WORKOUT OF THE DAY

WORKOUT OF THE DAY 4.24.18

Are you consuming or or are you investing? Are you consuming fitness or investing in your physicality for growth?
— Kenny Kane

 "Is that a quarter?"

"Is that a quarter?"


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Skill:    
Skin the Cats on rings    
4x3    

WOD:    
Complete 5 rounds of:    
Row 500 meters    
15 GHD Sit-ups    
    
Intermediate:    
Complete 5 rounds of:    
Row 500 meters    
25 Sit-ups    
    
Fitness WOD:    
Complete 5 rounds of:    
Row 300 meters    
15 Sit-ups    
    

WORKOUT OF THE DAY 4.23.18

Strong people are harder to kill than weak people and more useful in general.
— Mark Rippetoe

 Samantha digging deep.

Samantha digging deep.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Skill:

HSPU Progression Warm Up

 

Strength:

Deadlift 3-3-3 reps

 

WOD:

"Reverse Diane"

9-15-21 reps of:

Deadlift (225/155)

Handstand push-ups

 

Intermediate:

"Reverse Diane"

9-12-15 reps of:

Deadlift (185/115)

Handstand push-ups

 

Fitness WOD:

"Reverse Diane"

9-12-15 reps of:

Deadlift (95/65)

Bar push-ups

WORKOUT OF THE DAY 4.22.18

Today I will do what others won’t, so tomorrow I can accomplish what others can’t.
— Jerry Rice

 Amber pondering lifes existence. 

Amber pondering lifes existence. 


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warm Up

Banded Glute Activation

 

WOD:

400 meter Walking lunge

for time

if you have a vest wear it!

 

Intermediate:

300 meter Walking lunge

for time

if you have a vest wear it!

 

Fitness WOD:

200 meter Walking lunge

for time

if you have a vest wear it!

WORKOUT OF THE DAY 4.21.18

Every new beginning comes from some other beginning’s end.
— SENECA

 Ryan Bailey comforting Ryan Kealler during the workout by singing him his favorite song "Novemeber Rain" by GNR.

Ryan Bailey comforting Ryan Kealler during the workout by singing him his favorite song "Novemeber Rain" by GNR.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

WOD:

"Fight Gone Bad!"

Three rounds of:

Wall-ball (20/14) 10 ft target

Sumo deadlift high-pull (75/55)

Box Jump 20" box

Push-press (75/55)

Row (Calories)

 

Intermediate:

"Fight Gone Bad!"

Three rounds of:

Wall-ball (14/10) 10 ft target

Sumo deadlift high-pull (55/35)

Box Jump 20" box

Push-press (55/35)

Row (Calories)

 

Fitness WOD:

"Fight Gone Bad!"

Three rounds of:

Wall-ball (8/6) 10 ft target

Sumo deadlift high-pull (35/15)

Plate Jumps (3-45lbs/2-45lbs)

Push-press (35/15)

Row (Calories)

WORKOUT OF THE DAY 4.20.18

Pain that is understood is not to be feared.
— Dr. Adriaan Louw

 Dave throughly enjoying the Concept 2 rower.

Dave throughly enjoying the Concept 2 rower.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

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Skill:

Squat Clean

10 min to work to heavy Squat Clean

 

WOD:

Partner Workout

Five rounds of:

21 Squat Clean (125/85)

15 Handstand Push-ups

One athlete working at a time

 

Intermediate:

Partner Workout

Five rounds of:

21 Squat Clean (105/70)

9 Handstand Push-ups

One athlete working at a time

 

Fitness WOD:

Partner Workout

Five rounds of:

21 Hang Squat Clean (35/15)

15 Bar Push-ups

One athlete working at a time

WORKOUT OF THE DAY 4.19.18

Use lacrosse balls. If rolling out with a soft foam roller is painful, you have led a life of luxury and share the energy expenditure with veal. Real athletes roll with two Lacrosse balls and K-Star sitting on your body part adjacent to it.
— John Welbourne

 Ryan Kealler showing the proper way to chalk your hands. You put your hands in bucket, chalk while hands are still in bucket. Clap away excess over bucket, then go lift some shit.

