WORKOUT OF THE DAY

WORKOUT OF THE DAY 8.16.18

I don’t understand why when we destroy something created by man we call it vandalism, but when we destroy something created by nature we call it progress.
— Ed Begley, Jr.

 Skyline athlete Marlon Alvarez feeling those Overhead squats.

Skyline athlete Marlon Alvarez feeling those Overhead squats.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic

 

Skill:

Movement Review

 

WOD:

"Angie"

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

 

Intermediate:

For time:

60 pull-ups

60 push-ups

100 sit-ups

100 squats

 

Fitter Faster:

For time:

50 ring rows

50 knee push-ups

50 sit-ups

50 squats

WORKOU OF THE DAY 8.15.18

You don’t drown by falling in the water. You drown by staying there.
— Edwin Louis Cole

 Crystal + Deadlift = No proble

Crystal + Deadlift = No proble


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner Relay 3 rounds

5 Burpees

5 Box Jumps

120ft Shuttle Sprint

 

Skill:

Bench Press

Deadlift

 

WOD:

By any progression of your

choosing find a max deadlift and

max bench press.

Score is your total for both 1rep maxes combined.

WORKOUT OF THE DAY 8.14.18

Have I not destroyed my enemy when I have made him into my friend?
— Abraham Lincoln

TRANSFORMATION TUESDAY

 Dylan 32 years old 165lbs.

Dylan 32 years old 165lbs.

 Dylan 30 years old 185lbs.

Dylan 30 years old 185lbs.

Coach Dylan is our Transformation of the week. He has lost 20lbs of excess weight with the help of intermi fasting and just doing class workouts. 


"How will you be better tomorrow?"

A very eloquent explanation of the 2018 CrossFit Games. Must watch!


WORKOUT OF THE DAY

Warmup:

Squat Warm Up

 

Skill:

Thruster w/ PVC

then,

8 min to work up to heavy thruster

 

WOD:

15min EMOM complete:

10 Thrusters (95/65)

 

Intermediate:

15min EMOM complete:

8 Thrusters (75/55)

 

Fitter Faster:

15min EMOM complete:

6 Thrusters (65/45)

WORKOUT OF THE DAY 8.13.18

No snowflake in an avalanche ever feels responsible.
— Voltaire

 Skyline athlete Samantha Biem staying rock solid.

Skyline athlete Samantha Biem staying rock solid.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Chan Warm Up

 

Skill:

Kettlebell Swing

Handstand Push Up

Muscle Up

 

WOD:

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings (70/53)

 

Intermediate:

Complete as many rounds in twenty minutes as you can of:

2 Burpee Chest to Bar Pull Up

4 Handstand Push-ups

8 Kettlebell swings (53/35)

 

Fitter Faster:

Complete as many rounds in twenty minutes as you can of:

2 Burpee Pull Up

4 Push-ups

8 Kettlebell swings (35/26)

WORKOUT OF THE DAY 8.12.18

No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.
— Tony Robbins

 "See! It wasn't that bad!" Coach Isabel giving some props to her husband Zach after a tough workout.

"See! It wasn't that bad!" Coach Isabel giving some props to her husband Zach after a tough workout.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Plyometric Warm Up

 

Skill:

Inverted Hang

 

WOD:

100 Jumps to 12inch Target

Pull to inverted hang from pull-up .

bar or rings 50 reps in as few sets

as possible (keep arms and legs

as straight as you can).

100 Jumps to 12 inchTarget

 

Intermediate:

75 Jumps to 12inch Target

Pull to inverted hang from pull-up .

bar or rings 30 reps in as few sets

as possible (keep arms and legs

as straight as you can).

75 Jumps to 12 inchTarget

 

Fitter Faster:

50 Jumps to 6 inch Target

Pull to hang with knees to chest from

bar or rings 30 reps in as few sets

as possible (keep arms

as straight as you can).

50 Jumps to 6 inchTarget

WORKOUT OF THE DAY 8.11.18

Bring Your Friend to CrossFit Day

Bring friend or family to join you in the workout of the day!


And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it.
— Steve Jobs

 A view to what a everyday member at Skyline CrossFit walks in a sees. Gametime!

