WORKOUT OF THE DAY

WORKOUT OF THE DAY 1.16.19

A generation of research on the diet-heart question has ended in disarray.
— DR. GEORGE MANN, 1977

Lucy is showing a great way to scale pull-ups during pregnancy.  She can still do CrossFit but just needs to modify to keep her and the baby safe!

Lucy is showing a great way to scale pull-ups during pregnancy. She can still do CrossFit but just needs to modify to keep her and the baby safe!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Dot Drill

Powerlifting Warmup

Skill:

Deadlift

Ring Dips

Strength:

3 rounds every 2 min alternating movements

Deadlift 3 reps

alternate with

Max set of strict ring dips or pushups

WOD:

10min AMRAP

10 Deadlift (155/105)

10 Ring Dips

Intermediate:

10min AMRAP

8 Deadlift (135/95)

8 Ring Dips

Fitter Faster:

10min AMRAP

6 Deadlift (95/65)

6 Push Ups

WORKOUT OF THE DAY 1.15.19

Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.
— Carlos Castaneda

Skyline morning goer Glynn Johnson hitting up CrossFit Mayhem with Worlds Fittest Man (2012-2015) Rich Froning.

Skyline morning goer Glynn Johnson hitting up CrossFit Mayhem with Worlds Fittest Man (2012-2015) Rich Froning.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Dot Drill

Kettlebell Warmup

Skill:

Movement Review

WOD:

Five rounds for time of:

20m DB Single right Hand OH Walk (70/55)

20m DB Single left Hand OH Walk (70/55)

30 Wallball shots (20/14)

40m Kb/DB (one in each hand) Farmer carry (70/55)

switch hands at halfway point

Intermediate:

Five rounds for time of:

20m DB Single right Hand OH Walk (50/35)

20m DB Single left Hand OH Walk (50/35)

20 Wallball shots (14/10)

40m Kb/DB (one in each hand)

Farmer carry (55/35)

switch hands at halfway point

Fitter Faster:

Five rounds for time of:

20m DB Single right Hand OH Walk (35/20)

20m DB Single left Hand OH Walk (35/20)

12 Wallball shots (10/6)

40m Kb/DB (one in each hand) Farmer carry (35/25)

switch hands at halfway point

WORKOUT OF THE DAY 1.13.19

Regardless of whether your fitness goals are to ‘rev up’ your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.
— Greg Glassman

Come in for the Granite Games hangover.  We are open as normal!

Come in for the Granite Games hangover. We are open as normal!


WORKOUT OF THE DAY

Warmup:

Long Dynamic

Skill:

Pull Ups

Push Ups

Situps

Squats

Strength:

Max set of strict pullups

WOD:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.

Perform 8 consecutive intervals of each movement.

Pull Ups

Push Ups

Situps

Squats

Score is total reps

Intermediate:

Intermediate athletes can complete this workout RX

Fitter Faster:

"Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.

Perform 8 consecutive intervals of each movement.

Jumping Pull Ups

knee Push Ups

Situps

Squats

Score is total reps

WORKOUT OF THE DAY 1.11.19

The block of granite which was an obstacle in the pathway of the weak, became a stepping-stone in the pathway of the strong.
— Thomas Carlyle

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SKYLINE COOKING CORNER

“Salmon Salad”


WORKOUT OF THE DAY

Warmup:

Tia Toomey Warmup

Skill:

Burgner Snatch Progression

Squat Snatch

Ring Dip

WOD:

15min AMRAP

7 squat snatches (165/110)

14 strict ring dips

Intermediate:

15min AMRAP

5 squat snatches (105/70)

10 strict ring dips

Fitter Faster:

15min AMRAP

5 hang squat snatches (65/50)

10 pushups

WORKOUT OF THE DAY 1.10.19

It is simply no longer possible to believe much of the clinical research that is published, or to rely on the judgment of trusted physicians or authoritative medical guidelines. I take no pleasure in this conclusion, which I reached slowly and reluctantly over my two decades as an editor of The New England Journal of Medicine.
— DR. MARCIA ANGELL, from "The Truth About Drug Companies"

Team Aggressively Average is a Scaled Mens team for granite games this Saturday at Skyline CrossFit! The team consists Zane Mclain, Ethan Cook, and David Burkenstock.

