WORKOUT OF THE DAY

WORKOUT OF THE DAY 1.22.19

People inspire you or they drain you - pick them wisely.
— Hans F. Hansen

Skyline Partner Open 2019 in house competition is 32 days away, grab a partner and start working!

Skyline Partner Open 2019 in house competition is 32 days away, grab a partner and start working!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Jared Enderton Warmup

Skill:

Front Squat

Power Clean

Jerk

WOD:

"Macho Man"

EMOM for as Long as Possible

3 Power Cleans (185/135 lb)

3 Front Squats (185/135 lb)

3 Jerks (185/135 lb)

Each minute on the minute (EMOM),

starting at the top of the minute, complete one round.

Rest the remainder of the minute.

Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Intermediate:

EMOM for as Long as Possible

3 Power Cleans (135/95 lb)

3 Front Squats (135/95 lb)

3 Jerks (135/95 lb)

Each minute on the minute (EMOM),

starting at the top of the minute, complete one round.

Rest the remainder of the minute.

Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Fitter Faster:

EMOM for as Long as Possible

3 Power Cleans (95/65 lb)

3 Front Squats (95/65 lb)

3 Jerks (95/65 lb)

Each minute on the minute (EMOM),

starting at the top of the minute, complete one round.

Rest the remainder of the minute.

Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

WORKOUT OF THE DAY 1.21.19

A professional is someone who can do his best work when he doesn’t feel like it.
— Alistair Cook

2018 CrossFit Games Open Workout #4.  This year at Skyline we will be doing things a little differently! We will be doing the Open as Partners and Skyline will be having a In house for fun competition using the Open as our platform! Grab a partner and lets get ready!

2018 CrossFit Games Open Workout #4.  This year at Skyline we will be doing things a little differently! We will be doing the Open as Partners and Skyline will be having a In house for fun competition using the Open as our platform! Grab a partner and lets get ready!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

3 rounds

30ft Crab Walk

3 Wall walks halfway up wall

6 Rollie Pollies

then,

Power Monkey Warmup

Skill:

Strict Handstand Push Ups

Bar Muscle Ups

WOD:

For time:

15 Deficit Strict Handstand push-ups

10 Bar Muscle Ups

12 Deficit Strict Handstand push-ups

8 Bar Muscle Ups

9 Deficit Strict Handstand Push-ups

6 Bar Muscle Ups

6 Deficit Strict Handstand Push-ups

4 Bar Muscle Ups

3 Deficit Strict Handstand Push-ups

2 Bar Muscle UpsHandstand Push Ups on plates (45/25)

Intermediate:

For time:

15 Handstand push-ups

5 Bar Muscle Ups

12 Handstand push-ups

4 Bar Muscle Ups

9 Handstand Push-ups

3 Bar Muscle Ups

6 Handstand Push-ups

2 Bar Muscle Ups

3 Handstand Push-ups

1 Bar Muscle Ups

Fitter Faster:

For time:

8 Push Ups

8 Seated Strict DB Press

16 Ring Rows

7 push-ups

7 Seated Strict DB Press

14 Ring Rows

6 Push-ups

6 Seated Strict DB Press

12 Ring Rows

5 Push-ups

5 Seated Strict DB Press

10 Ring Rows

4 Push-ups

4 Strict DB Press

8 Ring Rows

WORKOUT OF THE DAY 1.20.19

When writing the story of your life, don’t let anyone else hold the pen.
— Harley Davidson

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Dot Drill

Long Dynamic

Skill:

Front Squat

Deadlift

then,

10 min to work up to heavy

Front Squat from the ground

Deadlift

WOD:

Tabata Front squats (95/65)

rest 3min then,

Deadlift (155/105)

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

rest 60 seconds between sets.

Intermediate:

Tabata Front squats (65/50)rest 3min then,

Deadlift (135/95)

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

rest 60 seconds between sets.

Fitter Faster:

Tabata Air Squats

rest 3min then,

Deadlift (95/65)

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

rest 60 seconds between sets.

WORKOUT OF THE DAY 1.19.19

Off the couch. Off the carbs. Get up and save your life.
— Greg Glassman

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SKYLINE CROSSFIT NEWS


Warmup:

Dot Drill

Team Game (coaches choice)

Skill:

Pullups Kettlebell Swing

WOD:

"Helen"

Three rounds for time:

Run 400 meters

21 KB Swings (53/35)

12 Pull-ups

This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs.

Intermediate:

Intermediate athletes can complete this workout as prescribed.

Fitter Faster:

3 rounds for time of:

Run 200 meters

15 kettlebell swings (35/26)

9 jumping pull-ups

WORKOUT OF THE DAY 1.18.19

Science produces theories that have better than chance predictive value.
— JEFF GLASSMAN, CrossFit’s Chief Scientist

Congratulations to 4 of our members for climbing on top the podium at Granite Games. Connor Pfister, Grant Billings, Keving Beckering, and Alex Lopez!

Congratulations to 4 of our members for climbing on top the podium at Granite Games. Connor Pfister, Grant Billings, Keving Beckering, and Alex Lopez!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Dot Drill

Quick Primal

Skill:

Hang Squat Clean

Bench Press

WOD:

Tabata Hang Squat Clean (95/65)

rest 3 min then,

Bench press 21-18-15-12-9-6-3 reps (155/105)

rest 60 seconds between sets.

Intermediate:

Tabata Hang Squat Clean (65/65)

rest 3 min then,

Bench press 21-18-15-12-9-6-3 reps (115/75)

rest 60 seconds between sets.

Fitter Faster:

Tabata Hang Squat Clean (50/35)

rest 3 min then,

Bench press 18-15-12-9-6-3 reps (95/45)

rest 60 seconds between sets.

WORKOUT OF THE DAY 1.17.19

Over time, the messages on diet and cancer have been ratcheted up until they are almost co-equal with the smoking messages. I think a lot of the public is completely unaware that the strength of the message is not matched by the strength of the evidence.
— DR. BARNETT KRAMER, National Institutes of Health
Skyline ladies took 1st and 3rd at Granite Games this past weekend!  Congratulations you all earned it!

Skyline ladies took 1st and 3rd at Granite Games this past weekend! Congratulations you all earned it!


SKYLINE COOKING CORNER / GRILLED STEAK TAGLIATA


WORKOUT OF THE DAY

Warmup:

Dot Drill

OH Squat Warmup

Skill:

OH Squat

Split Jerk

Hang Clean

L - Pullups (Supine)

Knees to Elbows

WOD:

Three rounds for time of:

15 Overhead squat (95/65)

15 L Pull-ups

15 Split-jerk (95/65)

15 Knees to elbows

15 Hang clean (95/65)

15 Back extensions (25/15)

Intermediate:

Three rounds for time of:

12 Overhead squat (75/55)

12 Supinated Pull-ups

12 Split-jerk (75/55)

12 Knees to elbows

12 Hang clean (75/55)

12 Back extensions

Fitter Faster:

Three rounds for time of:

10 Overhead squat or Front Squat (55/35)

10 Banded Pull Ups or Ring Rows

10 Split-jerk (55/35)

10 Knee raises

10 Hang clean (55/35)

10 Good Mornings w/ bar

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)