WORKOUT OF THE DAY

WORKOUT OF THE DAY

Sunday 3.24.19


The best way to be disciplined every day is be disciplined for one day. The best way to be disciplined for one day is be disciplined in this moment.
— Brian Kight

David Boyea waiting happily for his turn at Friday Night Lights!

David Boyea waiting happily for his turn at Friday Night Lights!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Jared Enderton

Skill:

Push Ups

Hang Squat Clean

WOD:

7 rounds for time of:

15 Hang squat clean (75/55)

15 Push-ups

Intermediate:

7 rounds for time of:

12 Hang squat clean (75/55)

12 Push-ups

Fitter Faster:

7 rounds for time of:

10 Hang squat clean (55/40)

10 Bar Push-ups

WORKOUT OF THE DAY

Saturday 3.23.19


When someone says you can’t do it, do it twice and take pictures.
— A hero on the Internet

There is a time during a workout where everything in your body is screaming for you to stop.  The fortitude of  pushing forward during this time is the difference in progression and regression.  Grant is showing us this fortitude trying for his first Bar Muscle Up during 19.4.

There is a time during a workout where everything in your body is screaming for you to stop. The fortitude of pushing forward during this time is the difference in progression and regression. Grant is showing us this fortitude trying for his first Bar Muscle Up during 19.4.


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Run 200m with jump rope

Wall Shoulder WarmUp

Skill:

OH Squat

WOD:

“Dan”

Four rounds for time of:

21 Overhead squat (135/95)

Run 400 meters

Intermediate:

Four rounds for time of:

15 Overhead squat (95/65)

Run 400 meters

Fitter Faster:

Four rounds for time of:

12 Overhead squat (65/50)

Run 200 meters

6-week Challenge Winners

THE SKYLINE WAY

We started the 6-week challenge with the intent of giving our members the best chance to cut the body fat percentage in the most efficient way as possible. More importantly giving them a plan that will continue after the 6-weeks is over and keep the fat off forever! We had a total loss of 280 pounds from everyone which is an average of 16.4 pounds per person. We also had an average of 4.57 body fat % lost on each person as well.

In light of this challenge I think the most important thing to look at is results. I have tried many challenges with very determined athletes. These past challenges had some success but was missing something that I couldn’t quite figure out. Through a lot of research and studying I finally brought together a system that seems to work across the board. This new system we have built with the help from notable sources including Gary Taubes, Jason Fung, and Robb Wolf, I worked on taking what works from multiple sources and combining to create a system that irrefutably works. In the words of Greg Glassman "Each gym is a lifeboat  in what is a tsunami of chronic disease, and it's coming."

In short we are the tip of the spear of what can be accomplished in our little box of fitness. I want thank all of the athletes that participated you are the reason I strive to better myself everyday as a coach and athlete!

Women’s winner: Erin Dougher  Weight lost: 26lbs  Body Fat % lost: 9.1%

Women’s winner: Erin Dougher

Weight lost: 26lbs

Body Fat % lost: 9.1%

Men’s Winner: Ethan Cook  Weight lost: 26.5lbs  Body Fat % lost: 7.9%

Men’s Winner: Ethan Cook

Weight lost: 26.5lbs

Body Fat % lost: 7.9%

WORKOUT OF THE DAY

Thursday 3.21.19


I’ve never seen any life transformation that didn’t begin with the person in question finally getting tired of their own bullshit.
— Elizabeth Gilbert

Amber and Michelle very happy after finishing 19.4 during Friday Night Lights!

