WORKOUT OF THE DAY

WORKOUT OF THE DAY

Sunday 5.19.19


Each box, each gym is a lifeboat in what is a tsunami of chronic disease.
— Greg Glassman, Founder and Chairman, CrossFit, Inc.

Just want give a shout out to Roswitha. She frequents early morning classes. About a year ago Rosie couldn't push the prowler by itself. Which can be quite frustrating considering there isnt a lighter option. Here she is at 6am this morning doing all 10 rounds of todays prowlers with an extra 25lbs added. She didnt get stronger at the prowler by pushing the prowler she got strong because she is very consistent coming and doing what she can do to get better. Nice job Rosie! Be Positive, Be Patient, and stay humble. The rest will take care of itself.

Just want give a shout out to Roswitha. She frequents early morning classes. About a year ago Rosie couldn't push the prowler by itself. Which can be quite frustrating considering there isnt a lighter option. Here she is at 6am this morning doing all 10 rounds of todays prowlers with an extra 25lbs added. She didnt get stronger at the prowler by pushing the prowler she got strong because she is very consistent coming and doing what she can do to get better. Nice job Rosie! Be Positive, Be Patient, and stay humble. The rest will take care of itself.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Go over movements then,

Tabata switch movments every 2 rounds

Squat to medball

Rolie Polies with split

Pushups on box

Jumping Pullups

WOD:

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 1 min between rounds

Intermediate:

Five rounds, each for time of:

12 Pull-ups

24 Push-ups

30 Sit-ups

40 Squats

Rest 1 min between rounds

Fitter Faster:

Five rounds, each for time of:

10 Jumping Pull-ups

15 Elevated Push-ups

20 Sit-ups

25 Squats

Rest 1 min between rounds

WORKOUT OF THE DAY

Saturday 5.18.19

“Bring Your Friend to CrossFit Day!”


If you absolutely can’t tolerate critics, then don’t do anything new or interesting.
— Jeff Bezos

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SKYLINE CROSFFIT NEWS


WORKOUT OF THE DAY

Warmup:

Run 400m

Quick Primal

Skill:

Squat clean with medballs

then, with barbell

then, with partner work up to heavy squat clean for the day

WOD:

Partner WOD

Five rounds for time of:

Run 400 meters together while one partner does single arm farmer carry (44/35)

Switch KB during run as needed

30 hang squat clean (95/65)

Intermediate:

Partner WOD

Five rounds for time of:

Run 400 meters together while one partner does single arm farmer carry (35/26)

Switch KB during run as needed

24 hang squat clean (75/50)

Fitter Faster:

Partner WOD

Five rounds for time of:

Run 200 meters together while one partner does single arm farmer carry (17/10)

Switch KB/DB during run as needed

20 hang squat clean (55/35)

WORKOUT OF THE DAY

FRIDAY 5.17.19

Tomorrow is “Bring your Friend to CrossFit Day”! Bring friends and family for free to enjoy a workout at Skyline CrossFit.


If you know the way broadly, you will see it in all things.
— Miyamoto Musashi

Congratulations to John Bergeron on completing his 100th class!  John has battled some injury but is great example on still showing up to class and modifying the workout to his abilities.  Injuries are not an excuse not to show up but a great way to learn more about yourself! Great job John!

Congratulations to John Bergeron on completing his 100th class! John has battled some injury but is great example on still showing up to class and modifying the workout to his abilities. Injuries are not an excuse not to show up but a great way to learn more about yourself! Great job John!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warmup

Skill:

Wallballs

Tire Flips

WOD:

Five rounds for time of:

3 Tire Flips (Heavy)

20 Wallballs (20/14)

Intermediate:

Five rounds for time of:

2 Tire Flips (Heavy)

15 Wallballs (14/10)

Fitter Faster:

Five rounds for time of:

6 Dball over shoulder (70/50)

12 Wallballs (10/6)

WORKOUT OF THE DAY

Thursday 5.16.19


Do you know what my favorite part of the game is? The opportunity to play.
— Mike Singletary

Welcome Jack Domingue to Skyline Family!

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The quality of our relationships have a profound impact on our health.  Changing your behavior can change your thoughts.  This is the idea of cognitive therapy.   #crossfit   #skylinecrossfit   #crossfitkids

The quality of our relationships have a profound impact on our health.

Changing your behavior can change your thoughts.

This is the idea of cognitive therapy.