A view to what a everyday member at Skyline CrossFit walks in a sees. Gametime!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

OH Squat Warm Up

 

Skill:

Air Squat

 

WOD:

For time:

150 Squats

Run 800 meters

150 Squats

 

Intermediate:

For time:

100 Squats

Run 800 meters

100 Squats

 

Fitter Faster:

For time:

50 Squats to target

Run 400 meters

50 Squats to target

 

WORKOUT OF THE DAY 8.10.18

Don't forget tomorrow Saturday is "Bring Your Friend to CrossFit Day"


Too many people buy things they don’t need with money they don’t have to impress people they don’t like.
— Dave Ramsey

 Coach Amisha Lindsey with a big happy sigh of relief.

Coach Amisha Lindsey with a big happy sigh of relief.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner Warm Up 3 rds

5 Burpees

10 Tuck Jumps

120ft shuttle

 

Skill:

Deadlift

 

Strength:

Deadlift 3-3-3-3-3 reps

 

WOD:

6min AMRAP

50 Double-unders

25 Wallballs (20/14)

 

Intermediate:

6min AMRAP

25 Double-unders

20 Wallballs (14/10)

 

Fitter Faster:

6min AMRAP

50 Single-unders

15 Wallballs (10/6)

WORKOUT OF THE DAY 8.9.18

The greatest danger for most of us is not that our aim is too high and we miss it but that it is too low and we reach it.
— Michelangelo

 Coach Lad Rack showing the eye of the tiger.

Coach Lad Rack showing the eye of the tiger.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

 

Skill:

Ring Muscle Up Progression

 

WOD:

Complete a Muscle Up

every 30 seconds for 30 minutes.

 

Intermediate:

Complete a Muscle Up

every 60 seconds for 30 minutes.

 

Fitter Faster:

Complete 3 Jumping Ring Dips

and False Grip Ring Rows

every 60 seconds for 30 minutes.

or

Complete a Eccentric Muscle Up

every 90 seconds for 30 minutes.

WORKOUT OF THE DAY 8.8.18

The reason why we struggle with insecurity is because we compare our behind the scenes with everyone else’s highlight reel.
— Stephen Furtick

 Skyline athlete Kiah Baker during our 18.5 Friday Night Lights workout.

Skyline athlete Kiah Baker during our 18.5 Friday Night Lights workout.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Cave Man Warm Up

 

Skill:

Pull Up 

Dumbell Movements at light weight

 

WOD:

10 Pull-ups

10 Two arm dumbell swings

10 Pull-ups

10 Right arm push-presses

10 Pull-ups

10 Left arm push-presses

10 Pull-ups

10 Right arm snatches

10 Pull-ups

10 Left arm snatches

10 Pull-ups

 

RX: 70/55

Intermediate: 50/35

Fitter Faster: 35/25 and Jumping Pull Ups

 

Cool Down:

Flow Cool Down

WORKOUT OF THE DAY 8.7.18

If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.
— Jim Kwik

TRANSFORMATION TUESDAY

 Sam currently 182lbs.

Sam currently 182lbs.

 Sam at 227lbs in this photo.

Sam at 227lbs in this photo.

Sam Upchurch is our transformation of the week.  Sam had been on a nutrition and intermittent fasting protocol before entering Skyline and helped jumpstart us to helping others with it. Sam needed some more strength and conditioning to add to his already awesome system.  With these two combined it is a killer combo and Sam is not only is losing weight but is getting stronger and being able to move more efficently. Send us your transformation to inspire us all!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 

Warmup:

8 min EMOM

20 Cal Row

15 Burpees

Alternate Movements

 

Skill:

Squat

 

WOD:

Back Squat

3-3-3-3-3

 

Cool Down:

10 Scardy Cats

10 Downward Dog into lizard

10 Big Hip Circles both ways

score is weight of all 5 sets combined

WORKOUT OF THE DAY 8.6.18

I freed 1000 slaves. I could have freed 1000 more if only they knew they were slaves.
— Harriet Tubman

 Francisco Gallegos always trying his best to be better than yesterday.

