WORKOUT OF THE DAY

WORKOUT OF THE DAY

Monday 7.22.19


Most people will choose unhappiness over uncertainty.
— Tim Ferris

Swim WOD is growing!  A great way to get fitness outside of the gym.

Swim WOD is growing! A great way to get fitness outside of the gym.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warm Up

Skill:

10 min to work up to starting Back Squat set

WOD:

Do a set every 3:30

Back squats

5-3-3-2-2-2-1-1-1-1 reps

After every set complete:

10 KB Side bends each side

and

30 sec front plank/ 30sec back plank

Intermediate:

Can be completed as RX

Fitter Faster:

Do a set every 3:30

Back squats

5-3-3-3-3-3-3-3-3-3 reps

After every set complete:

10 KB Side bends each side

and

30 sec front plank/ 30sec back plank

WORKOUT OF THE DAY

SUNDAY 7.21.19


CrossFit is a way of life. You eat well, you train hard, you push yourself. It teaches you so much about yourself.
— Ben Smith

SKYLINE COOKING CORNER


WORKOUT OF THE DAY

Warmup:

Tia Warmup

Skill:

Power Snatch

Every 1:40 for 7 rounds complete:

1 PowerSnatch

WOD:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75/50 pound Snatch, 30 reps

135/95 pound Snatch, 30 reps

165/110 pound Snatch, 30 reps

210/135 pound Snatch, as many reps as possible

Intermediate:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

50/35 pound Snatch, 30 reps

95/65 pound Snatch, 30 reps

110/75 pound Snatch, 30 reps

135/95 pound Snatch, as many reps as possible

Fitter Faster:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

35/15 pound Snatch, 30 reps

65/45 pound Snatch, 30 reps

75/50 pound Snatch, 30 reps

95/65 pound Snatch, as many reps as possible

WORKOUT OF THE DAY

Saturday 7.20.19


All things are difficult before they are easy.
— Thomas Fuller

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Quick Primal

Skill:

Toes to Bar

Handstand Pushups

Deadliftthen,

8 min to work up to heavy deadlift

WOD:

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:

11 Toes to Bar

2 Deadlifts (315/225)

10 Strict Handstand push-ups

Intermediate:

Complete as many rounds as possible in 25 minutes of:

6 Toes to Bar

2 Deadlifts (225/155)

5 strict Handstand push-ups

Fitter Faster:

Complete as many rounds as possible in 25 minutes of:

7 Knees to Chest

2 Deadlifts (95/65)

6 elevated push-ups

6 DB Seated Press

WORKOUT OF THE DAY

Friday 7.19.19


Change is painful, but nothing is as painful as staying stuck somewhere you don’t belong.
— Mandy Hale

Vincent repping Skyline at Niagara Falls last month.

Vincent repping Skyline at Niagara Falls last month.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Smash Warm Up (1/2)

Skill:

Wallball

Pullup

Strength:

Weighted pull-ups 1-1-1-1-1-1-1 reps

Work up to max weighted pullup of the day

WOD:

"Unbroken"

Three rounds for time of:

Row 300 meters

24 Wallball shots (20/14)

12 Kipping Pull-ups

Every set of Wallballs and pullups must be done unbroken.

Intermediate:

Three rounds for time of:

Row 250 meters

20 Wallball shots (14/10)

10 kipping Pull-ups

Every set of Wallballs and pullups must be done unbroken.

Fitter Faster:

Three rounds for time of:

Row 200 meters

16 Wallball shots (10/6)

8 Jumping Pull-ups

WORKOUT OF THE DAY

Thursday 7.18.19


I want young girls to know that they are capable of anything. And that they can be, and look, however they want to look.
— Tasia Percevecz

Frankie Gamez hiking Cascade Canyon Trail in Yellowstone National park.

Frankie Gamez hiking Cascade Canyon Trail in Yellowstone National park.