#crossfit #skylinecrossfit #crossfitkids


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Hinshaw Warmup

Skill:

Pose Running

WOD:

Eight rounds for time of:

Run 400 meters

Rest 90 seconds

Intermediate:

Six rounds for time of:

Run 400 meters

Rest 90 seconds

Fitter Faster:

Six rounds for time of:

Run 200 meters

Rest 90 seconds

WORKOUT OF THE DAY

Wednesday 5.14.19


When you observe kind and gentle mothers in action, you see women of great strength.
— Margaret D. Nadauld

Thank you Amber for leading our Swim WOD and all that showed up this past Sunday!

Thank you Amber for leading our Swim WOD and all that showed up this past Sunday!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Gold Warm Up

Skill:

Pushups

L-Sit Rope Climb

WOD:

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

1 L-sit Rope climb (15ft)

15 push-ups

Intermediate:

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

1 Legless Rope climb (12ft)

12 push-ups

Fitter Faster:

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

1 Rope lower and raise

9 elevated push-ups

WORKOUT OF THE DAY

Tuesday 5.13.19


If you don’t have time to do it right, when will you have time to do it over?
— John Wooden

Great group for climbing this weekend at Momentum climbing gym!

Great group for climbing this weekend at Momentum climbing gym!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Enderton Warmup

Skill:

Chest to Bar Pullups

Squat Clean

Front Squat

Strength:

5 sets every 2 minutes complete:

1 Squat Clean + 1 Front Squat

2 Pull-ups

WOD:

Seven rounds for time of:

7 Front squat (165/110)

7 Chest-to-bar pull-ups (No Butterfly)

Front Squat from the ground

Intermediate:

Seven rounds for time of:

7 Front squat (115/75)

7 Chin over bar pull-ups (No Butterfly)

Fitter Faster:

Seven rounds for time of:

5 Front squat (75/50)

5 Jumping Chest to bar pull-ups (Bar at Mid Forearm)

WORKOUT OF THE DAY

Monday 5.13.19


Show yourself as you are, not how you want to be seen. You prove your intentions and abilities by showing them in your attitude and action. You don’t earn credibility by presenting yourself. You earn credibility by being yourself.
— Brian Kight

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Roxanne Jumping Jacks w/ Burpees

Skill:

Prowler

Strict Press

WOD:

Every 3 min complete:

Press 2-2-2-2-2-2-2-2-2-2

after each set complete:

50 ft prowler push @ bodyweight

Intermediate:

Every 3 min complete:

Press 2-2-2-2-2-2-2-2-2-2

after each set complete:

50 ft prowler push @ 50% bodyweight

Fitter Faster:

Every 3 min complete:

Press 3-3-3-3-3-3-3-3-3-3

after each set complete:

50 ft prowler push (Just sled)

WORKOUT OF THE DAY

Saturday 5.11.19


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Momentum Indoor Climbing

Saturday May 11th 10am

1401 Silver St. Houston, TX 77007

Skyline will be hosting a seminar this weekend. Join us instead for a day on indoor bouldering!

WORKOUT OF THE DAY

Friday 5.10.19


If you fell down yesterday, stand up today.
— H.G. Wells

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Run 400m

Quick Primal Warmup

Skill:

Deadlift

then,

10 min to work up to heavy working set

WOD:

Every 3 min complete:

Deadlift

3-2-2-1-1-1

Score is total of each set

rest 1 min

Row 4,000m for time.

or

Run 2 miles for time.

Score is total of each set and run time

Intermediate:

Every 3 min complete:

Deadlift3-2-2-1-1-1

Score is total of each set rest 1 min

Row 3,000m for time.

or

Run 1.5 miles for time.

Fitter Faster:

Every 3 min complete:

Deadlift3-2-2-1-1-1

Score is total of each set rest 1 min

Row 2,000m

or

Run 1 mile for time.

WORKOUT OF THE DAY

Thursday 5.9.19


The key is not the will to win... everybody has that. It is the will to prepare to win that is important.
— Bobby Knight

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SKYLINE CROSSFIT NEWS


Warmup:

Gymnastic Gold Warm Up

Skill:

Ryans Row Progression

Squat

Strict Pull Ups

Push UpsSit ups

WOD:

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Strict Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

Intermediate:

Can be completed as RX

Fitter Faster:

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Ring Rows

Rest 1 minute

Tabata Elevated Push-upRest 1 minuteTabata Sit-up

WORKOUT OF THE DAY

*Important Announcement*

The gym was struck by lighting during last nights storm. We will be open but currently half the building does not have power. We will run classes as normal and hopefully will be back up to full speed by the end of the week. Stay safe!

