WORKOUT OF THE DAY

WORKOUT OF THE DAY

Saturday 8.23.19

Great group last Saturday hope to see everyone out today!

Great group last Saturday hope to see everyone out today!

Park WOD will be held at 8am at Lawrence Park (725 Lawrence St, Houston, TX 77007) which is right across the street from Skyline CrossFit.

WORKOUT OF THE DAY

Don’t forget this Sunday at 9am we will be hosting a Disc Golf Scramble at TC Jester Park. We will head over to dish society for brunch after we finish!

discgolf.jpg

Friday 8.23.19


The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.
— Albert Einstein

Congratulations to Marissa on completing her 100th class at Skyline CrossFit!

66673301_10217406343363493_5189185435556904960_n.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

500m Row

Quick Shoulder Warmup

Skill:

Strict Pullup

10 min to build to a heavy bench press

WOD:

Complete 7 rounds for time of:

12 Bench Press @BW

12 Strict Pull-ups

Intermediate:

Complete 7 rounds for time of:

10 Bench Press @2/3 BW

10 Strict Pull-ups

Fitter Faster:

Complete 7 rounds for time of:

8 Bench Press @1/3 BW

8 Strict Banded Pull-ups or Ring Rows

WORKOUT OF THE DAY

Thursday 8.22.19


CrossFit attracted me because you are in a like minded space of people trying to get better.
— Amanda Barnhart

Congratulations John on your 100th class attended at Skyline CrossFit.

Screen Shot 2019-08-19 at 3.56.47 PM.png

SKYLINE COOKING CORNER


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

Skill:

GHD Situp

Hip Extension

Squat Clean

WOD:

21-18-15-12-9-6-3

Power clean (95/65)

GHD Sit-ups

Hip extensions

Intermediate:

18-15-12-9-6-3

Power clean (75/50)

GHD Sit-ups

Hip extensions

Fitter Faster:

10-9-8-7-6-5-4-3-2-1

Power clean (55/35)

Abmat Sit-ups

Good Mornings (15lbs)

WORKOUT OF THE DAY

Wednesday 8.21.19


Growth is often the parent or the child of pain.
— Mokokoma Mokhonoana

Congratulations to Lindsey on completing her 100th class at Skyline CrossFit!

67786505_10158772029105200_7346280249702744064_o.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic

Skill:

Ring Dips

Deadlifts

10 min to warmup to a heavy deadlift for the day

WOD:

Five rounds for time of:

15 Deadlift @ bodyweight

15 ring dips

Intermediate:

Five rounds for time of:

12 Deadlift @ 2/3 bodyweight

12 ring dips

Fitter Faster:

Five rounds for time of:

9 Deadlift @ 1/3 bodyweight

9 elevated ring push ups

WORKOUT OF THE DAY

Tuesday 8.20.19


The most effective way to understand the dissonance between our thoughts about reality and reality itself, is to consider how many times we’ve felt like our world is ending and how many times it actually has.
— Daniel V Chappell

Congratulations to Joe and Judith on their recent announcement of twins!

67661277_10111831721986113_647043952788111360_o.jpg

SKYLINE CROSSFIT NEWS


“Wall Walks with Coach Dylan”


WORKOUT OF THE DAY

Warmup:

40 Strokes on Rower

30 Double Unders

20 Wallballs

3 Wall Walks

Skill:

Wall walks

Handstand Walking

WOD:

3 rounds for time of:

1,000-m row

50 wall-ball shots (20/14)

100-ft. handstand walk

100 double-unders

40min Cap

Intermediate:

3 rounds for time of:

800-m row

35 wall-ball shots (14/10)

50-ft. handstand walk

50 double-unders

40min Cap

Fitter Faster:

3 rounds for time of:

600-m row

25 wall-ball shots (10/6)

3 Wall Walks

50 Single-unders

40min Cap

WORKOUT OF THE DAY

Monday 8.19.19


Nothing, to my way of thinking, is a better proof of a well ordered mind than a man’s ability to stop just where he is and pass some time in his own company.
— Seneca

Congratulations to these two wonderful people. Zach and Isabel will be expecting their first child. We are super excited to share this special chapter in their life.

