger than yourself that you realize your true potential.
— Barack Obama

 Jared Lindsay performing Thrusters.

Jared Lindsay performing Thrusters.


SKYLINE CROSSFIT NEWS



WORKOUT OF THE DAY

Warmup:

Squat Warmup w/ rowing

 

Strength:

Front Squat 5-5-5-5-5 reps

 

WOD:

"Jackie"

1000 meter row

50 Thrusters (45/35)

30 pull-ups

 

Intermediate:

"Jackie"

750 meter row

35 Thrusters (25/15)

20 pull-ups

 

Fitness WOD:

"Jackie"

500 meter row

25 PVC Thrusters

20 Jumping pull-ups

WORKOUT OF THE DAY 6.23.18

Our future is our confidence and self-esteem.
— TUPAC SHAKUR

Pay close attention to Ronaldo before this magnificent goal during the most recent World Cup game against Spain.  He is taking deep breaths through his nose, but why? Is it a coincidence? I think not. I think the highest paid athlete in the world knows exactly what he is doing.  Heres more info on why.

"Many of us feel stressed out, overworked, and overstimulated during our daily lives, which leaves us in a chronic state of fight or flight response. Breathing in and out through the nose helps us take fuller, deeper breaths, which stimulates the lower lung to distribute greater amounts of oxygen throughout the body. Also, the lower lung is rich with the parasympathetic nerve receptors associated with calming the body and mind, whereas the upper lungs — which are stimulated by chest and mouth breathing — prompt us to hyperventilate and trigger sympathetic nerve receptors, which result in the fight or flight reaction."    -Gwen Lawrence


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic

 

Skill:

Pull Ups

Ring Dips

Sit Ups

 

WOD:

30min AMRAP

5 pull-ups

5 ring dips

15 Sit-ups

Every 5 rounds run 200m

 

Intermediate:

30min AMRAP

5 pull-ups

5 ring dips

15 Sit-ups

Every 5 rounds run a 200m

 

Fitness WOD:

30min AMRAP

5 Jumping pull-ups

5 Knee Push Ups

10 Sit-ups

Every 5 rounds run a 150m

WORKOUT OF THE DAY 6.23.18

Our future is our confidence and self-esteem.
— TUPAC SHAKUR

Pay close attention to Ronaldo before this magnificent goal during the most recent World Cup game against Spain.  He is taking deep breaths through his nose, but why?

"Many of us feel stressed out, overworked, and overstimulated during our daily lives, which leaves us in a chronic state of fight or flight response. Breathing in and out through the nose helps us take fuller, deeper breaths, which stimulates the lower lung to distribute greater amounts of oxygen throughout the body. Also, the lower lung is rich with the parasympathetic nerve receptors associated with calming the body and mind, whereas the upper lungs — which are stimulated by chest and mouth breathing — prompt us to hyperventilate and trigger sympathetic nerve receptors, which result in the fight or flight reaction."    -Gwen Lawrence


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic

 

Skill:

Pull Ups

Ring Dips

Sit Ups

 

WOD:

30min AMRAP

5 pull-ups

5 ring dips

15 Sit-ups

Every 5 rounds run 200m

 

Intermediate:

30min AMRAP

5 pull-ups

5 ring dips

15 Sit-ups

Every 5 rounds run a 200m

 

Fitness WOD:

30min AMRAP

5 Jumping pull-ups

5 Knee Push Ups

10 Sit-ups

Every 5 rounds run a 150m

WORKOUT OF THE DAY 6.22.18

If you don’t get the ABCs we don’t jump into English Lit.
— Greg Glassman

 Skyline member Ryan Bailey showing his ninja skills with his girlfriend Chelsea Lewis in Indonesia.