-Skyline CrossFit Team

Wednesday 5.8.19


Everyone is just someone from somewhere with a goal to do something. The question is, how much of yourself are you willing to invest in your dreams?
— Bobby Bones

Congratulations to the Skyline Raiders on winning the the Amateur Team division at the Fittest Experience this weekend!

Congratulations to the Skyline Raiders on winning the the Amateur Team division at the Fittest Experience this weekend!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

4 min Warm Up

20 sec each movement, 10 sec rest

Burpees, Walking Lunge,Box Jump Step Downs, Double Unders

Skill:

Jumping pull-ups

Kettlebell swings

Knees to elbows

Push press

Back extensions

Wall ball shots

WOD:

For time:

50 Box jump (24/20)

50 Jumping pull-ups

50 Kettlebell swings (53/35)

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press (45/35)

50 Back extensions

50 Wall ball shots (20/14)

50 Burpees

50 Double unders

Intermediate:

For time:

35 Box jump (24/20)

35 Jumping pull-ups

35 Kettlebell swings (44/26)

Walking Lunge, 35 steps

35 Knees to elbows

35 Push press (45/35)

35 Back extensions

35 Wall ball shots (20/14)

35 Burpees

35 Double unders

Fitter Faster:

For time:

20 Box jump (20/12)

20 Jumping pull-ups

20 Kettlebell swings (35/26)

Walking Lunge, 20 steps

20 Knees to elbows

20 Push press (35/15)

20 Good Mornings

20 Wall ball shots (10/6)

20 Burpees

20 Double unders or Single Unders

WORKOUT OF THE DAY

Tuesday 5.7.19


Discipline is choosing between what you want now and what you want most.
— Abraham Lincoln

Big props to Shawn Miller on completing her 100th class at Skyline CrossFit!

Big props to Shawn Miller on completing her 100th class at Skyline CrossFit!


SKYLINE CROSSFIT NEWS


Warmup:

400m Run

Powerlifting Warm Up

Skill:

Sandbag Pickup and Carry

Sled March

WOD:

3 rounds for time of:

150m Sandbag Front Carry (150/100)

150m Sled March @ BW

Intermediate:

3 rounds for time of:

150m Sandbag Front Carry (100/70)

150m Sled March @ 2/3 BW

Fitter Faster:

3 rounds for time of:

150m Sandbag Front Carry (70/50)

150m Sled March @ 1/3 BW

WORKOUT OF THE DAY

Monday 5.6.19


Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.
— Mark Twain

CrossFit Games Open 18.3 at Skyline CrossFit

CrossFit Games Open 18.3 at Skyline CrossFit


SKYLINE CROSSFIT NEWS


Warmup:

Long Dynamic Warmup

Skill:

Air Squat One legged Squat

Push Up

Handstand Push up

Strict Pull Ups

WOD:

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Strict Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Strict Handstand Push-ups

10 One legged squats, alternating

15 Strict Pull-ups

Intermediate:

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Strict Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

3 Strict Handstand Push-ups

6 One legged squats, alternating

9 Strict Pull-ups

Fitter Faster:

"Cindy"

Complete as many rounds in 20 minutes as you can of:

4 Banded Strict Pull-ups or Ring Rows

8 Elevated Push-ups

12 Squats

WORKOUT OF THE DAY

Sunday 5.5.19


Intellectual growth should commence at birth and cease only at death.
— Albert Einstein

Dave Castro signing a picture for Skyline CrossFit during the 18.3 CrossFit Games live announcement in the wake of Hurricane Harvey.

Dave Castro signing a picture for Skyline CrossFit during the 18.3 CrossFit Games live announcement in the wake of Hurricane Harvey.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Matt Chan Warmup

Wall handstand Shoulder Warm Up

Skill:

Strict Pullups

Bench Press

then,

10min to work up to heavy bench press for the day

WOD:

21-15- and 9 reps of:

Bench press (135/95)

Strict Pull-ups

Intermediate:

15-12- and 9 reps of:

Bench press (95/65)

Strict Pull-ups

Fitter Faster:

15-12- and 9 reps of:

Bench press (75/45)

Strict Banded Pull-ups

WORKOUT OF THE DAY

Saturday 5.4.19


Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.
— Greg Glassman, Founder of CrossFit

Here is long time Skyline athlete Greg Korsolund celebrating from University of Rice with his well earned MBA!  Congratulations Greg!