Amber and Michelle very happy after finishing 19.4 during Friday Night Lights!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Hinshaw Warm Up

Skill:

Pose

WOD:

Three rounds for time of:

Bike 2 miles on Echo Bike

Run 800 meters

Intermediate:

Three rounds for time of:

Bike 2 miles on Echo Bike

Run 800 meters

Fitter Faster:

Three rounds for time of:

Bike 1.5 miles on Echo Bike

Run 400 meters

WORKOUT OF THE DAY

MONDAY 3.18.19


The mind is just like a muscle. The more you exercise it, the stronger it gets and the more it can expand.
— Idowu Koyenikan

Perspective: If you’ve been in CrossFit as a sport and community for a significant amount of time, you remember when being able to “RX” a WOD was an aspirational goal, not a default expectation.  Early on, most of us scaled most of the workouts, most of the time. We would knock out the CrossFit “Mainsite” or “Mothership” WOD to the best of our ability, and then our load/time/reps/rounds would “Post to comments” on crossfit.com, with what scales or substitutions we used to preserve the intent of the programming.  In 2006/2007 it was not uncommon that a higher skill or heavier load WOD would have LITERAL handful of fire breathers earn the right to post “RX” next to their score.  Being able to RX specific Girl and Hero WODs were goals that guided much of the fitness journey for significant amounts of time. I spent years working toward my goals of RX “Isabel”, “Nate”, and “Nasty Girls”.  As a coach and affiliate owner, I have absolutely heard the groans of an RX piece of programming being “too hard” many times. On the interwebz I have certainly read and continue to read complaints of the same nature. Change your perspective.  If the RX isn’t considerably difficult, how are we supposed to forge elite fitness as a community? If everybody can do everything as RX, then it’s not special. It has no sense of achievement or accomplishment. Nobody is forced to set goals. Nobody has a higher level of fitness to work to.  Part of what drew me to CrossFit was that there was no limit, no plateau. There was always something to work on and reach for. There’s no shame in the scaling game, it’s part of the journey. No achievement of significance is ever easy. And when you reach it, you’ll be glad it wasn’t.  If you’ve been around for a while, what was the first RX WOD that was a huge personal goal for you? How long did it take to hit?  -Chuck Bennington

Perspective: If you’ve been in CrossFit as a sport and community for a significant amount of time, you remember when being able to “RX” a WOD was an aspirational goal, not a default expectation.

Early on, most of us scaled most of the workouts, most of the time. We would knock out the CrossFit “Mainsite” or “Mothership” WOD to the best of our ability, and then our load/time/reps/rounds would “Post to comments” on crossfit.com, with what scales or substitutions we used to preserve the intent of the programming.

In 2006/2007 it was not uncommon that a higher skill or heavier load WOD would have LITERAL handful of fire breathers earn the right to post “RX” next to their score.

Being able to RX specific Girl and Hero WODs were goals that guided much of the fitness journey for significant amounts of time. I spent years working toward my goals of RX “Isabel”, “Nate”, and “Nasty Girls”.

As a coach and affiliate owner, I have absolutely heard the groans of an RX piece of programming being “too hard” many times. On the interwebz I have certainly read and continue to read complaints of the same nature. Change your perspective.

If the RX isn’t considerably difficult, how are we supposed to forge elite fitness as a community? If everybody can do everything as RX, then it’s not special. It has no sense of achievement or accomplishment. Nobody is forced to set goals. Nobody has a higher level of fitness to work to.

Part of what drew me to CrossFit was that there was no limit, no plateau. There was always something to work on and reach for. There’s no shame in the scaling game, it’s part of the journey. No achievement of significance is ever easy. And when you reach it, you’ll be glad it wasn’t.

If you’ve been around for a while, what was the first RX WOD that was a huge personal goal for you? How long did it take to hit?

-Chuck Bennington


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Pacer Warm Up

Skill:

Backwards Roll to Support

Deadlift

10min to work up to heavy working set

WOD:

Every 4min complete:

Deadlift 5-5-5-5-5 reps

After each set complete 2 backwards roll to support on rings.