Skyline member Ryan Bailey showing his ninja skills with his girlfriend Chelsea Lewis in Indonesia.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 

Warmup:

Squat Warm Up

 

Skill:

15min to work up to heavy

Back Squat

 

WOD:

For time:

20 Back Squat (250/165)

Run 800 meters

15 Back Squat (250/165)

Run 800 meters

10 Back Squat (250/165)

Run 800 meters

 

Intermediate:

For time:

20 Back Squat (185/125)

Run 800 meters

15 Back Squat (185/125)

Run 400 meters

10 Back Squat (185/125)

Run 800 meters

 

Fitness WOD:

For time:

20 Back Squat (95/65)

Run 400 meters

15 Back Squat (95/65)

Run 400 meters

10 Back Squat (95/65)

Run 400 meters

WORKOUT OF TH DAY 6.21.18

A good plan violently executed right now is far better than a perfect plan executed next week.
— US General George S. Patton

Congratulations to now Major Mario Cinnonetti, USA.  Mario was promoted to Major in the U.S. Army.  This is huge accomplishment and we as a community would like to congratulate you and thank you for your continued service!

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Chan Warm Up

 

Strength:

Deadlift 5-5-5-5-5-5-5 reps

 

WOD:

50 GHD Sit-ups

Tabata Deadlift (95/65)

50 Abmat Sit-ups

 

Intermediate:

30 GHD Sit-ups

Tabata Deadlift (75/55)

50 Abmat Sit-ups

 

Fitness WOD:

40 Abmat Sit-ups

Tabata Deadlift (65/35)

40 Abmat Sit-ups

WORKOUT OF THE DAY 6.20.18

Don’t tell me what was said about me. Tell me why they were so comfortable to say it to you.
— Jay-Z

 The difference between being active and non-active in our later years.  In the top image adipose tissue is fat.  The muscle that  is there is very atrophied  as well.  The lower picture is solid and very condensed muscle the only difference in these people is one is very active the other is not.

The difference between being active and non-active in our later years.  In the top image adipose tissue is fat.  The muscle that  is there is very atrophied  as well.  The lower picture is solid and very condensed muscle the only difference in these people is one is very active the other is not.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Smash Warm Up (Half)

 

Skill:

Muscle Up

Pistols

 

WOD:

Complete 30 rounds for time of:

Left leg squat

Right leg squat

Muscle-up

 

Intermediate:

Complete 15 rounds for time of:

Left leg squat to target

Right leg squat to target

Muscle-up

*After every 3 rounds 10 Walking Lunges

 

Fitness WOD:

10 Rounds

15 Walking Lunges

5 False Grip Ring Rows

5 Jumping Ring Dips with slow decent

WORKOUT OF THE DAY 6.19.18

Nature doesn’t adjust to our level of skill.
— Lawrence Gonzalez

 Amisha furthering her education in Dallas this weekend. She added CrossFit Kids certification to her long list of accolades.

Amisha furthering her education in Dallas this weekend. She added CrossFit Kids certification to her long list of accolades.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

200m run then 60ft burpee broad jump

Power Monkey Gymnastic Warm Up

 

Skill:

Box HSPU Progression (With Dumbells)

L-Sit Pull Up

 

WOD:

Complete 10 rounds of:

5 Parallette Handstand Push-ups

5 “L” Pull-ups

 

Intermediate:

Complete 10 rounds of:

5 Handstand Push-ups

5 Strict Supinated Pull-ups Knees at parallel

 

Fitness WOD:

Complete 10 rounds of:

5 Bottom to Bottom Push Up

5 Australian Pull Up

Every 3 rounds complete 10 Situps

 

Cool Down:

hand bicep/ tricep/ shoulder stretch

10 arm extended hand flat facing down

10 arm extended hand flat facing side ways

- each arm

1 min Saddle Eagle with band or towel

both arms

WORKOUT OF THE DAY 6.18.18

Big is not strong. Strong is strong.
— Louie Simmons

 Maggie showing us her Overhead Lunge skills.