Francisco Gallegos always trying his best to be better than yesterday.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner Warm Up 3 rds

One person runs 150m

while other partner holds plank

 

Skill:

Squat Clean

Kipping Ring Dips

then,

Every 90 sec for 5 rds complete

1 Squat Clean and 3 Dips

 

WOD:

"Elizabeth"

21-15-9 reps for time of:

Squat Clean (135/95)

Ring DIps

 

Intermediate:

15-12-9 reps for time of:

Squat Clean (115/75)

Ring dips

 

Fitter Faster:

15-12-9 reps for time of:

Squat Clean (75/55)

Push-ups

WORKOUT OF THE DAY 8.5.18

BRING YOUR BIKE DAY!


The secret of getting ahead is getting started.
— Mark Twain

 Angie Turner who has also lost weight since signing up with Skyline is enjoying herself with husband in hand all the way up in Whistler, BC, Canada.

Angie Turner who has also lost weight since signing up with Skyline is enjoying herself with husband in hand all the way up in Whistler, BC, Canada.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY 

Warmup:

Quick primal

 

Skill:

Snatch

 

WOD:

For time:

Bike 2 miles

30 Snatch (135/95)

Bike 2 miles

 

Intermediate:

For time:

Bike 2 miles

30 Snatch (115/75)

Bike 2 miles

 

Fitness WOD:

For time:

Bike 2 miles

15 Snatch (75/50)

Bike 2 miles

WORKOUT OF THE DAY 8.4.18

BRING YOUR BIKE DAY this Sunday Aug 5th 1pm!


And in the end, it’s not the years of your life that count. It’s the life in your years.
— Abraham Lincoln

 In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 12th, 2007.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 12th, 2007.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Teams of 2 and 3

5 Cals Each on Airdyne for 5 min

 

Skill:

Squat Clean

Pull Up

 

WOD:

"Badger"

Complete three rounds for time of:

30 Squat clean (95/65)

30 Pull-ups

Run 800 meters

 

Intermediate:

Complete three rounds for time of:

20 Squat clean (75/50)

20 Pull-ups

Run 800 meters

 

Fitness WOD:

Complete three rounds for time of:

15 Squat clean (55/35)

15 Jumping Pull-ups

Run 400 meters

WORKOUT OF THE DAY 8.3.18

They tried to bury us, but they didn’t know we were the seeds.
— Quanah Parker

 Skyline Athlete Russell Sloostra on Torrey's Peak, Colorado at a elevation of 14,000ft. 

Skyline Athlete Russell Sloostra on Torrey's Peak, Colorado at a elevation of 14,000ft. 


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 

Warmup:

Powerlifting Warm Up

 

Skill:

Stones

Legless Rope Climb

 

WOD:

7 Rounds

1 Legless Rope Climb

1 Stone Clean @ BW

10 GHD Situps

100ft Prowler Push @ BW

 

Intermediate:

7 Rounds

1 Rope Climb

1 Stone Clean @ .75 BW

6 GHD Situps

100ft Prowler Push @ .50 BW

 

Fitness WOD:

7 Rounds

2 Rope Lowers

1 Dball Clean (70/50)

10 Abmat Situps

100ft Prowler Push No Weight

WORKOUT OF THE DAY 8.2.18

Life is not a spectator sport. If watchnin’ is all you’re gonna do, then you’re gonna watch your life go by without you.
— The Hunchback of Notre Dame

 Skyline athlete Marissa Bach repping Skyline on the Ranch.

Skyline athlete Marissa Bach repping Skyline on the Ranch.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 

Warmup:

Run 150 

10 Shoulder Rolls

7 Burpees

 

Skill:

Ring Muscle Up

 

WOD:

For time:

Run 800 meters

30 Muscle-ups

Run 800 meters

 

Intermediate:

For time:

Run 800 meters

15 Muscle-ups

Run 800 meters

 

Fitness WOD:

Run 400 meters

3 Rounds

10 Ring Rows

10 Jumping Ring Dips

Run 400 meters

WORKOUT OF THE DAY 8.1.18

The body will adapt to only the stimulus placed on it. If you want to get stronger you must lift maximally.
— Louie Simmons

 Congratulations to Ryan and Chelsea on their engagement  Ryan has been a long time member and Chelsea actually owns her own gym not far from Skyline.  We are very happy for these two and wish the very best on their future together. 

Congratulations to Ryan and Chelsea on their engagement  Ryan has been a long time member and Chelsea actually owns her own gym not far from Skyline.  We are very happy for these two and wish the very best on their future together. 