67649707_10103821460010688_8707160432944611328_o.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

3 Rounds

10 Medball Cleans

10 Banded Press

Skill:

Clean Push Jerk

Strength:

Every 2 minutes for 6 rounds

2 Clean and Push Jerk (Touch and Go)

WOD:

"Gwen"

15-12- and 9 reps

Clean & Jerk

Score is weight used for all three unbroken sets.

Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.

Intermediate:

Can be completed as RX

Fitter Faster:

Can be completed as RX

WORKOUT OF THE DAY

GYM CLOSED THIS WEEKED

Saturday Park WOD 8AM @ Lawrence Park

Sunday Swim WOD 1pm @ Memorial Park Pool


Screen Shot 2019-08-12 at 4.54.51 PM.png

Swim WOD will be held at 1pm at Memorial Park Pool (6502 Arnot St, Houston, TX 77007). This will be coached by All-American Swimmer Amber Carter. There is no pre-requisite to join. All welcome!

WORKOUT OF THE DAY

GYM CLOSED THIS WEEKED

Saturday Park WOD 8AM @ Lawrence Park

Sunday Swim WOD 1pm @ Memorial Park Pool


Screen Shot 2019-08-12 at 4.55.25 PM.png

Park WOD will be held at 8am at Lawrence Park (725 Lawrence St, Houston, TX 77007) which is right across the street from Skyline CrossFit.


WORKOUT OF THE DAY

GYM CLOSED THIS WEEKED

Saturday Park WOD 8AM @ Lawrence Park

Sunday Swim WOD 1pm @ Memorial Park Pool

Friday 8.16.19


Misfortune nobly born is good fortune.
— Marcus Aurelius, Meditations

Tiffany is is our latest member to graduate Foundations class. You can meet her during the morning classes. Tiffany is also a professional trainer and has worked with the Golf Team for the University of Houston.

Tiffany is is our latest member to graduate Foundations class. You can meet her during the morning classes. Tiffany is also a professional trainer and has worked with the Golf Team for the University of Houston.


SKYLINE COOKING CORNER


WORKOUT OF THE DAY

Warmup:

Squat Warm Up w/ rowing

Strength:

Back Squat

5x5

Back squat every 3:30 min

WOD:

25 Weighted Hip Extensions (25/15)

Row 500 meters

25 Weighted Hip Extensions (25/15)

Row 500m

Intermediate:

25 Hip Extensions

Row 500 meters

25 Hip Extensions

Row 500m

Fitter Faster:

20 Good Mornings 15lbs

Row 500 meters

20 Good Mornings 15lbs

Row 500m

WORKOUT OF THE DAY

Thursday 8.15.19


If what you have seems insufficient to you, then though you possess the world, you will yet be miserable.
— Seneca

Congratulations to Vincent and Ashley on their recent engagement!

67189326_10220596693729775_3158220857273221120_o.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

200m run

Quick Upper Body Warm Up

Skill:

Strict Muscle Ups

WOD:

40min Running clock

Run 5k

with remaining time

complete as many Strict Muscle Ups as possible.

Score is total Muscle Ups

Intermediate:

40min Running clock

Run 5k

with remaining time

complete as many Muscle Ups as possible.

Score is total Muscle Ups

Fitter Faster:

40min Running clock

Run or Power Walk 1 mile

with remaining time

complete as rounds a possible of:

5 Ring Rows or Strict Chest to Bar Pull Ups

5 Push Ups or Strict Ring Dips

Score is total Reps

WORKOUT OF THE DAY

Wednesday 8.14.19


If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.
— Marcus Aurelius, Meditations

Congratulations to Stu and Lindsey on their engagement!