Intermediate:

Every 4min complete:

Deadlift 5-5-5-5-5 reps

After each set complete 2 forward ring tuck throughs

Fitter Faster:

Every 4min complete:

Deadlift 5-5-5-5-5 reps

After each set complete:

3 Banded Supinated Pullups

3 Push Ups or 3 Ring out push ups

WORKOUT OF THE DAY

SUNDAY 3.17.19


There is no circumstance of disability, gender, age, stature, weight or fitness level that reduces the need, safety or effectiveness of functional movement.
— Greg Glassman

What am I doing with my life?  -Brittany Sadoff

What am I doing with my life? -Brittany Sadoff


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tia Warmup

Skill:

DB Squat Snatch

Toes to Bar ring progression

GHD Sit Up

WOD:

Three rounds for time of:

15 Dumbbell squat snatch(35/25) right arm

15 GHD sit-ups

15 Dumbbell squat snatch(35/25) left arm

15 Toes to bar

Intermediate:

Three rounds for time of:

12 Dumbbell squat snatch(25/15) right arm

12 GHD sit-ups

12 Dumbbell squat snatch(25/15) left arm

12 Toes to bar

Fitter Faster:

Three rounds for time of:

10 Dumbbell squat snatch(15/10) right arm

10 Abmat sit-ups

10 Dumbbell squat snatch(15/10) left arm

10 Knee Raises

WORKOUT OF THE DAY

SATURDAY 3.16.19


No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which the body is capable.
— Socrates

In house photographer Trevor Gerland finally on the otherside of the camera.

In house photographer Trevor Gerland finally on the otherside of the camera.


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Hinshaw Warm Up

Skill:

Deadlift

then,

8min to warm up Deadlift

WOD:

20min AMRAP:

Run 400 meters

21 Deadlift (155/105)

Intermediate:

20min AMRAP:

Run 400 meters

15 Deadlift (135/95)

Fitter Faster:

20min AMRAP:

Run 200 meters

12 Deadlift (95/65)

WORKOUT OF THE DAY

Thursday 3.14.19


Your new life is going to cost you your old one.
— Kristen Boehmer

Kyle Kasperbauer and Neal Maddox going head to head during 18.3 . Maybe Muscle Ups for 19.4?

Kyle Kasperbauer and Neal Maddox going head to head during 18.3 . Maybe Muscle Ups for 19.4?


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tabata Single Unders

Skill:

Gymnastic Burpee

Plyometric Progression

WOD:

Three rounds for time of:

21 Box Jumps (24/20)

21 Burpees

Run 400m

Intermediate:

Three rounds for time of:

15 Box Jumps (24/20)

15 Burpees

Run 400m

Fitter Faster:

Three rounds for time of:

12 Box Jumps

12 Burpees

Run 200m

Cool Down:Roll Out

WORKOUT OF THE DAY

Wednesday 3.12.19


There is nothing so rewarding as to make people realize that they are worthwhile in this world.
— Bob Anderson

Skyline hosted a major event last year with the CrossFit Games. There was 13,000 affiliates at the time and we were lucky to be chosen out of that large number.

Skyline hosted a major event last year with the CrossFit Games. There was 13,000 affiliates at the time and we were lucky to be chosen out of that large number.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Everett Warm Up

Skill:

Abmat Situp

Hang Power Clean

then,

8min to work up to heavy power clean

WOD:

20min AMRAP

7 Hang Power Clean (155/105)

15 Abmat Sit-ups

Intermediate:

20min AMRAP

7 Hang Power Clean (115/95)

15 Abmat Sit-ups

Fitter Faster:

20min AMRAP

7 Hang Power Clean (75/55)

10 Abmat Sit-ups

WORKOUT OF THE DAY

MONDAY 3.11.19


I think the key is to find something that makes you uncomfortable and overcome it every day, then you can see how that plays into everything else.
— Jason Khalipa

Granite Games 2019

Granite Games 2019


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tabata

Alternate between

Single Unders

Double Unders

Triple Unders

Skill:

Burpee Box Jump

SDHP

Thruster

6 min to warm up SDHP & Thruster

WOD:

5 Rounds for time of:

Run 150m

10 Burpee box jumps (24/20)

10 Sumo-deadlift high-pull (95/65)

10 Thruster (95/65)

Rest 1 minute

Intermediate:

5 Rounds for time of:

Run 150m

8 Burpee box jumps (24/20)

8 Sumo-deadlift high-pull (75/55)

8 Thruster (75/55)

Rest 1 minute

Fitter Faster:

5 Rounds for time of:

Run 150m

6 Burpee box jumps (20/12)

6 Sumo-deadlift high-pull (55/35)

6 Thruster (55/35)

Rest 1 minute

WORKOUT OF THE DAY

SUNDAY 3.10.19


I’m a great believer in luck. And I find that the harder I work, the more I have of it.
— Thomas Jefferson

Coach Kareem always looking good now matter the occasion.

