WORKOUT OF THE DAY

WORKOUT OF THE DAY

Friday 4.26.19


Accept responsibility for your life. Know that it is you who will get you where you want to do, no one else.
— Les Brown

Welcome Will Kim to Skyline he successfully graduated foundations. Will frequents the 4pm and 5pm classes. If you see him make you sure you make him feel welcome!

Welcome Will Kim to Skyline he successfully graduated foundations. Will frequents the 4pm and 5pm classes. If you see him make you sure you make him feel welcome!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tabata Calories on Echo bike

Powerlifting Warmup

Skill:

Sandbag to Shoulder

WOD:

30 rounds for time of:

10/8 Calorie on Echo Bike

1 Sandbag to shoulder @ BW

Intermediate:

30 rounds for time of:

9/7 Calorie on Echo Bike

1 Sandbag to shoulder @ 2/3 BW

Fitter Faster:

30 rounds for time of:

7/5 Calorie on Echo Bike

1 Sandbag to shoulder @ 1/3 BW

WORKOUT OF THE DAY

Thursday 4.25.19


All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.
— Calvin Coolidge

Welcome Colson Brian Smiley, 7lbs 8oz, 19 inches
Friday, 4/19/19 2:03am
Houston, TX

The newest addition to the CrossFit family!

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

4 min warm up switch ever 15 sec

Jumping Jacks

Air Squats

Mountain Climbers

Ninja Squats

Skill:

L-Sit

Front Scale

Back Scale

Back Squat

then,

10min to warm up to working set

WOD:

Every 4min complete:

Back squat 5-5-3-3-3-1-1-1 reps

Alternate with:

Accumulate 30 sec L-Sit

and

20 sec Left Front Scale

20 sec Left Back Scale

20 sec Right Front Scale

20 sec Right Back Scale

Intermediate:

Every 4min complete:

Back squat 5-5-3-3-3-1-1-1 reps

Alternate with:

Accumulate 30 sec L-Sit

and

20 sec Left Front Scale

20 sec Left Back Scale

20 sec Right Front Scale

20 sec Right Back Scale

Fitter Faster:

Every 4min complete:

Back squat 5-5-3-3-3-3-3-3 reps

Alternate with:

Accumulate 30 sec sitting leg raise

and

15 sec Left Front Scale

15 sec Left Back Scale

15 sec Right Front Scale

15 sec Right Back Scale

WORKOUT OF THE DAY

Wednesday 4.24.19


If a person can carry all his support within him then it matters little what the external environment comprises.
— John Leach

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

Skill:

Pushup

Deadlifts

then,

Every 1:30 for 5 rounds complete:

2 Deadlifts + 3 Bar Pushups

WOD:

Ten rounds for time of:

15 Deadlift (135/95)

15 push-ups

Intermediate:

Ten rounds for time of:

12 Deadlift (95/65)

12 push-ups

Fitter Faster:

Ten rounds for time of:

10 Deadlift (65/45)

10 elevated push-ups

Cool Down:

15 Good mornings with Band

WORKOUT OF THE DAY

Tuesday 4.23.19


Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. ‘Mechanics,’ then ‘Consistency,’ and then ‘Intensity’– this is the key to effective implementation of CrossFit programming.
— GREG GLASSMAN

We had two Skyline Weddings over the Easter holiday!

Congratulations to Ryan and Samantha Garihan and Ryan and Chelsea Bailey!

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Run 200m

Long Dynamic

Skill:

Rope Climb

Push Press 8min to work up to heavy push press

WOD:

Partner WOD

Three rounds for time of:

Run 800 meters together while one partner carries a dumbbell (50/35)

(Switch as needed)

6 Rope climb (15ft)

24 Push Press (135/95)

Intermediate:

Partner WOD

Three rounds for time of:

Run 800 meters together while one partner carries a dumbbell (35/20)

(Switch as needed)

6 Rope climb (12ft)

24 Push Press (95/65)

Fitter Faster:

Partner WOD

Three rounds for time of:

Run 400 meters together while one partner carries a dumbbell (25/15)

(Switch as needed)

6 Rope climb Rope Lowers and Raises

24 Push Press (50/35)

WORKOUT OF THE DAY

“I AM SKYLINE CROSSFIT”

Skyline CrossFit Athlete Highlight

Marc Carter

“I am Skyline CrossFit” athlete embodies our core values of being POSITIVE, being PATIENT, and staying HUMBLE.