SKYLINE CROSSFIT NEWS


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.  Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

WORKOUT OF THE DAY

Warmup:

Hinshaw Warm Up

Skill:

Pose Running

Screenshot_20190717-205339_Chrome.jpg

WOD/Intermediate: :

"Griff"

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

(Run forward to 800m then backwards back to 400m. Then forward to 800m and back to 400m

Then run backwards back to gym.)


Fitter Faster:

For time:

Run 400 meters

Run 200 meters backwards

Run 400 meters

Run 200 meters backwards


Cool Down:

3 Rounds

1 min Splits each side

1 min Handstand Hold Hold

1 min Plank

WORKOUT OF THE DAY

Wednesday 7.24.19


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

Screen Shot 2019-07-20 at 7.45.27 AM.png
“Bring the Meat” is Phillip Hoverstadt, Mario Cicconetti, and Russel Sloostra.  They have signed up a team for Granite Games Sept 14th at Skyline CrossFit.

“Bring the Meat” is Phillip Hoverstadt, Mario Cicconetti, and Russel Sloostra. They have signed up a team for Granite Games Sept 14th at Skyline CrossFit.


WORKOUT OF THE DAY

Wednesday 7.17.19


You can still be girly or feminine if that’s what you want. But I think beauty and toughness is about confidence in who you are, however you want to be.
— Katrin Davidsdottir

Fred Cano Facebook Post:  “AAROOO! That elevation/heat was brutal but got this super done! #noburpees  Completed all obstacles, 8+ miles, but some of the “monkey bar/ring” obstacles got the better of my hands  #ouchie  #lookinlikeryanfisher  As Thanos would say “One to go.” Dallas Beast, we’ll see you in October!  #Spartan   #spartanfortcarson   #TeamCano   #Exhausted   #TimeForBurgers  #AndMilkshakes   #Trifectatribe  @ Fort Carson, Colorado”

Fred Cano Facebook Post:

“AAROOO! That elevation/heat was brutal but got this super done!#noburpees Completed all obstacles, 8+ miles, but some of the “monkey bar/ring” obstacles got the better of my hands #ouchie#lookinlikeryanfisher As Thanos would say “One to go.” Dallas Beast, we’ll see you in October!
#Spartan #spartanfortcarson #TeamCano #Exhausted #TimeForBurgers#AndMilkshakes #Trifectatribe @ Fort Carson, Colorado”


SKYLINE CROSSFIT NEWS


CrossFit OG Chris Spealler showing an extraordinary effort on benchmark “Angie”.


WORKOUT OF THE DAY

Warmup:

Long Dynamic

Skill:

Pull-ups

Push-ups

Sit-ups

Squats

WOD:

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Intermediate:

For time:

75 Pull-ups

75 Push-ups

75 Sit-ups

75 Squats

Fitter Faster:

For time:

50 Jumping Pull-ups

50 Elevated Push-ups

50 Sit-ups

50 Squats to target

WORKOUT OF THE DAY

Tuesday 7.16.19


Whatever you are not changing, you are choosing.
— Mark Groves

Skyline athlete Grant Billings climbed Africas tallest peak at 19,341 feet.  Mount Kilimanjaro is also the worlds largest volcano located in Tanzania. This is a great example of the freedom CrossFit gives us. We are able to do what we want and when we want.

Skyline athlete Grant Billings climbed Africas tallest peak at 19,341 feet. Mount Kilimanjaro is also the worlds largest volcano located in Tanzania. This is a great example of the freedom CrossFit gives us. We are able to do what we want and when we want.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Everett Warm Up

Skill:

Power Clean

Thruster

then,

5 rounds every 1:30

1 Power Clean + 1 Thruster

Work up to heavy complex

WOD:

21-15-9 reps for time of:

Power clean (115/75)

Thruster (115/75)

Intermediate:

18-12-6 reps for time of:

Power clean (95/65)

Thruster (95/65)

Fitter Faster:

12-9-6 reps for time of:

Power clean (65/45)

Thruster (65/45)

WORKOUT OF THE DAY

Monday 7.15.19


If it doesn’t challenge you, it doesn’t change you.
— Fred DeVito

RemindertoRegister-1.jpg

The only thing that's more fun than working out is doing it with your buddies!