Team Aggressively Average is a Scaled Mens team for granite games this Saturday at Skyline CrossFit! The team consists Zane Mclain, Ethan Cook, and David Burkenstock.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Strongman Warmup

Skill:

Stone/ Sandbag to shoulder

Strength:

Max Stone or Bag over yoke

WOD:

25 Burpees

25 Stone to Shoulder (115/75)

25 Sandbag to shoulder (150/100)

25 Burpees

Intermediate:

20 Burpees

20 Stone to Shoulder (95/75)

20 Sandbag to shoulder (100/70)

20 Burpees

Fitter Faster:

20 Burpees

20 Stone to Shoulder (75/50)

20 Sandbag to shoulder (70/50)

20 Burpees

WORKOUT OF THE DAY 1.9.19

Television is chewing gum for the eyes.
— Frank Lloyd Wright

Here is Andre Darrell, Mario Cicconetti, and Alex Lopez they will all be participating this weekend at Granite Games on their respective teams!

Here is Andre Darrell, Mario Cicconetti, and Alex Lopez they will all be participating this weekend at Granite Games on their respective teams!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warmup


Skill:

Wall climbs

Up-downs

Parallete pass throughs

Grasshoppers


WOD:

Complete as many rounds as possible in 20 minutes of:

3 Wall climbs

10 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Screen Shot 2019-01-08 at 4.52.37 PM.png


Intermediate:

Intermediate athletes can complete this workout RX


Fitter Faster:

Complete as many rounds as possible in 20 minutes of:

1 Wall climbs

5 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Mountain Climbers(right + left = 1)

WORKOUT OF THE DAY 1.8.19

During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.
— Annie Thorisdottir, Crossfit athlete

SKYLINE CROSSFIT NEWS


Team “We heard there’d be cake” Womens Scaled Team consists of Erin Roehring, Nienke Van Leusen, and Hailey Reeves.

Team “We heard there’d be cake” Womens Scaled Team consists of Erin Roehring, Nienke Van Leusen, and Hailey Reeves.


WORKOUT OF THE DAY

Warmup:

Dot Drill

Row Progression

100m each Arms, Back Arms, Legs

then,

500m full row

Skill:

Dumbell Snatch

Bench Press

Strength:

Bench Press

5-5-3-3-3-1-1-1-1

Men Scaled
12min cap

6 Rounds
12 Burpees Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch  (35lbs)

*Score is teammates total time or total completed reps*



Men Intermediate
12min cap

6 Rounds
12 Burpees Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch  (50lbs)

*Score is teammates total time or total completed reps*


Women Scaled
12min cap

6 ROUNDS
12 Burpees Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch  (20lbs)

*Score is teammates total time or total completed reps*


Women Intermediate
12min cap

6 Rounds
12 Burpees Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch  (35lbs)

*Score is teammates total time or total completed reps*

WORKOUT OF THE DAY 1.7.19

This is because we are training for strength, to increase the force we produce in a big, general movement pattern; we are not training a “favorite muscle.” We are not concerned with our favorite muscles. We do not have favorite muscles.
— Mark Rippetoe, Starting Strength

Womens Scaled Team “Wod Now Wine Later” consists of Vreni Henderson, Lauren Kroft, and Amber Carter.

Womens Scaled Team “Wod Now Wine Later” consists of Vreni Henderson, Lauren Kroft, and Amber Carter.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Dot Drill

Skill:

Box Step Overs

Deadlift

WOD:

Teams of 3

Women Intermediate
10min AMRAP

12 Partner Deadlifts (265lbs)
*Partner 3 hangs from bar during deadlift*
12 Dumbbell Front Rack Box Step Overs (20in/20lbs)

*Score is combined teammates total reps*


Men Intermediate
10min AMRAP

12 Partner Deadlifts (405lbs)
*Partner 3 hangs from bar during deadlift*
12 Dumbbell Front Rack Box Step Overs (24in/35lbs)

*Score is combined teammates total reps*


Women Scaled
10min AMRAP

12 Partner Deadlifts (205lbs)
*Partner 3 hangs from bar during deadlift*
8 Dumbbell Farmers’ Carry Box Step Over (20in/20lbs)

*Score is combined teammates total reps*


Men Scaled
10min AMRAP

12 Partner Deadlifts (315lbs)
*Partner 3 hangs from bar during deadlift*
8 Dumbbell Farmers’ Carry Box Step Over (24in/35lbs)

*Score is combined teammates total reps*



WORKOUT OF THE DAY 1.6.19

Remember: lifting more weight is not always the same thing as getting stronger.
— Mark Rippetoe, Starting Strength

Renegade Rows are done while in a plank position and pulling dumbbell to the ribs.  This helps build the lower lat, which will increase pulling power in the chest to bar pullups and muscle up.