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Tell us a little about yourself.

I'm 59 years old. I was an Army brat and lived all over the country.  I went to high school in El Paso and I have always consider El Paso my home town. I went to college at UT Austin and joined the Army.  I loved the Army but my wife Roswitha wasn't a big fan.  Turned out to be a good move for me.  I went to law school, raised a family and before I knew it I was a Houstonian with two tropical storms and three hurricanes under my belt (Rita, Ike, and Harvey). 


What’s something about you that others may not know about you? Any special talents, hobbies, or interests?

Most people don't know that I was actually born in Germany.  My wife and both my daughters were also born in Germany and we all speak German.

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When did you start CrossFit? Why did you decide to join CrossFit at that time? What do you remember most about when you first started?

I started Crossfit 5 years ago when I was 54 years old.  I had been going to the downtown YMCA since 1990 and just got bored and wasn't very motivated. When I was 53 I had major surgery to remove cancer from my body.  The surgery and recovery were brutal but I was determined to get my health back and get the most out of life. My wife talked me into trying Crossfit. When I started at Skyline I was introduced to Coach Francisco.  He said "Hey are you the dude that can already do muscle-ups?" My response was "what's a muscle-up? wrong dude bro!"  


What new belief, behaviors, or habits, adopted since you started CrossFit, have most positively impacted your life?

My weakness has always been diet (I'm eating ice cream while I write this)! So I started intermittent fasting at Skyline over a year ago.  It's the easiest diet ever, you just don't eat! and then you eat and then you don't!

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What has been your most memorable workout?

My most memorable workout is "The Twelve Days of Christmas" because we only do it once a year and I screw it up once a year! Next year I'm going to get it right. I know I'm not the only one to get confused on The 12 days of Christmas!!


Do you have a favorite quote or motto that you live by?

I've learned "acceptance." Acceptance puts you in a place to take action. You can live in one of two places, acceptance or denial.  So many people waste their lives in denial. You're not always going to get the job you want, win the race or whatever. Once you find acceptance you will be able to grow as a human being and move forward!

Have you had any setbacks since starting CrossFit, what have you done to overcome them?
I have never had a "setback" only growth spurts!

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What do you love most about Skyline CrossFit?
I love the supportive, non-judgmental, community that we have at Skyline. It's a great place for me to workout and just hang out! You will usually find me hanging out on "my bench" long after my workout pontificating on life with my buddy Rene.


WORKOUT OF THE DAY

Warmup:

Tia Warm Up

PVC then Barbell

Skill:

Overhead Squat

Strict Pullups

Strength:

Every 3:00 for 5 rounds complete:

3 Overhead Squat from rack

(Work to a 3 rep max for the day)

with remaining time in each round complete:

Accumulate 30 sec in Reverse Plank

WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute...

continuing as long as you are able.

RX: Strict Pullups

Int: Strict PullUps

FF: Banded Strict Pullups

WORKOUT OF THE DAY

Saturday 4.20.19


We will be closed tomorrow for Easter Sunday! Have a happy Easter everyone!

