WORKOUT OF THE DAY

WORKOUT OF THE DAY

Friday 4.19.19


You have to remember something: Everyone pities the weak. Jealousy you have to earn.
— Arnold Schwarzenegger

Zach and Isabel Ross had the privelage of attending Faith RX started by the late Becky Conzulman.  With all the sadness with the passing of Becky this group of people came together and finished in the honor of what Becky would have wanted.    Zach Ross Instagram post:  “Amazing weekend with  @faithrxd   #isi15  in Tennessee! Met some wonderful people and grew closer with my walk with Jesus. This is the  #texas  Crew.”

Zach and Isabel Ross had the privelage of attending Faith RX started by the late Becky Conzulman. With all the sadness with the passing of Becky this group of people came together and finished in the honor of what Becky would have wanted.

Zach Ross Instagram post:

“Amazing weekend with @faithrxd #isi15 in Tennessee! Met some wonderful people and grew closer with my walk with Jesus. This is the #texas Crew.”


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tia Warmup

PVC then Barbell

Skill:

Deadlift

Hang Power Snatch

Overhead Squat

Strength:

Using 2 barbells

Every 1:30 for 10 rounds alternate between

Hang Power Snatch

3-2-2-1-1

and

Overhead Squat from rack

3-2-2-1-1

WOD:

Five rounds for time of:

9 Deadlift (135/95)

6 Hang power snatch (135/95)

3 Overhead squat (135/95)

Stimulus: Sub 5min

Intermediate:

Five rounds for time of:

9 Deadlift (95/65)

6 Hang power snatch (95/65)

3 Overhead squat (95/65)

Fitter Faster:

Five rounds for time of:

7 Deadlift (65/45)

5 Hang power snatch (65/45)

3 Overhead squat (65/45)

WORKOUT OF THE DAY

Thursday 4.18.19


Ask, ‘Why is this so unbearable? Why can’t I endure it?’ You’ll be embarrassed to answer.
— Marcus Aurelius

Hailey just joined the 100th class club! Congratulations Hailey!

Hailey just joined the 100th class club! Congratulations Hailey!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Run 400m

Plyometric Warm up

27 Squat Warm Up

Skill:

Wallballs

WOD:

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump (24/20)

30 Wall ball shots (20/14)

Intermediate:

Five rounds for time of:

Run 400 meters

20 Box jump (24/20)

20 Wall ball shots (14/10)

Fitter Faster:

Five rounds for time of:

Run 200 meters

15 Box jump (20/12)

15 Wall ball shots (10/6)

WORKOUT OF THE DAY

Wednesday 4.17.19


To give anything less than your best is to sacrifice the gift.
— Steve Prefontaine

Congratulations to all the Skyline Raiders who competed in Katy this weekend!

Congratulations to all the Skyline Raiders who competed in Katy this weekend!


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Walking Lunges

Toes to Bar

Ring Dips

Touch and Go Rope Climbs

WOD:

Seven rounds for time of:

2 Touch & Go Rope climb (Only one foot touches ground between rope climbs)

15 Ring dips

15 Toes to bar

10 Walking lunge steps

Intermediate:

Seven rounds for time of:

2 Rope climbs

10 Ring dips

10 Toes to bar

10 Walking lunge steps

Fitter Faster:

Seven rounds for time of:

2 Rope lowers and raise

8 Push Ups

8 Hanging Knee Raises

8 Walking lunge steps

WORKOUT OF THE DAY

Tuesday 4.16.19


You can always become better.
— Tiger Woods

Hey y’all! Hit a milestone today and wanted to share it with my skyline fam! When I started the nutrition challenge I had a goal to get from around 250lb to 220lb. Then I had a stretch goal to hit 210 after the challenge ended since that’s the lowest weight I can remember being since college. Well today I weighed in at 207lb and could hardly believe the scale! Thank you to everyone for the encouraging words as I make these positive changes and to the Skyline team for giving me the tools to crush my goals and create new ones! - Ethan Cook

Hey y’all! Hit a milestone today and wanted to share it with my skyline fam! When I started the nutrition challenge I had a goal to get from around 250lb to 220lb. Then I had a stretch goal to hit 210 after the challenge ended since that’s the lowest weight I can remember being since college. Well today I weighed in at 207lb and could hardly believe the scale! Thank you to everyone for the encouraging words as I make these positive changes and to the Skyline team for giving me the tools to crush my goals and create new ones! - Ethan Cook


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Pacer Warmup w/5-10-5 Sprint

Skill:

Back squat

Press

Deadlift

Score is total of all 3 lifts combined.