Screen Shot 2019-08-12 at 4.17.43 PM.png

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

3 rounds

Bike 7/5 calories

7 Burpees

30 sec hang on bar


Skill:

Deadlift

Hang Power Clean

Push Jerk


Strength:

5 rounds every

2 min

1 Deadlift

1 Hang Power Clean

1 Jerk


WOD:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"DT"

Five rounds for time of:

12 Deadlift (155/105)

9 Hang power clean (155/105)

6 Push jerk (155/105)


Intermediate:

Five rounds for time of:

12 Deadlift (105/70)

9 Hang power clean (105/70)

6 Push jerk (105/70)


Fitter Faster:

Five rounds for time of:

12 Deadlift (75/50)

9 Hang power clean (75/50)

6 Push jerk (75/50)

WORKOUT OF THE DAY

Tuesday 8.13.19


“I AM SKYLINE CROSSFIT”

Skyline CrossFit Athlete Highlight

Glynn Johnson

“I am Skyline CrossFit” athlete embodies our core values of being POSITIVE, being PATIENT, and staying HUMBLE.

IMG_6512.jpg

Tell us a little about yourself.

I played golf at Lamar University. I’m a spin class instructor for Bloom Fitness at The Center. Bloom Fitness and Bloom Community facilitate fitness and employment opportunities for adults with Intellectual and Developmental Disabilities.


What’s something about you that others may not know about you? Any special talents, hobbies, or interests?

I played golf at Lamar University. I’m a spin class instructor for Bloom Fitness at The pCenter. Bloom Fitness and Bloom Community facilitate fitness and employment opportunities for adults with Intellectual and Developmental Disabilities.

When did you start CrossFit? Why did you decide to join CrossFit at that time? What do you remember most about when you first started?

Unfortunately on December 5, 2012 a friend, Tyson Nick, was killed in Afghanistan. Tyson was an amazing warrior, husband, father, son, brother/friend. Early morning runs served as a way to embrace the hurt associated with the loss of my friend. Shortly after Tyson’s passing I became familiar with Michael Murphy and “Murph”. The more I learned about “Murph” and the intent of hero WODs I recognized a consistent alignment with CrossFit. On March 20, 2013 I attended my first CrossFit WOD. I don’t remember my first CrossFit WOD but I remember my second. My second day of CrossFit was Thursday, March 21st 2013, the workout was Open WOD 13.3. I survived 13.3 completing 128 wall balls in 12 minutes.

Tyson Nick, was killed in Afghanistan in 2012.

Tyson Nick, was killed in Afghanistan in 2012.

IMG_6423.jpg
IMG_6424.jpg

What new belief, behaviors, or habits, adopted since you started CrossFit, have most positively impacted your life?

My initial interest in CrossFit was to hurt as a reminder of what my friend gave up for me/us/freedom: not seeing his son graduate from West Point, not walking his Daughter down the aisle, not seeing his youngest Son start Kindergarten, not enjoying all of it with his wife. The CrossFit Community has given me the belief that the most difficult challenges are the most meaningful. And if you don’t give up and never quit you can do anything. 

I’ve always attended 5am CrossFit. People at 5am are different, it’s 5am, they look mean, especially when you’re new to CrossFit. In 2013 I remember a mean looking bald guy, covered in tattoos, never said a word and crushed every workout. At the end of class I would make a trip to put up my weights and when I turned around the other weights I had out where gone. Eventually I figured out it was the scary bald guy. Time passed and I continued to stay away from the scary guy and then we had a WOD with rope climbs. I was staring at the rope and the scary guy stopped during his WOD and said “get your ass up there”. He took time out of his WOD performance to help me climb that rope. Easily my most memorable CrossFit moment. To this day Brian Marvin and I are friends. Brian later introduced me to Brazilian Jiu Jitsu, another life changer. 

CrossFit has given me family of life long friends. Allowed me to do things physically and mentally that I never thought possible. There is nothing better than seeing someone else achieve goals they never thought possible. Clearly Murph is intimidating and special workout. There is nothing like the look in the eyes of someone that finishes there first Murph, glorious! 

IMG_6339.jpg

What has been your most memorable workout?

“Murph” in 2013 wearing a vest, with my new friend Jason Wall. Jason had started CrossFit a month earlier. It took me forever and Jason and the rest of the CrossFit Elevate community were there until I finished.  


Do you have a favorite quote or motto that you live by?

Always stay comfortably uncomfortable. Hard Path, Easy Life... Easy Path Hard Life.... Never Quit!