Renegade Rows are done while in a plank position and pulling dumbbell to the ribs. This helps build the lower lat, which will increase pulling power in the chest to bar pullups and muscle up.


WORKOUT OF THE DAY

Warmup:

Squat Warmup

Skill:

Squat

Renegade Row

WOD:

Five rounds for time of:

20 Renegade Rows (35/20)(2 Push Ups, Row L, Row R)

60 Squats

Intermediate:

Five rounds for time of:

15 Renegade Rows (25/15)(2 Push Ups, Row L, Row R)

50 Squats

Fitter Faster:

Four rounds for time of:

10 Pushups

10 Dumbbell Rows on bench (20/15) 5l/5r

30 Squats


WORKOUT OF THE DAY 1.4.19

Right now, will soon be a long time ago.
— Unknown

Intermediate Mens Team for Granite Games Jan 12th the “3 Amigos” consists of Andy Hernandez, Michael Calihan, and Charles Smiley.

Intermediate Mens Team for Granite Games Jan 12th the “3 Amigos” consists of Andy Hernandez, Michael Calihan, and Charles Smiley.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Caveman Warmup

Skill:

Kettlebell Snatch

Pull up progression

Strength:

Max Set of Strict Pullups

WOD:

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, (53/35)

Right-arm Kettlebell snatch, (53/35)

Chest to Bar Pull-ups

Intermediate:

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, (44/26)

Right-arm Kettlebell snatch, (44/26)

Chin over Pull-ups

Fitter Faster:

15-12 and 9 rep rounds of:

Left-arm dumbbell snatch, (35/20)

Right-arm dumbbell snatch, (35/20)

Jumping Pull-ups

WORKOUT OF THE DAY 1.3.19

But man is not made for defeat. A man can be destroyed but not defeated.
— Ernest Hemingway

Intermediate Mens Team “The Godfathers” consist of Francisco Gallegos, Mason Johnson, and Ryan Garihan.

Intermediate Mens Team “The Godfathers” consist of Francisco Gallegos, Mason Johnson, and Ryan Garihan.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner Relay Warm Up

5 min AMRAP

5 calorie on Bike

10 Wallballs

Skill:

Gymnastic Burpee

Farmers Carry

WOD:

6 rounds for time:

21/15 Calorie Bike

12 Burpees

100m Farmer Carry (53/35)

Intermediate:

6 rounds for time:

15/12 Calorie Bike

10 Burpees

100m Farmer Carry (44/26)

Fitter Faster:

6 rounds for time:

12/9 Calorie Bike

8 Burpees

50m Farmer Carry (35/17)

WORKOUT OF THE DAY 1.2.19

 The squat (sit to stand) is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
— Greg Glassman, 2002

Connor Pfister, Kevin Beckering, and Grant Billings make up Scaled Mens Team "Rowers not Showers with Supervision" for Granite Games Jan 12th.

Connor Pfister, Kevin Beckering, and Grant Billings make up Scaled Mens Team "Rowers not Showers with Supervision" for Granite Games Jan 12th.


 

WORKOUT OF THE DAY:

Warmup:

"Roxanne"

Jumping Jack/ Burpee WarmUp


Skill:

Deadlift

Squat

Bench Press


WOD:

12 minutes to complete:

Run 800m

Find  Max deadlift

then,

12 minutes to complete:

Row 1,000m

Find Max bench press

then,

12 minutes to complete:

Bike 1 mile on echo bike

Find Max back squat


Score is time of Run,Row,Bike combined

and the total of all 3 lifts.

WORKOUT OF THE DAY 12.31.18

Once you replace negative thoughts with positive ones, you’ll start having positive results.
— Willie Nelson

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner Medball Warm Up

Skill:

SquatsPullups

Dumbbell swings

WOD:

Partner WOD

For time:

160 squats

90 dumbbell swings (50/35)

50 pull-ups

130 squats

70 dumbbell swings (50/35)

40 pull-ups

100 squats

50 dumbbell swings (50/35)

30 pull-ups

70 squats

30 dumbbell swings (50/35)

20 pull-ups

40 squats

10 dumbbell swings (50/35)

10 pull-ups

Fitter Faster:

Partner WOD

For time:

80 squats

50 dumbbell swings (50/35)

30 ring rows

70 squats

40 dumbbell swings (35/20)

25 ring rows

60 squats

30 dumbbell swings (35/20)

20 ring rows

50 squats

20 dumbbell swings (50/35)

15 ring rows

40 squats

10 dumbbell swings (50/35)

10 ring rows

WORKOUT OF THE DAY 12.30.18

We all have two lives. The second one starts when we realize we only have one.
— Tom Hiddleston

Connor and Liz are very consistent athletes at Skyline.  Here they are enjoying some well earned time off in Nassau, Bahamas.