Tag your partners for the Granite Games Throwdown and go register!

https://thegranitegames.com/about-throwdowns/


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Push Up

Rope Climb

WOD:

3 rounds of:

Rope climb, legless ascent and descent (15ft) (No Jumping)

21 strict push-ups(chest to ground, feet on 20-in. box)

then,

2 mile on echo bike

For Time

Intermediate:

3 rounds of:

Rope climb, legless ascent and descent (12ft) (No Jumping)

15 strict push-ups(chest to ground, feet on 20-in. box)

then,

1.5 mile on echo bike

For Time

Fitter Faster:

3 rounds of:

2 Rope Lower and Raise

15 elevated strict push-ups

then,

1.25 mile on echo bike

For Time

WORKOUT OF THE DAY

Sunday 7.14.19


Stop wishing. Start doing.
— author unknown

Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

Skill:

Double Unders

Deadlifts

then,10 min to work up to heavy working set

Deadlift

WOD:

7 rounds of:

10 Deadlifts (185/125)

50 double unders

For time

Intermediate:

7 rounds of:

8 Deadlifts (155/105)

30 double unders

For time

Fitter Faster:

7 rounds of:

6 Deadlifts (95/65)

30 Single unders

For time

WORKOUT OF THE DAY

Saturday 7.13.19


The best dreams happen when you’re awake.
— Cherie Gilderbloom, photographer

Welcome Abe Tovar to Skyline CrossFit. He just graduated his foundations. Abe was referred here by his friend Aldo and you can see both of them at the 4pm evening classes!

Welcome Abe Tovar to Skyline CrossFit. He just graduated his foundations. Abe was referred here by his friend Aldo and you can see both of them at the 4pm evening classes!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Gold Warm Up

Skill:

American KB Swings

Medicine Ball Sit-up throw

WOD:

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

American Kettlebell swing (70/53)

Medicine ball sit-up throw (20/14)(9ft/8ft)

For time

Intermediate:

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

American Kettlebell swing (53/35)

Medicine ball sit-up throw (14/10)(8ft/7ft)

For time

Fitter Faster:

18-15-12-9-6-3

American Kettlebell swing (35/26)

Medicine ball sit-up throw (8/6lbs)(5ft/4ft)

For time

WORKOUT OF THE DAY

Friday 7.12.19


Nothing is impossible, the word itself says I’m possible.
— Audrey Hepburn, British actress and humanitarian

Welcome Ahmad Smadi to Skyline CrossFit. Ahmad just graduated foundations and now frequents the 5pm evening classes!

Welcome Ahmad Smadi to Skyline CrossFit. Ahmad just graduated foundations and now frequents the 5pm evening classes!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Everett Warmup

Skill:

Thruster

Pull-ups

then,

7min to work up to a heavy Thruster

WOD:

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

Thruster (95/65)

Pull-ups

For time

Intermediate:

18-15-12-9-6-3Thruster (75/50)

Pull-ups

For time

Fitter Faster:

15-12-9-6-3

Thruster (55/35)

Jumping Pull-ups

For time

WORKOUT OF THE DAY

Thursday 7.11.19


It’ll destroy you if you try to make it mean anything to anyone but yourself.
— Henry Rollins

This was the group at the Swim WOD this Sunday. We will also be having another Swim WOD this Sunday July 14th 1pm at Memorial Park Pool. All are welcome!