Maggie showing us her Overhead Lunge skills.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner Warm Up:

3 Rounds

200m

while partner holds 2 KBs in front rack

(35/26)

 

Skill:

Front Rack (Zombie Lunge)

Push Press

 

WOD:

Weighted walking lunge/push-press

for 400 meters. (75/50)

Four lunge steps, alternating legs,

followed by 5 reps of push-press

repeated through 400 meters. Rack

and press from back, front, or

alternate at will.

 

Intermediate:

Weighted walking lunge/push-press

for 300 meters. (35/20)

Four lunge steps, alternating legs,

followed by 5 reps of push-press

repeated through 300 meters. Rack

and press from back, front, or

alternate at will.

 

Fitness WOD:

20 Rounds

10 Walking Lunges

5 Push Press (55/35)

 

Cool Down:

10 Torso Twists

10 Lunge into front half Split w/ windmill forwrad and back 5l,5r

1 min Pigeon Pose each leg

WORKOUT OF THE DAY 6.17.18

If you aren’t willing to do this, then you shouldn’t do this.
— Louie Simmons

 Sobriety WOD every Sunday at 4pm. These classes are always free. Sobriety WOD helps bridge the gap of fitness and recovery.

Sobriety WOD every Sunday at 4pm. These classes are always free. Sobriety WOD helps bridge the gap of fitness and recovery.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Quick Dynamic

 

Strength:

3x3

Weighted Strict Pull Up

 

WOD:

"Helen"

Complete 3 rounds of:

Run 400 meters

21 Kettlebell Swings (53/35)

12 Pullups

 

Intermediate:

Complete 3 rounds of:

Run 300 meters

15 Kettlebell Swings (35/26)

8 Pullups

 

Fitness WOD:

Complete 3 rounds of:

Run 200 meters

12 Kettlebell Swings (26/17)

8 Jumping Pullups

BRING YOUR FRIEND TO CROSSFIT DAY! 6.16.18

Noticing small changes early helps you adapt to the bigger changes that are to come.
— Spencer Arnold

 Don't forget CrossFit Kids class held every Sunday at 1pm.

Don't forget CrossFit Kids class held every Sunday at 1pm.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic

Agility Ladders

 

Skill:

Movement Review

 

WOD:

50 Pullups

200 Squats

75 Push-ups

 

Intermediate:

30 Pullups

150 Squats

50 Push-ups

 

Fitness WOD:

30 Jumping Pullups

100 Squats

40 Knee Push-ups

WORKOUT OF THE DAY 6.15.18

When you move beyond your fear, you feel free.
— Spencer Arnold

 Good job to Skyline morning goer Rowitha Carter completing  a half marathon over the weekend in Seattle.

Good job to Skyline morning goer Rowitha Carter completing  a half marathon over the weekend in Seattle.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

 

Skill:

Deficit HSPU

Legless Rope Climbs

 

WOD:

5 Legless Rope Climb

10 Deficit Handstand push-ups (Head  passes below hand)

4 LeglessRope climb

8 Deficit Handstand push-ups

3 Legless Rope climb

6 Deficit Handstand push-ups

2 Legless Rope climb

4 Deficit Handstand push-ups

1 Legless Rope climb

2 Deficit Handstand push-ups

 

Intermediate:

5 Rope Climb

10 Handstand push-ups

4 Rope climb

8 Handstand push-ups

3 Rope climb

6 Handstand push-ups

2 Rope climb

4 Handstand push-ups

1 Rope climb

2 Handstand push-ups

 

Fitness WOD:

5 Rope Decents to ground and up

10 Seated DB Shoulder Press (25/15)

4 Rope Decents to ground and up

8 Seated DB Shoulder Press (25/15)

3 Rope Decents to ground and up

6 Seated DB Shoulder Press (25/15)

2 Rope Decents to ground and up

4 Seated DB Shoulder Press (25/15)

1 Rope Decents to ground and up

2 Seated DB Shoulder Press (25/15)

WORKOUT OF THE DAY 6.14.18

If you run with the lame you will develop a limp.
— Louie Simmons

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Plyometric Warm Up

 