What do you love most about Skyline CrossFit?

Skyline Team, thank you for your commitment to honoring our heroes with programming that includes abundant hero WODs, means more than you will ever know. 


WORKOUT OF THE DAY

Warmup:

Run 400m

10 Slow Hip Extensions


Skill:

Pose Running


WOD:

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.  With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.  The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

"Michael"

Three rounds for time of:

Run 800 meters

50 Hip Extensions

50 Abmat Sit-ups

(Pick 1 round to do GHD Situps in place of abmat situps)


Intermediate:

Three rounds for time of:

Run 800 meters

35 Hip Extensions

35 Abmat Sit Ups


Fitter Faster:

Three rounds for time of:

Run 400 meters

25 Good Mornings 15lbs

25 Abmat Sit Ups

WORKOUT OF THE DAY

Monday 8.12.19


Difficulties strengthen the mind, as labor does the body.
— Seneca

Ciji a recent transplant from Los Angeles performing weight step-ups during 19.3 CrossFit Open.

Ciji a recent transplant from Los Angeles performing weight step-ups during 19.3 CrossFit Open.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Pacer Warm Up

Rd 1-10 Forward,

BackwardRd 10-20 Shuttle Sprint (Three Point Touch)

then,

Handstand Shoulder Warm Up

Skill:

Push Up

Ring Dips

Strict HSPU

WOD:

"J.T."

21-15-9 reps for time of:

Strict Handstand push-ups

Strict Ring dips

Push-ups

Intermediate:

15-12-9 reps for time of:

Strict Handstand push-ups

Strict Ring dips

Push-ups

Fitter Faster:

15-12-9 reps for time of:

Strict Handstand push-ups

Banded Ring dips

Burpees

WORKOUT OF THE DAY

Sunday 8.11.19


Every night before going to sleep, we must ask ourselves: what weakness did I overcome today? What virtue did I acquire?
— Seneca

“Am I  laughing? Am I crying? I’m not sure“

“Am I laughing? Am I crying? I’m not sure“


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Flight Simulator

then,

Gymnastic Warm Up

Skill:

Ring Muscle Ups

WOD:

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots (20/14)

90 Double-unders

30 Ring Muscle-ups

Intermediate A:

Complete as many rounds and reps as possible in 12 minutes of:

100 Wall ball shots (14/10)

60 Double-unders

20 Ring Muscle-ups

Intermediate B:

Complete as many rounds and reps as possible in 12 minutes of:

100 Wall ball shots (14/10)

60 Double-unders

30 Ring Dips

30 C2B Pull-Ups

Fitter Faster:

Complete as many rounds and reps as possible in 12 minutes of:

80 Wall ball shots (10/6)

60 Single-unders

20 Ring Push Ups

20 Jumping C2B Pull Ups

WORKOUT OF THE DAY

Saturday 8.10.19


Throw me to the wolves and I will return leading the pack.
— Seneca

Trey knocking out weighted box step-ups. During CrossFit Games Open 19.3.

Trey knocking out weighted box step-ups. During CrossFit Games Open 19.3.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

400m run

Quick Primal

Skill:

Power Clean

then,

Work up to heavy Power Clean

WOD:

Partner WOD

3 rounds for time of:

40 power cleans (155/105)

Partner 1: Runs 400m

Partner 2: Holds Plank (elbows) for duration of run

then,

Partner 2: Runs 400m

Partner 1: Holds Plank(elbows) for duration of run

Intermediate:

Partner WOD

3 rounds for time of:

30 power cleans (115/75)

Partner 1: Runs 300m

Partner 2: Holds Plank (elbows) for duration of run

then,

Partner 2: Runs 300m

Partner 1: Holds Plank (elbows) for duration of run

Fitter Faster:

Partner WOD

3 rounds for time of:

20 power cleans (75/50)

Partner 1: Runs 200m

Partner 2: Holds Plank(elbows) for duration of run

then,

Partner 2: Runs 200m

Partner 1: Holds Plank(elbows) for duration of run

WORKOUT OF THE DAY

Friday 8.9.19


Your vision will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.
— Carl Jung

Congratulations to Andrew Thompson on attending his 100th class at Skyline CrossFit.