This was the group at the Swim WOD this Sunday. We will also be having another Swim WOD this Sunday July 14th 1pm at Memorial Park Pool. All are welcome!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

5 minutes of double- or triple-under practice.

then, 3 rounds with an empty barbell of:

5 deadlifts

5 power cleans

5 front squat

5 strict press

5 OH Squat

Skill:

For each lift use the following scheme:

5 reps at 30% of 1RM

3 reps at 50% of 1RM

2 reps at 60% of 1RM

1 reps at 65% of 1RM

1 reps at 75% of 1RM

1 reps at 85% of 1RM

First attempt should be about 90-95% of 1 rep max.

Ripp's Rules

1) Don't be stupid.

2) Don't be greedy.

3) Don't be pig-headed.

WOD/Intermediate: :

"CrossFit Total 2"

Full Clean, Find 1 rep max

Bench press, Find 1 rep max

Overhead squat, Find 1 rep max

Fitter Faster:

"CrossFit Total 2"

Full Clean 5x5

Bench press 5x5

Overhead squat 5x5

WORKOUT OF THE DAY

Wednesday 7.10.19


CrossFit forces us to ask ourselves: Who am I? What am I made of?
— Julie Foucher

Skyline CrossFit Summer tee’s are in! Limited supply only. Once they’re gone, they’re gone!

Screen Shot 2019-07-08 at 4.06.54 PM.png

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Single Leg Squat Variations

Strict Muscle-ups

WOD:

Complete as many rounds as possible in 15 minutes of:

5 strict muscle-ups

10 single-leg squats, alternating

Intermediate A:

Complete as many rounds as possible in 15 minutes of:

3 strict muscle-ups

8 single-leg squats, alternating

Intermediate B:

Complete as many rounds as possible in 15 minutes of:

3 strict chest to bar pull-ups

3 strict ring dips

8 single-leg squats, alternating

Fitter Faster:

Complete as many rounds as possible in 15 minutes of:

3 strict banded pull-ups

3 Push ups

8 single leg squat on box or air squats

WORKOUT OF THE DAY

Tuesday 7.9.19


Winning isn’t getting ahead of others, it is getting ahead of yourself.
— Roger Staubach

Happy 4th of July.  Thanks everyone for showing up and setting our Independence Day off right!

Happy 4th of July. Thanks everyone for showing up and setting our Independence Day off right!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tia Warm Up

Skill:

DB Snatch

Atlas Stone to shoulder

WOD:

20 right Dumbbell Power Snatch (70/55)

20 left Dumbbell Power Snatch (70/55)

3 Stone Cleans (145/95)

15 right Dumbbell Power Snatch (70/55)

15 left Dumbbell Power Snatch (70/55)

3 Stone Cleans (145/95)

10 right Dumbbell Power Snatch (70/55)

10 left Dumbbell Power Snatch (70/55)

3 Stone Cleans (145/95)

5 right Dumbbell Power Snatch (70/55)

5 left Dumbbell Power Snatch (70/55)

3 Stone Cleans (145/95)

For Time

Intermediate:

20 right Dumbbell Power Snatch (50/35)

20 left Dumbbell Power Snatch (50/35)

3 Stone Cleans (115/75)

15 right Dumbbell Power Snatch (50/35)

15 left Dumbbell Power Snatch (50/35)

3 Stone Cleans (115/75)

10 right Dumbbell Power Snatch (50/35)

10 left Dumbbell Power Snatch (50/35)

3 Stone Cleans (115/75)

5 right Dumbbell Power Snatch (50/35)

5 left Dumbbell Power Snatch (50/35)

3 Stone Cleans (115/75)

For Time

Fitter Faster:

20 right Dumbbell Power Snatch (35/25)

20 left Dumbbell Power Snatch (35/25)

3 Stone Cleans (75/55)

15 right Dumbbell Power Snatch (35/25)

15 left Dumbbell Power Snatch (35/25)

3 Stone Cleans (75/55)

10 right Dumbbell Power Snatch (35/25)

10 left Dumbbell Power Snatch (35/25)

3 Stone Cleans (75/55)

5 right Dumbbell Power Snatch (35/25)

5 left Dumbbell Power Snatch (35/25)

3 Stone Cleans (75/55)

For Time

WORKOUT OF THE DAY

Monday 7.8.19


Head first towards the uncomfortable.
— Brent Fikowski

Francisco and Fernanda with a beautiful view of Machu Picchu.