Connor and Liz are very consistent athletes at Skyline. Here they are enjoying some well earned time off in Nassau, Bahamas.


SKYLINE COOKING CORNER W/ NICK MASSIE


WORKOUT OF THE DAY

Warmup:

Run 400m

OH Squat Warmup

Skill:

Dumbbell Squat Snatch

WOD:

For time:

Run 400 meters

40 Dumbbell squat snatch (50/35)

Run 800 meters

40 Dumbbell squat snatch (50/35)

Run 400 meters.

Alternate hands on snatch

Intermediate:

For time:

Run 400 meters

30 Dumbbell squat snatch (35/20)

Run 800 meters

30 Dumbbell squat snatch (35/20)

Run 400 meters.

Alternate hands on snatch

Fitter Faster:

For time:

Run 400 meters

20 Dumbbell squat snatch (20/10)

Run 200 meters

20 Dumbbell squat snatch (20/10)

Run 400 meters.

Alternate hands on snatch

WORKOUT OF THE DAY 12.29.18

Learn from the mistakes of others. You can’t live long enough to make them all yourself.
— Eleanor Roosevelt

We need volunteers!  If you would like to help out at our Granite Games Throwdown Jan 12th, 2019 please click  here .

We need volunteers! If you would like to help out at our Granite Games Throwdown Jan 12th, 2019 please click here.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tabata Alt Movements

Air Squats/Burpee Broad Jumps

Jared Enderton Warm Up

Skill:

Push up

Squat Clean

then,

10min to warm up to heavy clean

Strength:

3 rounds every 2 min alternate movements

Clean 3 reps (Full Squat)

alternate with

Max set of unbroken push-ups

WOD:

10min AMRAP

10 Squat Clean (95/65)

15 Push-ups

Intermediate:

10min AMRAP

8 Squat Clean (75/55)

12 Push-ups

Fitter Faster:

10min AMRAP

6 Squat Clean (55/35)

10 Knee Push-ups

WORKOUT OF THE DAY 12.28.18

Be yourself; everyone else is already taken.
— Oscar Wilde

Maggie showing us the beautiful landscape of Montana!

Maggie showing us the beautiful landscape of Montana!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tabata Double-under

Powerlifting Warmup

Skill:

Deadlift Shoulder Press

then,

10min to work up to heavy

Press and Deadlift

WOD:

20 min EMOM for load

Alternating Movements every minute.

1 rep of Deadlift

2 reps of Shoulder Press

Example:

Min 1: Deadlift

Min 2: Press

Min 3: Deadlift

Min 4: Press

etc....

Intermediate:

Intermediate athletes can complete this as prescribed.

Fitter Faster:

20 min EMOM for load

Alternating Movements every min

5 reps of Deadlift

3 reps of Shoulder Press

Ex:

Min 1: Deadlift

Min 2: Press

Min 3: Deadlift

Min 4: Press

etc....

WORKOUT OF THE DAY 12.27.18

“Most people who are criticizing and judging haven’t even tried what you failed at.”
— David Goggins

We need Judges for Granite Games Throwdown Jan 12th, 2019! If you like to be in the action please click this  link  to volunteer!

We need Judges for Granite Games Throwdown Jan 12th, 2019! If you like to be in the action please click this link to volunteer!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warmup

Skill:

Movement Review

WOD:

Five rounds for time of:

Run 200 meters

20 Pull-ups

Run 200 meters

20 Push-ups

Run 200 meters

20 Sit-ups

Run 200 meters

20 Squats

Intermediate:

Four rounds for time of:

Run 200 meters

20 Pull-ups

Run 200 meters

20 Push-ups

Run 200 meters

20 Sit-ups

Run 200 meters

20 Squats

Fitter Faster:

Three rounds for time of:

Run 200 meters

20 Jumping Pull-ups

Run 200 meters

20 Push-ups

Run 200 meters

20 Sit-ups

Run 200 meters

20 Squats