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic

 

Skill:

Push Up

Air Squat

Pull Up

 

WOD/Intermediate:

"Chelsea"

EMOM in 30 minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats

 

Fitness WOD:

EMOM in 30 minutes

5 Jumping Pull-Ups

10 Knee Push-Ups

15 Air Squats to Target

 

If you can't maintain pace every minute

subtract 1 pull up, 2 push ups, 3 squats

the following minute until you are able to

finish the set every round.

WORKOUT OF THE DAY 7.31.18

The privilege of a lifetime is to become who you truly are.
— C.G. JUNG

TRANSFORMATION TUESDAY

 Gustavo Salenas has been a long time member of Skyline CrossFit. He has made a lot of positive changes to his body just recently.  He has really worked on his timing and quality of food.  Mix this with class and you have a killer combo.  Nice job Gus! If you have a transformation you would like to share please send it to Kucishparker@gmail.com

Gustavo Salenas has been a long time member of Skyline CrossFit. He has made a lot of positive changes to his body just recently.  He has really worked on his timing and quality of food.  Mix this with class and you have a killer combo.  Nice job Gus! If you have a transformation you would like to share please send it to Kucishparker@gmail.com


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Hinshaw

 

Skill:

KB Swing

Pull Up Progression

 

WOD:

"Helen"

Three rounds for time:

Run 400 meters

21 Kettlebell Swings (53/35)

12 Pull-ups

 

Intermediate:

"Helen"

Three rounds for time:

Run 400 meters

21 Kettlebell Swings (53/35)

12 Pull-ups

 

Fitness WOD:

"Helen"

Three rounds for time:

Run 200 meters

12 Kettlebell Swings (35/26)

9 Jumping Pull-ups

 

Cool Down:

Flow Cool Down


CrossFit Games Athletes do "Helen"

WORKOUT OF THE DAY 7.30.18

Our needs differ by degree, not kind.
— Greg Glassman

 Dave Boy maxing out on the Clean during 18.2.

Dave Boy maxing out on the Clean during 18.2.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Junkyard Dog

 

Skill:

Clean and Jerk

 

Strength:

Clean and Jerk 1-1-1-1-1-1-1 reps

 

WOD:

For time:

8 min AMRAP

8 Clean and Jerk (135/95)

Run 150 meters

 

Intermediate:

For time:

8 min AMRAP

Run 150 meters

8 Clean and Jerk (115/80)

 

Fitness WOD:

For time:

8 min AMRAP

Run 150 meters

6 Clean and Jerk (75/50)

WORKOUT OF THE DAY 7.29.18

We are more frightened than hurt; and we suffer more from imagination than in reality.
— Senca

 Skyline athletes cooling off in a cool rain!

Skyline athletes cooling off in a cool rain!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

OH Squat Warm Up

 

Skill:

OH Squat

 

WOD:

"Nancy"

5 rounds for time of:

400 meter run

15 Overhead squat (95/65)

 

Intermediate:

"Nancy"

5 rounds for time of:

400 meter run

15 Overhead squat (75/55)

 

Fitness WOD:

"Nancy"

5 rounds for time of:

400 meter run

15 Front squat (55/35)

WORKOUT OF THE DAY 7.28.18

How fast the body moves is determined entirely by how quickly and efficiently it changes its support.
— Dr. Nicholas Romanov

 Grant perplexed at being photographed during Skylines Volleyball outing. Kevin inadvertently showing his massive bicep  and Amber is obviously very concerned.

Grant perplexed at being photographed during Skylines Volleyball outing. Kevin inadvertently showing his massive bicep  and Amber is obviously very concerned.



WORKOUT OF THE DAY

 

Warmup:

Every 15 sec for 4 min

Burpee, Squat Jumps, Jumping Jacks, Lunging Calf Stretch

 

WOD:

Three rounds for time of:

Row 1000 meters

50 Burpees

50 Box jumps (24/20)

Run 800 meters

35min stimulus

 

Intermediate:

Three rounds for time of:

Row 1000 meters

30 Burpees

30 Box jumps (24/20)

Run 800 meters

 

Fitness WOD:

Three rounds for time of:

Row 500 meters

15 Burpees

15 Box jumps (16/12)

Run 400 meters

35min stimulus