Coach Kareem always looking good now matter the occasion.


SKYLINE COOKING CORNER


Warmup:

Matt Chan Warmup

Skill:

Air Squat

Ring Muscle Up

WOD:

Two rounds for score of:

Tabata Squats

AMRAP Ring Muscle-up for four minutes

Rest 4min

Score is lowest round of Tabata and total muscle ups

Intermediate:

Two rounds for score of:

Tabata Squats

AMRAP Ring Muscle-up for four minutes

Rest 4min

Score is lowest round of Tabata and total muscle ups

Fitter Faster:

Two rounds for score of:

Tabata Squats

AMRAP Burpee Pull-ups four minutes

Rest 4min

Score is lowest round of Tabata and total burpee pullups

WORKOUT OF THE DAY

SATURDAY 3.9.19

“Bring Your Friend To CrossFit Day”

Today is a day you can share the CrossFit experience with your friends or family free of charge!


“Everything you want is on the other side of your bullshit.”
— Allison McKail

_MG_4985.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic WarmUp

Skill:

Push Up

Handstand PushUp

Ring Dip

Deadlift

8min to warmup to a heavy deadlift

WOD:

20min AMRAP

7 Deadlift (315/225)

15 Push-ups

5 Deadlift (315/225)

12 Strict Ring Dips

3 Deadlift (315/225)

9 Strict Handstand Pushups

Intermediate:

20min AMRAP

7 Deadlift (225/155)

12 Push-ups

5 Deadlift (225/155)

9 Strict Ring Dips

3 Deadlift (225/155)

6 Strict Handstand Pushups

Fitter Faster:

20min AMRAP

7 Deadlift (135/95)

10 Elevated Push-ups

5 Deadlift (135/95)

8 Box Dips

3 Deadlift (135/95)

6 Seated DB Press

WORKOUT OF THE DAY

THURSDAY 3.7.19


Things that tell the truth: old people, small children, and yoga pants.
— Unknown

Grant feeling the 5-rep front squat during Granite Games.

Grant feeling the 5-rep front squat during Granite Games.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Hinshaw WarmUp

Skill:

Ryan's Power Row Progression

WOD:

Run or row 5,000 m

Whichever sounds worse.

Intermediate:

Run or row 5,000 m

Whichever sounds worse.

Fitter Faster:

Run 2 miles or row 3,000 m

Whichever sounds worse.

WORKOUT OF THE DAY

WEDNESDAY 3.6.19


Suppose a man at 90 years old is living independently, running up and down the steps and playing with his grandchildren. We would not be concerned if his cholesterol numbers were ‘high.’ There is a problem looking only at longevity. Imagine a curve that stretches to 90 or even 105 years but has very low work capacity for its duration. That is not what CrossFit is about: It is about vitality and capacity. What can you do?
— "WHAT IS FITNESS? PART 2", CrossFit Level 1 Training Guide

Bethany, Christina, and Crystal lined up and ready to go at our last Granite Games!

Bethany, Christina, and Crystal lined up and ready to go at our last Granite Games!


SKYLINE COOKING CORNER


WORKOUT OF THE DAY

Warmup:

Squat Warmup

Skill:

Heavy Wallballs

Rope Climb Legless

Rope Climb with legs

WOD:

15min AMRAP:

15ft Legless Rope climb

15ft Rope climb

20 Wall ball shots (20/14)

Run 200 meters

Intermediate:

15min AMRAP:

12ft Legless Rope climb

12ft Rope climb

20 Wall ball shots (14/10)

Run 200 meters

Fitter Faster:

15min AMRAP:

2 Rope Lowers and Raise

12 Wall ball shots (10/6)

Run 200 meters