Here is long time Skyline athlete Greg Korsolund celebrating from University of Rice with his well earned MBA! Congratulations Greg!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Hinshaw Warmup

Skill:

Power Clean

10 min to work up to heavy power clean for the day

WOD:

For time:

Run 800 meters

50 Power Clean (135/95)

Run 800 meters

Intermediate:

For time:

Run 800 meters

40 Power Clean (95/65)

Run 800 meters

Fitter Faster:

For time:

Run 400 meters

35 Power Clean (55/35)

Run 400 meters

WORKOUT OF THE DAY

Today is Free Friday! Free for all, no experience needed! No check-ins for current members! Free Friday is the first Friday of every month!


Friday 5.3.19


For the fitness that we are pursuing, every parameter within your control needs to be modulated to broaden the stimulus as much as possible. Your body will only respond to an unaccustomed stressor; routine is the enemy of progress and broad adaptation. Do not subscribe to high reps or low reps or long rests or short rests but strive for variance.
— Greg Glassman, "What is Fitness"

Congratulations to Kandy (Left) and Erica (Right) on graduating our Foundations program.

Congratulations to Kandy (Left) and Erica (Right) on graduating our Foundations program.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Ryans Row Progression

Quick Primal

Skill:

Ring Row

Thruster

WOD:

Three rounds for time of:

25 Calorie Row

50 Thruster (45/35)

25 Ring Rows (Feet elevated to ring height)

Intermediate:

Three rounds for time of:

20 Calorie Row

35 Thruster (35/25)

20 Ring Rows (Feet elevated to ring height)

Fitter Faster:

Three rounds for time of:

15 Calorie Row

15 Thruster (25/15)

15 Ring Rows (Feet on ground directly under rings)

WORKOUT OF THE DAY

Thursday 5.2.19


Act as if you make a difference. It does.
— William James

Congratulations to Brittany Brown on graduating from Foundations.  She balances her fitness and nursing career with her current pursuit on becoming a Nurse Practitioner.  Nice work Brittany!

Congratulations to Brittany Brown on graduating from Foundations. She balances her fitness and nursing career with her current pursuit on becoming a Nurse Practitioner. Nice work Brittany!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tia Warm Up

Skill:

Press to Handstand

Overhead Squat

WOD:

Every 4min complete:

Overhead squat 3-2-2-1-1-1 reps

with remaining time complete:

3 Press to Handstand

Intermediate:

Every 4min complete:

Overhead squat 3-2-2-1-1-1 reps

with remaining time complete:

3 Press to Handstand to box

Fitter Faster:

Every 4min complete:

Overhead squat 3-2-2-1-1-1 reps

with remaining time complete:

2 Wallwalks ( Control up and down)

WORKOUT OF THE DAY

Wednesday 5.1.19


Your thoughts become your words, your words become your actions, and your actions dictate your destiny.
— Ben Bergeron

After a crash that sidelined Frank Gamez from finishing the MS-150 last year. Not only did he finish this years 150 mile race he did 20lbs lighter! Nice job Frank!

After a crash that sidelined Frank Gamez from finishing the MS-150 last year. Not only did he finish this years 150 mile race he did 20lbs lighter! Nice job Frank!


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Gymnastic Warmup

Skill:

Wallball shots

Bar Muscle Ups

WOD:

Five rounds for time of:

30 Wall-ball shots (20/14)

10 Bar Muscle Ups

Intermediate:

Five rounds for time of:

21 Wall-ball shots (14/10)

5 Bar Muscle Ups or 10 Chest to Bar Pull-ups (No butterfly)

Fitter Faster:

Five rounds for time of:

15 Wall-ball shots (10/6)

10 Burpee Jumping Chest to bar Pull-ups

WORKOUT OF THE DAY

Tuesday 4.30.19


Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work.
— Stephen King

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Roxanne Warmup

Jumping Jack's w/ medball cleans

Enderton Warmup

Skill:

Ring Dips

Squat Clean

Strength:

Every 2:30 for 5 rounds complete:

1 Squat Clean

WOD:

"Elizabeth"

21-15-and 9 reps of:

Squat Clean (135/95)

Ring Dips

Intermediate:

15-12-and 9 reps of:

Squat Clean (115/75)

Ring Dips

Fitter Faster:

15-12-and 9 reps of:

Squat Clean (75/50)

Ring Pushups or Pushups (FROM)