Ryan Kealler showing the proper way to chalk your hands. You put your hands in bucket, chalk while hands are still in bucket. Clap away excess over bucket, then go lift some shit.


SKYLINE CROSSFIT NEWS

CrossFit Founder Greg Glassman with U.S. Powerlifting Coach Louie Simmons and Pose running founder Dr. Romanov.


WORKOUT OF THE DAY

Skill:

Pose Running

 

WOD:

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Score is time finished.

 

Intermediate:

Run 1200 meters

Rest 3 minutes

Run 800 meters

Rest 2 minutes

Run 400 meters

Rest 1 minute

Run 200 meters

Score is time finished.

 

Fitness WOD:

Run 800 meters

Rest 3 minutes

Run 400 meters

Rest 2 minutes

Run 200 meters

Rest 1 minute

Run 200 meters

Score is time finished.

WORKOUT OFTHE DAY 4.18.18

If you live in the past you are sad. If you live in the future you are anxious. If you live in the moment you are content.
— Lau Tzu

 Mud Run training class this Sunday at 11am!

Mud Run training class this Sunday at 11am!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic Warm Up

 

Skill:

Heavy Sandbag Carry

 

WOD:

20min AMRAP

50m Sand Bag Carry (150/100)

10 Push Ups

15 Air Squats

 

Intermediate:

20min AMRAP

50m Sand Bag Carry (100/70)

10 Push Ups

15 Air Squats

 

Fitness WOD:

20min AMRAP

50m Dball Carry (50/30)

6 Push Ups

12 Air Squats

WORKOUT OF THE DAY 4.17.18

Isometric holds build stability and strength.
— John Melbourne

 Rebecca showing perfect standard for a Chest to bar pull up.

Rebecca showing perfect standard for a Chest to bar pull up.


SKYLINE CROSSFIT NEWS


Skill:

16min to work up to heavy Back squat

 

WOD:

Five rounds for time of:

Run 400 meters

5 Back squats (315/225)

 

Intermediate:

Five rounds for time of:

Run 300 meters

5 Back squats (225/155)

 

Fitness WOD:

Five rounds for time of:

Run 200 meters

5 Back squats (95/65)

WORKOUT OF THE DAY 4.16.18

It is now increasingly recognized that the low-fat campaign has been based on little scientific evidence and may have caused unintended health consequences.
— Harvard Researchers Drs. Frank Hu & Walter Willet, 2001

 This is the moment that everyone has a love/hate relationship with. The nervousness and anxiety of the feeling before the 10 second countdown.  Followed by he high and feel of self accomplishment after the workout is over making us want more.

This is the moment that everyone has a love/hate relationship with. The nervousness and anxiety of the feeling before the 10 second countdown.  Followed by he high and feel of self accomplishment after the workout is over making us want more.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Skill:

Strict Muscle Up Progression

 

WOD:

30 Muscle-ups for time

 

Intermediate:

15 Muscle-ups for time

or

For time:

30 C2B Pull Ups

30 Ring Dips

20 C2B Pull Ups

20 Ring Dips

10 C2B Pull Ups

10 Ring Dips

 

Fitness WOD:

For Time

30 Jumping Pull Ups

30 Bar Push Ups

20 Jumping Pull Ups

20 Push Ups

10 Jumping Pull Ups

10 Push Ups

WORKOUT OF THE DAY 4.14.18

BRING YOU FRIEND TO CROSSFIT DAY!

Everybody had limits. You just have to learn what your own limits are and deal with them accordingly.
— Nolan Ryan

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IMG477559984.jpg

Welcome Cecilia Nicole Gonzalez-Pham to the Skyline family. She arrived at April 11th 3:02pm at 7lbs and 19inches. Congratulations to Coach Terri and Ozzie.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Skill:

Pull Up Progression

Kettlebell Progression

 

WOD:

"Helenish"

Three rounds of:

Run 400 meters

12 Pull-ups

25 Kettlebell Swings (70/53)

 

Intermediate:

Three rounds of:

Run 300 meters

12 Pull-ups

25 Kettlebell Swings (53/35)

 

Fitness WOD:

Three rounds of:

Run 200 meters

12 Jumping Pull-ups

15 Kettlebell Swings (35/26)

WORKOUT OF THE DAY 4.13.18

DON'T FORGET TOMORROW IS BRING YOUR FRIEND TO CROSSFIT DAY.  BRING ANY FRIEND OR FAMILY TO JOIN THE WOD ON SATURDAY FREE OF CHARGE!