Francisco and Fernanda with a beautiful view of Machu Picchu.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

20 Box Step Ups

Quick Primal

Skill:

Pull-ups

DB Press

then,

5 min to warm up all movements

WOD:

Seven rounds for time of:

5 DB Push Press (50/35)

10 Pull-ups

20 DB Box Step-ups (24"/20") (50/35)

Use one DB hold anyway

Alternate feet every rep

Intermediate:

Seven rounds for time of:

4 DB Push Press (35/25)

8 Pull-ups

16 DB Box Step-ups (24"/20") (35/25)

Use one DB hold anyway

Alternate feet every rep

Fitter Faster:

Seven rounds for time of:

3 DB Push Press (25/15)

6 Jumping Pull-ups

12 Box Step-ups or lunges

Alternate feet every rep

WORKOUT OF THE DAY

Sunday 7.7.19


It’s so easy to be great nowadays, because everyone else is weak. If you have ANY mental toughness, if you have any fraction of self-discipline; The ability to not want to do it, but still do it; If you can get through to doing things that you hate to do: on the other side is GREATNESS
— David Goggins

fitnesswellness.jpg

Seventy percent of deaths in the United States are attributable to chronic disease. Of the 2.6 million people who died in the United States in 2014, about 1.8 million died from chronic disease. This pattern of increasing deaths due to chronic diseases also holds in countries that are ravaged by infectious disease. The numbers are rising, and when we finally add the positron-emission-tomography-positive cancers in, the number might be 80-85 percent in the United States. It is estimated by the Centers for Disease Control (CDC) that the United States could have up to a hundred million diabetics in 2050. That will affect everyone. You will not go into the emergency room for something as simple as a broken arm: You will be seeing heart attacks on every corner. Medicine has no solution; you do. CrossFit—with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar—will help you avoid all of this.


WORKOUT OF THE DAY

Warmup:

Row 500m

Gymnastic Warmup

Skill:

Jumping Pullups

Jumping Ring Dips

WOD:

3 rounds for time of:

Row 1,000 meters

30 jumping pull-ups (Bar at wrist)

30 jumping ring dips ( Rings at belly button)

Intermediate:

3 rounds for time of:

Row 1,000 meters

20 jumping pull-ups (Bar at wrist)

20 jumping ring dips ( Rings at belly button)

Fitter Faster:

3 rounds for time of:

Row 1,000 meters

12 jumping pull-ups (Bar at mid forearm)

12 jumping ring dips ( Rings at belly button)

WORKOUT OF THE DAY

Saturday 7.6.19


Permanence, perseverance, and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
— Thomas Carlyle

Whats a Metcon?

We use the term a lot in CrossFit. Metcon is short for “Metabolic Conditioning.” Our body uses a chemical known as ATP for energy. The way we use ATP can be categorized into 3 metabolic pathways. These pathways are the Phosphagen pathway, Glycolytic pathway, and Oxidative pathway. The Phosphagen pathway dominates the highest-powered activities, those lasting from 0 to 30 seconds. The Glycolytic pathway dominates moderate-powered activities, those lasting up to 4 to 6 minutes. The Oxidative pathway dominates low-powered activities, lasting anywhere from several minutes to several hours.

graph2.gif

The first two metabolic systems, Phosphagen and Glycolytic, are considered “anaerobic” while the third, Oxidative, is considered “aerobic.” High and moderate powered efforts lasting up several minutes (approx., 4-6 minutes) are anaerobic, while low powered efforts lasting more than several minutes are aerobic. There are several examples of each in CrossFit. Phosphagen can be a max effort ranging from a 100m sprint to a 1RM Clean and Jerk. Glycolytic would be a workout like Fran or Grace, specializing in high intensity. These examples are considered anaerobic. The Oxidative (aerobic) system tends to be compromised of longer workouts with movements like biking, running, swimming, and jumping.