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Everything that slows us down and forces patience, everything that sets us back into the slow circles of nature, is a help.
— May Sarton

WORKOUT OF THE DAY

Warmup:

Coaches Choice

Skill:

Strict Pull Ups

Kettlebell Deadlift

Push Press

WOD:

Partner WOD

20 rounds for time:

10 Strict Pull-ups

10 Kettlebell Deadlift (70/53)(2 KBs)

10 Push-press (135/95)

Intermediate:

Partner WOD

20 rounds for time:

8 Strict Pull-ups

10 Kettlebell Deadlift (53/35)

(2 KBs)10 Push-press (95/65)

Fitter Faster:

Partner WOD

20 rounds for time:

8 Ring Rows

8 Kettlebell Deadlift (35/26)(2 KBs)

8 Push-press (65/45)

WORKOUT OF THE DAY

Friday 4.19.19


You have to remember something: Everyone pities the weak. Jealousy you have to earn.
— Arnold Schwarzenegger

Zach and Isabel Ross had the privelage of attending Faith RX started by the late Becky Conzulman.  With all the sadness with the passing of Becky this group of people came together and finished in the honor of what Becky would have wanted.    Zach Ross Instagram post:  “Amazing weekend with  @faithrxd   #isi15  in Tennessee! Met some wonderful people and grew closer with my walk with Jesus. This is the  #texas  Crew.”

Zach and Isabel Ross had the privelage of attending Faith RX started by the late Becky Conzulman. With all the sadness with the passing of Becky this group of people came together and finished in the honor of what Becky would have wanted.

Zach Ross Instagram post:

“Amazing weekend with @faithrxd #isi15 in Tennessee! Met some wonderful people and grew closer with my walk with Jesus. This is the #texas Crew.”


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tia Warmup

PVC then Barbell

Skill:

Deadlift

Hang Power Snatch

Overhead Squat

Strength:

Using 2 barbells

Every 1:30 for 10 rounds alternate between

Hang Power Snatch

3-2-2-1-1

and

Overhead Squat from rack

3-2-2-1-1

WOD:

Five rounds for time of:

9 Deadlift (135/95)

6 Hang power snatch (135/95)

3 Overhead squat (135/95)

Stimulus: Sub 5min

Intermediate:

Five rounds for time of:

9 Deadlift (95/65)

6 Hang power snatch (95/65)

3 Overhead squat (95/65)

Fitter Faster:

Five rounds for time of:

7 Deadlift (65/45)

5 Hang power snatch (65/45)

3 Overhead squat (65/45)

WORKOUT OF THE DAY

Thursday 4.18.19


Ask, ‘Why is this so unbearable? Why can’t I endure it?’ You’ll be embarrassed to answer.
— Marcus Aurelius

Hailey just joined the 100th class club! Congratulations Hailey!

Hailey just joined the 100th class club! Congratulations Hailey!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Run 400m

Plyometric Warm up

27 Squat Warm Up

Skill:

Wallballs

WOD:

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump (24/20)

30 Wall ball shots (20/14)

Intermediate:

Five rounds for time of:

Run 400 meters

20 Box jump (24/20)

20 Wall ball shots (14/10)

Fitter Faster:

Five rounds for time of:

Run 200 meters

15 Box jump (20/12)

15 Wall ball shots (10/6)

WORKOUT OF THE DAY

Wednesday 4.17.19


To give anything less than your best is to sacrifice the gift.
— Steve Prefontaine

Congratulations to all the Skyline Raiders who competed in Katy this weekend!

Congratulations to all the Skyline Raiders who competed in Katy this weekend!


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Walking Lunges

Toes to Bar

Ring Dips

Touch and Go Rope Climbs

WOD:

Seven rounds for time of:

2 Touch & Go Rope climb (Only one foot touches ground between rope climbs)

15 Ring dips

15 Toes to bar

10 Walking lunge steps

Intermediate:

Seven rounds for time of:

2 Rope climbs

10 Ring dips

10 Toes to bar

10 Walking lunge steps

Fitter Faster:

Seven rounds for time of:

2 Rope lowers and raise

8 Push Ups

8 Hanging Knee Raises

8 Walking lunge steps

WORKOUT OF THE DAY

Tuesday 4.16.19


You can always become better.
— Tiger Woods

Hey y’all! Hit a milestone today and wanted to share it with my skyline fam! When I started the nutrition challenge I had a goal to get from around 250lb to 220lb. Then I had a stretch goal to hit 210 after the challenge ended since that’s the lowest weight I can remember being since college. Well today I weighed in at 207lb and could hardly believe the scale! Thank you to everyone for the encouraging words as I make these positive changes and to the Skyline team for giving me the tools to crush my goals and create new ones! - Ethan Cook

Hey y’all! Hit a milestone today and wanted to share it with my skyline fam! When I started the nutrition challenge I had a goal to get from around 250lb to 220lb. Then I had a stretch goal to hit 210 after the challenge ended since that’s the lowest weight I can remember being since college. Well today I weighed in at 207lb and could hardly believe the scale! Thank you to everyone for the encouraging words as I make these positive changes and to the Skyline team for giving me the tools to crush my goals and create new ones! - Ethan Cook


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Pacer Warmup w/5-10-5 Sprint

Skill:

Back squat

Press

Deadlift

Score is total of all 3 lifts combined.

WOD:

CrossFit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Intermediate:

CrossFit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Fitter Faster:

Back squat 5-5-5-5-5

Shoulder Press 5-5-5-5-5

Deadlift 5-5-5-5-5

WORKOUT OF THE DAY

Monday 4.15.19


You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on them. You don’t let it have any of your energy, or any of your time, or any of your space.
— Johnny Cash

Coach Nienke will be furthering her education next month by attending CrossFit Level 2 Trainer seminar!

Coach Nienke will be furthering her education next month by attending CrossFit Level 2 Trainer seminar!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting WarmUp

Skill:

Box Jump Progression

Squat Cleans

WOD:

For time:

Run 1 mile

Rest 2 minutes

15 Squat clean (135/95)

15 Box jump (24/20)

30 Walking lunge steps with plate held overhead (45/25)

15 Box jump (24/20)

15 Squat clean (135/95)

Rest 2 minutes

Run 1 mile

Intermediate:

For time:

Run 1 mile

Rest 2 minutes

12 Squat clean (95/65)

12 Box jump (24/20)

24 Walking lunge steps with plate held overhead (35/25)

12 Box jump (24/20)

12 Squat clean (95/65)

Rest 2 minutes

Run 1 mile

Fitter Faster:

For time:

Run 800m

Rest 2 minutes

10 Squat clean (65/45)

10 Box jump (20/12)

20 Walking lunge steps

10 Box jump (20/12)

10 Squat clean (65/45)

Rest 2 minutes

Run 400m

WORKOUT OF THE DAY

Sunday 4.14.19


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

Lindsey doing Dumbbell weighted step ups.

Lindsey doing Dumbbell weighted step ups.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warmup

Skill:

GHD Situp

Squat Clean

then,

work up to heavy working set on clean

WOD:

21-15-9 reps for time of:

Squat Clean (135/95)

GHD sit-up

Intermediate:

21-15-9 reps for time of:

Squat Clean (95/65)

GHD sit-up

Fitter Faster:

15-12-9 reps for time of:

Squat Clean (65/45)

Abmat sit-up

WORKOUT OF THE DAY

Saturday 4.13.19


Practice making yourself promises, and practice keeping them.
— Ben Bergeron

Ryan and Dave post 19.3.

Ryan and Dave post 19.3.


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Gymnastic Gold Warmup

Skill:

Squat

Situp

Pushup

Strict Pullup

WOD:

Without rest between exercises:

Tabata Squat

Tabata Sit-up

Tabata Push-up

Tabata Strict Pull-up

Intermediate:

Can be completed as RX

Fitter Faster:

Without rest between exercises:

Tabata Squat

Tabata Sit-up

Tabata Bar Push-up

Tabata Ring Row

Cool Down:

Couch Stretch 2 min each side and Saddle Archer 2 min each side

WORKOUT OF THE DAY

Friday 4.12.19


People will love you. People will hate you. And none of it will have anything to do with you.
— Abraham Hicks

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

Skill:

Handstand Pushups

Deadlifts

WOD:

Complete as many rounds as possible in 20 minutes of:

10 Deadlifts (155/105)

10 Strict Handstand Pushups

Intermediate:

Complete as many rounds as possible in 20 minutes of:

8 Deadlifts (115/75)

6 Strict Handstand Pushups

Fitter Faster:

Complete as many rounds as possible in 20 minutes of:

6 Deadlifts (75/50)

6 Pushups or Box HSPU

Alternate every round with:

6 Seated DB Press

WORKOUT OF THE DAY

Thursday 4.11.19


Passion first and everything will fall into place.
— Holly Holm

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Matt Chan Warmup

Skill:

Ring Dips

Sumo Deadlift High Pull

WOD:

7 rounds for time of:

12 Sumo deadlift high-pull (95/65)

12 Ring dips

Intermediate:

7 rounds for time of:

10 Sumo deadlift high-pull (75/50)

10 Ring dips

Fitter Faster:

7 rounds for time of:

8 Sumo deadlift high-pull (55/35)

8 Full Range of motion Pushup

WORKOUT OF THE DAY

Wednesday 4.10.19


If you’re going to quit anything, quit being lazy, quit making excuses and quit waiting for the right time.
— Joe Duncan

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic Warmup

Skill:

DB Thruster

Strict Pull-ups

WOD:

Complete as many rounds as possible in 20 minutes of:

10 Dumbbell Thrusters (50/35)

10 Strict Pull-ups

Intermediate:

Complete as many rounds as possible in 20 minutes of:

8 Dumbbell Thrusters (35/25)

8 Strict Pull-ups

Fitter Faster:

Complete as many rounds as possible in 20 minutes of:

6 Dumbbell Thrusters (25/15)

6 Ring Rows

Alternate every round with:

6 Banded Strict Pull Ups

WORKOUT OF THE DAY

Tuesday 4.9.19


There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.
— Denis Waitley

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Skyline CrossFit Cooking Corner


WORKOUT OF THE DAY

Warmup:

Tia Warm Up

Skill:

Squat Snatch

Push Ups

then,

5 rounds every 1:30 complete:

2 Squat Snatch

WOD:

For time:

Run 1000 meters

100 Push-ups

10 Squat Snatch (135/95)

Intermediate:

For time:

Run 1000 meters

75 Push-ups

10 Squat Snatch (95/65)

Fitter Faster:

For time:

Run 1000 meters

50 Push-ups

10 Squat Snatch (65/45)

WORKOUT OF THE DAY

Monday 4.8.19


We all want to be bad-asses in every aspect of our lives, but it’s never going to happen if we’re always on autopilot.
— Adriene Mishler

William Burkenstock taking a short nap during the festivities at the Crawfish Boil.

William Burkenstock taking a short nap during the festivities at the Crawfish Boil.


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Everett Warmup

Skill:

Front and Back Scale

Front Squat

then,

10 min to work up to heavy working set

WOD:

Every 4 minutes complete:

Front squat 2-2-2-2-2-2 reps*

*After every round hold 15 sec in front scale

and 15 sec in back scale.

WORKOUT OF THE DAY

Sunday 4.7.19


The habit of persistence is the habit of victory.
— Herbert Kaufman

3rd Annual Crawfish Boil was a success. Thanks everyone for showing up!

3rd Annual Crawfish Boil was a success. Thanks everyone for showing up!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Agility Ladder

PVC Complex Warmup

Skill:

Plyometric Complex

Pullups

Ring Toes to bar

WOD:

Complete as many rounds as possible in 20 minutes of:

18 Box jumps (24/20)

15 Toes to bar

12 Pull-ups

Intermediate:

Complete as many rounds as possible in 20 minutes of:

15 Box jumps (24/20)

12 Toes to bar

9 Pull-ups

Fitter Faster:

Complete as many rounds as possible in 20 minutes of:

12 Box jumps (20/12)

9 Knees to Chest

6 Banded Strict Pullups