Skill:

L- Sit Progression

 

WOD:

Complete 5 rounds of:

Run 200 meters

15 Box Jumps (24/20)

15 L-Pullups (Supine)

 

Intermediate:

Complete 5 rounds of:

Run 200 meters

10 Box Jumps (24/20)

10 Strict Supinated Pullups

 

Fitness WOD:

Complete 5 rounds of:

Run 150 meters

8 Box Jumps 12''

6 Banded Supinated Pullups

 

Cool Down:

1 min Child pose on wall

Move hand up wall

1 min Child pose on wall

4 Position Wrist Stretch (Fingers forward/fingers sideways/ fingers back/ gorilla stretch)

- 6 reps In and out in each position

WORKOUT OF THE DAY 6.13.18

If you do not change you can become extinct.
— Spencer Johnson

 Nice job to our podium winners of the 7 year anniversary partner competition.

Nice job to our podium winners of the 7 year anniversary partner competition.


CrossFit Total with Dave Castro, Jason Khalipa, and Dave Lipson.


 

WORKOUT OF THE DAY

 

Warmup:

Teams of 2 or 3

Relay

10 Tuck Jumps

30ft burpee broad jump

90ft Shuttle sprinf (30ft)

 

Skill:

Deadlift

Squat

Press

 

WOD:

CrossFit Total

1 rep max Press

1 rep max Back Squat

1 rep max Deadlift

Score is total weight of each movements heaviest lift combined.

 

WORKOUT OF THE DAY 6.12.18

What would you do if you weren’t afraid?
— Spencer Johnson

 Thanks for helping us celebrate our 7 years of business! The partner competition was a success!

Thanks for helping us celebrate our 7 years of business! The partner competition was a success!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 

Warmup:

OH Squat Warm Up

 

Strength:

3x3 Heavy Overhead Squat across

 

WOD:

Complete 5 rounds of:

Run 400 meters

21 Overhead Squat (95/65)

 

Intermediate:

Complete 5 rounds of:

Run 400 meters

15 Overhead Squat (75/55)

 

Fitness WOD:

Complete 5 rounds of:

Run 200 meters

10 Overhead Squat (55/35)

WORKOUT OF THE DAY 6.11.18

The bench press can be a great way to build power and improve lock out strength and overhead press movements for other lifts and gymnastic movements such as dips and handstand push ups.
— Unknown

 "You’ll never work a day in your life if you love what you do."  Coach Tyler doing his service for our country. Currently he is in Italy fulfilling his duties until the end of July. We miss you Tyler!

"You’ll never work a day in your life if you love what you do."

Coach Tyler doing his service for our country. Currently he is in Italy fulfilling his duties until the end of July. We miss you Tyler!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Power Monkey Gymnastic Warm up

 

Skill:

Pull Up Progression

10 min to warm up Bench Press

 

WOD:

Partner WOD

7 rounds for time of:

14 Bench Press (185/115)

28 Chest to Bar Pullups

 

Intermediate:

Partner WOD

7 rounds for time of:

12 Bench Press (135/95)

20 Pullups

 

Fitness WOD:

Partner WOD

7 rounds for time of:

10 Bench Press (85/45)

16 Jumping Pullups

WORKOUT OF THE DAY 6.10.18

My heroes are those who risk their lives every day to protect our world and make it a better place - police, firefighters and members of our armed forces.
— Sidney Sheldon

SKYLINE CROSSFIT MOTIVATION


Caveman Warm Up


Skill:

Pullup Progression

Wallball

KB Swing

 

WOD:

20min AMRAP

5 Chest to bar Pull-ups

10 Wall ball shots (20/14)

15 Kettlebell swings (53/35)


Intermediate:

20min AMRAP

5 Pull-ups

10 Wall ball shots (14/10)

15 Kettlebell swings (35/26)


Fitness WOD:

20min AMRAP

5 Jumping Pull-ups

7 Wall ball shots (10/6)

9 Kettlebell swings (26/17)


Cool Down Together:

Walk 150m

1 min 90 and 90 each side

1 min Downward Dog

1 min Saddle Eagle with band or towel each side

WORKOUT OF THE DAY 6.8.18

Humans are not physically normal in the absence of hard physical effort.
— Mark Rippetoe, Starting Strength

Don't forget tomorrow is our 7th Year Anniversary Partner Competition. This is a for fun competition and costumes are encouraged! See everyone tomorrow at 8:30am!!