Well rounded, overall fitness, which CrossFit encourages and develops, requires competency and training in each of these pathways. Balancing the stimuli and adaptations of these determine the metabolic conditioning or that we implement in CrossFit. It is important to be able to run 2 miles at a consistent and strong pace, while also being able to sprint 100m at a full effort. Each have their own benefits and place in a person’s metabolic abilities. The more you train with a constant variance, the more well-rounded, and optimally fit, you will become.


WORKOUT OF THE DAY

Warmup:

Flight Simulator then,

Quick Primal

Skill:

Wallball

KB Swings

Rope Climbs

WOD:

Partner WOD

4 rounds for time of:

4 Rope climbs (15ft)

30 Wallball shots (20/14)

50 Kettlebell swings (53/35)

70 Double-unders

Intermediate:

Partner WOD

4 rounds for time of:

4 Rope climbs (12ft)

24 Wallball shots (14/10)

40 Kettlebell swings (35/26)

50 Double-unders

Fitter Faster:

Partner WOD

4 rounds for time of:

4 Rope lower and raises

20 Wallball shots (10/6)

30 Kettlebell swings (26/17)

50 Single-unders

WORKOUT OF THE DAY

Friday 7.5.19


You always gain love by giving love.
— Reese Witherspoon

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.  Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.


WORKOUT OF THE DAY

Warmup:

Long Dynamic

Skill:

Burpee Jumping Lunges

Double Unders

WOD:

Eight rounds for time of:

10 Burpees

15 Jumping alternating lunges

20 Double-unders

25 yard Shuttle sprint (5 x 5 yards)

Rest 90 seconds

Intermediate:

Eight rounds for time of:

8 Burpees

12 Jumping alternating lunges

15 Double-unders

25 yard Shuttle sprint (5 x 5 yards)

Rest 90 seconds

Fitter Faster:

Eight rounds for time of:

5 Burpees

10 Jumping alternating lunges

15 Single -unders

25 yard Shuttle sprint (5 x 5 yards)

Rest 90 seconds

WORKOUT OF THE DAY

Thursday 7.4.19

Happy Independence Day

9am class only


Those who deny freedom to others deserve it not for themselves.
— Abraham Lincoln

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.


WORKOUT OF THE DAY

Warmup:

Run 400m

Pull Ups

Handstand Pushups

WOD:

"Del"

For Time:

25 Burpees

Run 400 meters with a medicine ball (20/14)

25 Weighted pull-ups with dumbbell (20/15)

Run 400 meters with a medicine ball (20/14)

25 Strict Handstand push-ups

Run 400 meters with a medicine ball (20/14)

25 Chest-to-bar pull-ups

Run 400 meters with a medicine ball (20/14)

25 Burpees

Intermediate:

For Time:

20 Burpees

Run 400 meters with a medicine ball (14/10)

20 Strict Pulups

Run 400 meters with a medicine ball (14/10)

15 Strict Handstand push-ups

Run 400 meters with a medicine ball (14/10)

20 Chest-to-bar pull-ups

Run 400 meters with a medicine ball (14/10)

20 Burpees

Fitter Faster:

For Time:

15 Burpees

Run 200 meters with a medicine ball (10/6)

15 Ring Rows . (Feet elevated)

Run 200 meters with a medicine ball (10/6)

15 elevated push-ups

15 Strict DB Press

Run 200 meters with a medicine ball (10/6)

15 Jumping Chest to Bar

Run 200 meters with a medicine ball (10/6)

15 Burpees