Diets high in fat do not account for the high prevalence of excess body fat in Western countries; reductions in the percentage of energy from fat will have no important benefits and further exacerbate this problem. The emphasis on total fat reduction has been a serious distraction in efforts to control obesity and improve health in general.
— Dr. Walter Willet of the Harvard T.H Chan School of Public Health

This Sunday April 15th at 12pm. The Sunday WOD will be held at 11am before the Crawfish Party.  It will be $10 a bracelet for unlimited Crawfish and Coors Light. We will also be having a badminton and Spike Ball tournament.  Hope to see everyone out!

long-seafood-boil-crawfish-corona-beer.jpg

SKYLINE CROSSFIT NEWS


Skill:

Tire Flips

 

WOD:

7 Rounds for time:

3 Tire Flips (Heavy)

6 Strict Pull Ups

9 Dumbell Snatches (70/50)

Alternate Hands

 

Intermediate:

7 Rounds for time:

3 Tire Flips (Medium)

6 Kipping Pull Ups

9 Dumbell Snatches (50/35)

Alternate Hands

 

Fitness WOD:

7 Rounds for time:

5 Dball to Shoulder (50/35)

6 Australian Pull Ups

9 Dumbell Snatches (25/15)

Alternate Hands

WORKOUT OF THE DAY 4.12.18

Learn to cook. Even if it just involves adding meat, water, salt, and root vegetables to a slow cooker or burning meat on a grill. Learn to cook. Nothing is as unimpressive as someone who cannot or will not learn.
— John Welbourn

 Would like to congratulate  Skyline member David Burkenstock on his newest addition to the family, its a boy!  David will also be the one leading the Crawfish Boil this Sunday at 11am in true Louisiana style.  This will be our second year having the Crawfish Boil hope to see everyone out!

Would like to congratulate  Skyline member David Burkenstock on his newest addition to the family, its a boy!

David will also be the one leading the Crawfish Boil this Sunday at 11am in true Louisiana style.  This will be our second year having the Crawfish Boil hope to see everyone out!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Agility Ladder

Plyometric Progression

 

Skill:

PVC Push Press

5 min EMOM

3 Push Press from the ground

 

WOD:

Five rounds of:

15 Push Press (95/65)

20 Box Jump (24/20)

 

Intermediate:

Five rounds of:

15 Push Press (75/55)

20 Box Jump (20/20)

 

Fitness WOD:

Five rounds of:

15 Push Press (55/35)

20 Plate Jump (4-45lbs/3-45lbs plates)

WORKOUT OF THE DAY 4.11.18

Think about foods that people say they’re addicted to. Pasta, bread, cookies, chocolate, chips. Notice anything? All are highly refined carbohydrates. Does anybody ever say they are addicted to fish? Apples? Beef? Spinach? Not likely.
— Dr. Jason Fung

MUD RUN CAMP STARTS THIS SUNDAY! 9AM

May 26th we will be having a team sign up to tackle The Original Mud Run . This is a 10k outdoor course with over 30 obstacles along the way. On top of that the course has to be done in Boots and Pants. To prepare for the race we will be doing a 6 week camp meeting every Sunday at 11am starting April 15th (This Sunday will be 9am because of Crawfish Boil). We will be doing specific training to prepare for the Mud Run. If interested please sign up at front desk.

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SKYLINE CROSSFIT NEWS


Warmup:

CaveMan Warm Up mixed

with rope climb progression

 

Strength:

3x15

Parallette Shoot Throughs (See video below)

 

WOD:

50 Back Extensions

10 - 15ft L- Sit Rope climbs

50 Back extensions

 

Intermediate:

30 Back Extensions

10 Rope climbs 

30 Back extensions

 

Fitness WOD:

30 Good Mornings (35/15)

300ft of Sled Pull Hand over Hand @ BW

30 Good Mornings (35/15)

WORKOUT OF THE DAY 4.10.18

Strength is the best expression of technique and mobility.
— John Welborne

 Little Wonder Woman will be here soon!