 Podium of last years competition.

Podium of last years competition.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Strongman Warm Up

 

Skill:

12 min movment warm up

 

WOD:

20-Minute AMRAP of:

6 Axle Deadlifts (225/155)

7 Burpee Pull-ups

10 Kettlebell Swings (70/53)

100ft Farmers Carry @ 2 x 70/53 KBs

 

Intermediate:

20-Minute AMRAP of:

6 Axle Deadlifts (175/115)

7 Burpee Pull-ups

10 Kettlebell Swings (53/35)

100ft Farmers Carry @ 2 x 53/35 KBs

 

Fitness WOD:

20-Minute AMRAP of:

5 Deadlifts (65/35)

5 Burpee Jumping Pull-ups

7 Kettlebell Swings (26/17)

60ft Farmers Carry @ 2 x 35/26lbs KBs

WORKOUT OF THE DAY 6.7.18

Hunger is a state of mind, not a state of stomach.
— Dr. Jason Fung

 As shown in image above we want to veer away from palm showing during the pull up.  Not only does this increase power and proper engagement but also prevents tearing of the hands.

As shown in image above we want to veer away from palm showing during the pull up.  Not only does this increase power and proper engagement but also prevents tearing of the hands.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 

Warmup:

4 min Ab workout

 

Skill:

Air Squat

Pull-Ups

Push Ups

 

WOD:

"Tabata Something Else"

Pull Ups

Push Ups

Sit Ups

Squats

Do full TABATA on each movement before moving to next movement.

TABATA= 8rounds of 20sec on / 10sec rest

Score is total of all 4 movements  lowest round of reps.

 

Intermediate:

"Tabata Something Else"

Pull Ups

Push Ups

Sit Ups

Squats

 

Fitness WOD:

"Tabata Something Else"

Jumping Pull Ups

Knee Push Ups

Sit Ups

Squats

WORKOUT OF THE DAY 6.6.18

It’s amazing how many things you can’t do that you find no need for.
— Coach Glassman

 Swimming is not only a great exercise but fundamental need for survival.  This is probably the most important task that will save your life outside of the gym.  Amber Carter led a Sunday Swim workout and improved swim stroke and got a great workout in.  Great job everyone!

Swimming is not only a great exercise but fundamental need for survival.  This is probably the most important task that will save your life outside of the gym.  Amber Carter led a Sunday Swim workout and improved swim stroke and got a great workout in.  Great job everyone!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 

Warmup:

2 rounds

Crab Walk 30ft

10 Arch to Hollow

Plank Walk 30 ft

5 KB Single Arm OH Squat (53/35) each hand

 

Skill:

PVC OH Squat

Bar OH Squat

8min to work to heavy OH Squat from ground

 

WOD:

Five rounds for time of:

5 Overhead squat (135/95)

10 Toes to bar

15 DB Hang squat clean (40/30)

40 Double-unders

 

Intermediate:

Five rounds for time of:

5 Overhead squat (95/65)

8 Toes to bar

12 DB Hang squat clean (30/20)

20 Double-unders

 

Fitness WOD:

Five rounds for time of:

5 Overhead squat (35/15)

7 Hanging Knee Raise

9 DB Hang squat clean (20/10)

20 Single-unders

 

Cool Down:

10 OH Squat with bar

10 Scorpians

2 min Couch Stretch each leg