WOD:

CrossFit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Intermediate:

CrossFit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Fitter Faster:

Back squat 5-5-5-5-5

Shoulder Press 5-5-5-5-5

Deadlift 5-5-5-5-5

WORKOUT OF THE DAY

Monday 4.15.19


You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on them. You don’t let it have any of your energy, or any of your time, or any of your space.
— Johnny Cash

Coach Nienke will be furthering her education next month by attending CrossFit Level 2 Trainer seminar!

Coach Nienke will be furthering her education next month by attending CrossFit Level 2 Trainer seminar!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting WarmUp

Skill:

Box Jump Progression

Squat Cleans

WOD:

For time:

Run 1 mile

Rest 2 minutes

15 Squat clean (135/95)

15 Box jump (24/20)

30 Walking lunge steps with plate held overhead (45/25)

15 Box jump (24/20)

15 Squat clean (135/95)

Rest 2 minutes

Run 1 mile

Intermediate:

For time:

Run 1 mile

Rest 2 minutes

12 Squat clean (95/65)

12 Box jump (24/20)

24 Walking lunge steps with plate held overhead (35/25)

12 Box jump (24/20)

12 Squat clean (95/65)

Rest 2 minutes

Run 1 mile

Fitter Faster:

For time:

Run 800m

Rest 2 minutes

10 Squat clean (65/45)

10 Box jump (20/12)

20 Walking lunge steps

10 Box jump (20/12)

10 Squat clean (65/45)

Rest 2 minutes

Run 400m

WORKOUT OF THE DAY

Sunday 4.14.19


Work is doing it. Discipline is doing it every day. Diligence is doing it well every day.
— Dave Ramsey

Lindsey doing Dumbbell weighted step ups.

Lindsey doing Dumbbell weighted step ups.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warmup

Skill:

GHD Situp

Squat Clean

then,

work up to heavy working set on clean

WOD:

21-15-9 reps for time of:

Squat Clean (135/95)

GHD sit-up

Intermediate:

21-15-9 reps for time of:

Squat Clean (95/65)

GHD sit-up

Fitter Faster:

15-12-9 reps for time of:

Squat Clean (65/45)

Abmat sit-up

WORKOUT OF THE DAY

Saturday 4.13.19


Practice making yourself promises, and practice keeping them.
— Ben Bergeron

Ryan and Dave post 19.3.

Ryan and Dave post 19.3.


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Gymnastic Gold Warmup

Skill:

Squat

Situp

Pushup

Strict Pullup

WOD:

Without rest between exercises:

Tabata Squat

Tabata Sit-up

Tabata Push-up

Tabata Strict Pull-up

Intermediate:

Can be completed as RX

Fitter Faster:

Without rest between exercises:

Tabata Squat

Tabata Sit-up

Tabata Bar Push-up

Tabata Ring Row

Cool Down:

Couch Stretch 2 min each side and Saddle Archer 2 min each side

WORKOUT OF THE DAY

Friday 4.12.19


People will love you. People will hate you. And none of it will have anything to do with you.
— Abraham Hicks

AS7I9775.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

Skill:

Handstand Pushups

Deadlifts

WOD:

Complete as many rounds as possible in 20 minutes of:

10 Deadlifts (155/105)

10 Strict Handstand Pushups

Intermediate:

Complete as many rounds as possible in 20 minutes of:

8 Deadlifts (115/75)

6 Strict Handstand Pushups

Fitter Faster:

Complete as many rounds as possible in 20 minutes of:

6 Deadlifts (75/50)

6 Pushups or Box HSPU

Alternate every round with:

6 Seated DB Press

WORKOUT OF THE DAY

Thursday 4.11.19


Passion first and everything will fall into place.
— Holly Holm

AS7I9455.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Matt Chan Warmup

Skill:

Ring Dips

Sumo Deadlift High Pull

WOD:

7 rounds for time of:

12 Sumo deadlift high-pull (95/65)

12 Ring dips

Intermediate:

7 rounds for time of:

10 Sumo deadlift high-pull (75/50)

10 Ring dips

Fitter Faster:

7 rounds for time of:

8 Sumo deadlift high-pull (55/35)

8 Full Range of motion Pushup

WORKOUT OF THE DAY

Wednesday 4.10.19


If you’re going to quit anything, quit being lazy, quit making excuses and quit waiting for the right time.
— Joe Duncan

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic Warmup

Skill:

DB Thruster

Strict Pull-ups

WOD:

Complete as many rounds as possible in 20 minutes of:

10 Dumbbell Thrusters (50/35)

10 Strict Pull-ups

Intermediate:

Complete as many rounds as possible in 20 minutes of:

8 Dumbbell Thrusters (35/25)

8 Strict Pull-ups

Fitter Faster:

Complete as many rounds as possible in 20 minutes of:

6 Dumbbell Thrusters (25/15)

6 Ring Rows

Alternate every round with:

6 Banded Strict Pull Ups

WORKOUT OF THE DAY

Tuesday 4.9.19


There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.
— Denis Waitley

AS7I9151.jpg

Skyline CrossFit Cooking Corner


WORKOUT OF THE DAY

Warmup:

Tia Warm Up

Skill:

Squat Snatch

Push Ups

then,

5 rounds every 1:30 complete:

2 Squat Snatch

WOD:

For time:

Run 1000 meters

100 Push-ups

10 Squat Snatch (135/95)

Intermediate:

For time:

Run 1000 meters

75 Push-ups

10 Squat Snatch (95/65)

Fitter Faster:

For time:

Run 1000 meters

50 Push-ups

10 Squat Snatch (65/45)

WORKOUT OF THE DAY

Monday 4.8.19


We all want to be bad-asses in every aspect of our lives, but it’s never going to happen if we’re always on autopilot.
— Adriene Mishler

William Burkenstock taking a short nap during the festivities at the Crawfish Boil.

William Burkenstock taking a short nap during the festivities at the Crawfish Boil.


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Everett Warmup

Skill:

Front and Back Scale

Front Squat

then,

10 min to work up to heavy working set

WOD:

Every 4 minutes complete:

Front squat 2-2-2-2-2-2 reps*

*After every round hold 15 sec in front scale

and 15 sec in back scale.

WORKOUT OF THE DAY

Sunday 4.7.19


The habit of persistence is the habit of victory.
— Herbert Kaufman

3rd Annual Crawfish Boil was a success. Thanks everyone for showing up!

3rd Annual Crawfish Boil was a success. Thanks everyone for showing up!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Agility Ladder

PVC Complex Warmup

Skill:

Plyometric Complex

Pullups

Ring Toes to bar

WOD:

Complete as many rounds as possible in 20 minutes of:

18 Box jumps (24/20)

15 Toes to bar

12 Pull-ups

Intermediate:

Complete as many rounds as possible in 20 minutes of:

15 Box jumps (24/20)

12 Toes to bar

9 Pull-ups

Fitter Faster:

Complete as many rounds as possible in 20 minutes of:

12 Box jumps (20/12)

9 Knees to Chest

6 Banded Strict Pullups

WORKOUT OF THE DAY

Saturday 4.6.19


Skyline CrossFit will be closed Saturday April 7th. We will be hosting the 2019 Houston Weightlifting Championships.

We will be having a Park Workout at 8am! This will be at Lawrence Park (725 Lawrence St, Houston, TX 77007) right across the street from the gym!


WORKOUT OF THE DAY

Friday 4.4.19


Be humble. Be hungry. And always be the hardest worker in the room.
— Dwayne Johnson

John, Connor, Liz, and Eric getting some sun on the outdoor rig during evening classes.

John, Connor, Liz, and Eric getting some sun on the outdoor rig during evening classes.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic Warm Up

Skill:

Strict Pull-ups

Push-upsSit-ups

Squats

WOD:

21-18-15-12-9-6 and then 3 reps of:

Strict Pull-ups

Push-ups

Sit-ups

Squats

Intermediate:

18-15-12-9-6 and then 3 reps of:

Strict Pull-ups

Push-upsSit-ups

Squats

Fitter Faster:

21-15-9-3 reps of:

Strict Ring Rows

Bar Push-ups

Sit-ups

Squats

Cool Down:Flow

WORKOUT OF THE DAY

Thursday 4.4.19


You can’t always be the most talented person in the room, but you can be the most competitive.
— Pat Summitt

Friday Night Lights RX Podium Winners

1st: Vincent and Phillip

1st: Vincent and Phillip

2nd: Russell and Zach

2nd: Russell and Zach

3rd: Ryan Bailey and Brad Anderson

3rd: Ryan Bailey and Brad Anderson


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Row 4min 30sec on 30sec off

Gymnastic Warmup

Skill:

Ring Muscle Ups

Push Press

then,

Warmup Push press to heavy working set

WOD:

For time:

10 Ring Muscle-ups

100 Push press (75/50)

Row 1000 meters

Intermediate:

For time:

6 Ring Muscle-ups

75 Push press (65/45)

Row 1000 meters

Fitter Faster:

For time:

10 Burpee Jumping Pull Ups

50 Push press (50/35)

Row 1000 meters

WORKOUT OF THE DAY

Wednesday 4.3.19


Practice making yourself promises, and practice keeping them.
— Ben Bergeron

Friday Night Lights Intermediate Podium Winners

1st: Bethany Kucish and Jenn Scogin

1st: Bethany Kucish and Jenn Scogin

2nd: Zane McClain and Ethan Cook

2nd: Zane McClain and Ethan Cook

3rd: Dylan and Stu Seger

3rd: Dylan and Stu Seger


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Powerlifting Warmup

Skill:

DB Thruster

Stone to Shoulder

WOD:

15-12-9-12-15

Dumbell Thrusters (65/50)*

*After every set of Dumbbell Thrusters

Complete 5 stone to Shoulder (145/95)

Intermediate:

12-9-6-9-12

Dumbell Thrusters (50/35)*

*After every set of Dumbbell Thrusters

Complete 5 stone to Shoulder (95/70)

Fitter Faster:

12-9-6-9-12

Dumbell Thrusters (35/20)*

*After every set of Dumbell Thrusters

Complete 5 D-ball to Shoulder (70/50)

WORKOUT OF THE DAY

Tuesday 4.2.19


Don’t be afraid to give up the good to go for the great.
— John D. Rockefeller

Friday Night Lights Scaled Podium Winners

1st: Lad and William

1st: Lad and William

2nd: Roswitha and Marc Carter

2nd: Roswitha and Marc Carter

3rd: Andy and Marlon

3rd: Andy and Marlon


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Gold Warm Up

Skill:

hip-back extensions

GHD sit-ups

burpees over the bar

inverted burpees

WOD:

3 rounds for time of:

21 hip-back extensions

21 GHD sit-ups

21 burpees over the bar

21 inverted burpees

Intermediate:

3 rounds for time of:

15 hip-back extensions

15 GHD sit-ups

15 burpees over the bar

15 inverted burpees

Fitter Faster:

3 rounds for time of:

12 Good Mornings

12 Abmat sit-ups

12 burpees over the bar (step overs allowed)

12 Elevated Get Ups

12 DB Strict Press (25/15)

WORKOUT OF THE DAY

Monday 04.1.19


I never saw a wild thing sorry for itself.
— D.H. Lawrence

Greg Gosset owner of Below Parallel and long time Skyline athlete doing his best at putting out the vibe.

Greg Gosset owner of Below Parallel and long time Skyline athlete doing his best at putting out the vibe.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tia Warm Up

Skill:

Strict Pullups

Squat Snatch

then,

Warm up to heavy working set of Squat Snatch

WOD:

Complete as many rounds as possible in 20 minutes of:

10 Squat Snatches (95/65)

10 Strict Pull-ups

Intermediate:

Complete as many rounds as possible in 20 minutes of:

8 Squat Snatches (75/55)

6 Strict Pull-ups

Fitter Faster:

Complete as many rounds as possible in 20 minutes of:

6 Squat Snatches (55/35)

6 Strict Banded Pull-ups

alternating every round with,

6 Ring Rows

WORKOUT OF THE DAY

Sunday 3.31.19


Change is inevitable, but growth is optional.
— John C. Maxwell

Connor leading the way on Overhead Dumbbell lunges!

Connor leading the way on Overhead Dumbbell lunges!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner warmup

3 rounds partner 1 does 10 Burpees

while partner 2 hangs from bar, then switch.

then,

Wall Handstand Push Up Warm Up

Skill:

Pullups

Push Jerk

WOD:

7 rounds for time of:

10 Push-jerk (135/95)

10 Strict Pull-ups

Intermediate:

7 rounds for time of:

10 Push-jerk (95/65)

6 Strict Pull-ups

Fitter Faster:

7 rounds for time of:

8 Push-jerk (75/50)

5 Strict Banded Pull-ups