Little Wonder Woman will be here soon!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Quick Dynamic Warm Up

 

Strength:

Find 1RM Front Squat

 

WOD:

50 GHD Sit Ups

Tabata Front Squat (65/45)

50 Abmat Sit-ups

Score is time finished and lowest

round of squats in tabata

 

Intermediate:

30 GHD Sit Ups

Tabata Front Squat (35/20)

50 Abmat Sit-ups

Score is time finished and lowest

round of squats in tabata

 

Fitness WOD:

30 Abmat Sit Ups

Tabata Air Squat

30 Abmat Sit-ups

WORKOUT OF THE DAY 4.9.18

CrossFit is like fine art – critiqued by many but understood by few.
— Greg Glassman

 Marc showing how CrossFit is the new found Fountain of Youth!

Marc showing how CrossFit is the new found Fountain of Youth!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan May, 2006.  "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan May, 2006.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Skill:

Box HSPU Progression

WOD:

"J.T."

21-15-9 reps of:

Strict Handstand push-ups

Ring dips

Push-ups

For time

 

Intermediate:

"J.T."

15-12-9 reps of:

Kipping Handstand push-ups

Ring dips

Push-ups

For time

 

Fitness WOD:

"J.T."

21-15-9 reps of:

Seated DB Press (35/20)

Box Dips

Bar Push-ups

For time

WORKOUT OF THE DAY 4.8.18

Everybody had limits. You just have to learn what your own limits are and deal with them accordingly.
— Nolan Ryan

"Running Coach Chris Hinshaw on how running makes you better at CrossFit"


WORKOUT OF THE DAY

Warmup:

Hinshaw Warm Up

 

WOD:

Run 10k

 

Intermediate:

Run 4 miles

 

Fitness WOD:

Run 2 miles

WORKOUT OF THE DAY 4.7.18

Everybody had limits. You just have to learn what your own limits are and deal with them accordingly
— Nolan Ryan

 U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Skill:

Pull Ups

Push Ups

 

WOD:

"Weaver"

Four rounds for time of:

10 L-pull-ups

15 Push-ups

15 Chest to bar Pull-ups

15 Push-ups

20 Pull-ups

15 Push-ups

 

Intermediate:

Four rounds for time of:

5 Strict -pull-ups

10 Push-ups

7 Chest to Bar Pull-ups

10 Push-ups

14 Kipping Pull-ups

10 Push-ups

 

Fitness WOD:

Three rounds for time of:

10 Banded Strict pull-ups

10 Bar Push-ups

10 Australian Pull Ups

10 Bar Push-ups

10 Jumping Pull-ups

10 Bar Push-ups

WORKOUT OF THE DAY 4.6.18

I’m careful not to give into theatrics when times are tough, I don’t like it when
somebody gives into outside pressure and puts on a show for others.
— Tony La Russa

    This is Marisela Miranda she has found her new home at Skyline CrossFit. She has lost over 160lbs in the last few years. She is an inspiration for all. She just got accepted into the Houston Fire Academy. She shows no matter the obstacle there is always a way to persevere. Congratulations Marisela.

 

This is Marisela Miranda she has found her new home at Skyline CrossFit. She has lost over 160lbs in the last few years. She is an inspiration for all. She just got accepted into the Houston Fire Academy. She shows no matter the obstacle there is always a way to persevere. Congratulations Marisela.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Skill:

PVC Deadlift and OHS Progression

then,

Every 1:45 for 6 rounds

2 Deadlift

2 OHS from Ground

 

WOD:

21-15-9 reps of:

Deadlift (225/155)

Overhead squat (135/95)

 

Intermediate:

15-12-9 reps of:

Deadlift (185/155)

Overhead squat (95/65)

 

Fitness WOD:

15-12-9 reps of:

Deadlift (95/65)

Overhead squat (35/15)