43429790_2113209785597097_8232290539253268480_o.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

Skill:

Barbell Turkish Get Up

WOD:

Five rounds for time of:

21 Barbell Turkish Get-up (45/35)

21/18Calories on Echo Bike

(Split Turkish Getups evenly between arms as you please)

(35 min cap)

Intermediate:

Five rounds for time of:

15 Barbell Turkish Get-up (35/25)

15/12 Calories on Echo Bike

Fitter Faster:

Five rounds for time of:

9 DB Turkish Get-up (25/15)

15/12 Calories on Echo Bike

WORKOUT OF THE DAY

Thursday 8.8.19


Even a happy life cannot be without a measure of darkness, and the word happy would lose its meaning if it were not balanced by sadness. It is far better take things as they come along with patience and equanimity.
— Carl Jung

Congratulations to David Burkenstock on attending his 100th class at Skyline CrossFit. David is a native Louisianian also is the host of our annual Crawfish Boil.

66091225_979789118289_7755336383832522752_o.jpg

SKYLINE CROSFIT NEWS


WORKOUT OF THE DAY

Warmup:

3 rounds for time

10 Wallballs

10 Banded Good Mornings

10 Box Step Ups

Skill:

Deadlift

Remaining time warmup to heavyworking set of 3

WOD:

10 rounds for load

Every 4min

Deadlift*

Row 350m

*Rd 1-2: 3 Deadlifts

Rd 3-5: 2 Deadlifts

Rd 6-10: 1 Deadlift

Increase weight every set

Intermediate:

10 rounds for load

Every 4min

Deadlift*

Row 300m

*Rd 1-2: 3 Deadlifts

Rd 3-5: 2 Deadlifts
Rd 6-10: 1 Deadlift

Increase weight every set

Fitter Faster:

10 rounds for load

Every 4min

Deadlift*

Row 200m

*Rd 1-2: 5 Deadlifts

Rd 3-5: 4 Deadlifts

Rd 6-10: 3 Deadlift

Increase weight every set

WORKOUT OF THE DAY

Wednesday 8.7.19


You’ve been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.
— Louise Hay

Frankie has made some dramatic changes since starting at Skyline CrossFit. He has really done a great job at following our nutrition protocol (The Skyline Way) and being consistent in the gym.  Frankie also spends a lot of time going out and trying new activities and disciplines.

Frankie has made some dramatic changes since starting at Skyline CrossFit. He has really done a great job at following our nutrition protocol (The Skyline Way) and being consistent in the gym. Frankie also spends a lot of time going out and trying new activities and disciplines.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tabata

Ring Rows

Situps

Burpees

Pushups

Skill:

Handstand Pushup Progression

Pullups

KB Swings

WOD:

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings (53/35)

60 Sit-ups

70 Burpees

Intermediate:

For time:

20 Handstand push-ups

30 Pull-ups

40 Kettlebell swings (35/25)

50 Sit-ups

60 Burpees

Fitter Faster:

For time:

20 box push-ups

20 Seated DB strict press

25 Ring Rows or Jumping Pull ups

30 Kettlebell swings (25/15)

35 Sit-ups

40 Burpees

WORKOUT OF THE DAY

Tuesday 8.6.19


Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.
— Lao Tzu

Not to late to sign up for Granite Games September 14th!

Not to late to sign up for Granite Games September 14th!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Everett Warmup

Skill:

Thruster

Strength:

Every 2min for 5 rounds complete:

2 Thrusters from the rack (go heavy)

WOD:

15 rounds

20 seconds on/ 10 second off

Thruster (65/50)

From Rack

Scored as the least number of reps in any of the 15 rds.

Bar must stay in front rack for all 20sec.

Intermediate:

15 rounds

20 seconds on/ 10 second off

Thruster (55/40)

From Rack

Bar must stay in front rack for all 20sec.

Fitter Faster:

15 rounds

20 seconds on/ 10 second off

Thruster (45/30)

From Rack

Bar must stay in front rack for all 20sec.