WORKOUT OF THE DAY

WORKOUT OF THE DAY

Friday 9.20.19


If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.
— Jim Rohn

Welcome Janet to Skyline CrossFit! She successfully completed her foundations course! She was the Team Captain of her volleyball team at Stephen F. Austin State University and recently got her certification to instruct yoga classes.

20190916_174333.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

3 Rounds

Row 10/7 Calories

10 Wallballs

5 Get Ups

Skill:

Front Squat

then,

10 min to warm up to first set

of front squat

WOD:

Every 3:30 complete

Front Squat 3-2-2-2-1-1-1-1-1 reps

after every set of front squat complete:

30 sec forward plank on elbows

30 sec backward plank

then, no rest

Tabata Row for Calories

Score is lowest round of calories and total weight of each set combined

Intermediate:

Can be completed as RX

Fitter Faster:

Every 3:30 complete

Front Squat 3-3-3-3-3-3-3-3-3 reps

after every set of front squat complete:

30 sec forward plank on elbows

30 sec backward plank

then, no rest

Tabata Row for Calories

Score is lowest round of calories and total weight of each set combined

WORKOUT OF THE DAY

Thursday 9.18.19


Someday is not a day of the week.
— Denise Brennan-Nelson

Congratulations to Connor and Liz Pfister on their marriage this weekend!

Congratulations to Connor and Liz Pfister on their marriage this weekend!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Run 400m

Powerlifting Warm Up

Skill:

Strict Ring Dip

Deadlifts

then, 10 min to work up to heavy deadlift

WOD:

21-15- and 9 reps for time of:

Deadlift 1.5 x bodyweight

Strict Ring dips

Intermediate:

18-12- and 6 reps for time of:

Deadlift bodyweight

Strict Ring dips

Fitter Faster:

15-12- and 9 reps for time of:

Deadlift .75 bodyweight

Ring Push Ups

WORKOUT OF THE DAY

Wednesday 9.16.19


People often say that motivation doesn’t last. Well, neither does bathing — that’s why we recommend it daily.
— Zig Ziglar

Congratulations to Brian McIntyre on graduating from Skyline Foundations!

Welcome to the family!

IMG_7056.jpg

SKYLINE CROSSFIT NEWS


“Inverted Burpee”

WORKOUT OF THE DAY

Warmup:

Bike 10/6 Calorie

Quick Primal


Skill:

Inverted Burpees

Thruster

8 min to work up to heavy Thruster


WOD:

3 rounds for time of:

35/25 Calories on Bike

15 thrusters (135/95)

21 inverted burpees


Intermediate:

3 rounds for time of:

25/17 Calories on Bike

12 thrusters (95/65)

15 inverted burpees


Fitter Faster:

3 rounds for time of:

18/12 Calories on Bike

9 thrusters (65/35)

6 Supine Rolls

3 Wall Walks

WORKOUT OF THE DAY

Tuesday 9.17.19


Congratulations to Halvi Mefford on attending over 250 classes!

4hAiehsw.jpeg

SKYLINE CROSSFIT NEWS


Hip Extension w/ Coach Dylan and Coach Nienke

WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Hip Extensions

Toes to Bar

L- Sit

Good Mornings

Strength:

Three rounds for form:

21 Good Mornings (65/45)

L-Sit 60 seconds

WOD:

Three rounds for time:

Run 400 meters

30 Toes to Bar

30 hip extensions

Intermediate:

Three rounds for time:

Run 400 meters

21 Toes to Bar

21 hip extensions

Fitter Faster:

Three rounds for time:

Run or Power walk 200 meters

15 Knee Raises

15 Good Mornings 15lbs

WORKOUT OF THE DAY

Monday 9.16.19


Believe you can and you’re halfway there.
— Theodore Roosevelt

The Ten General Physical Skills

tenskills.jpg

“Capability at random physical tasks: The hopper. Put every conceivable workout (not just CrossFit WODs–every conceivable workout) into a hopper. Spin the hopper and then pull out a workout at random. He/she who is fittest will perform the best over a large number of these random tasks. What’s the task you dread coming out of the hopper more than anything? A long run? Pullups? Single rep strength? Could anything reasonably come out of the hopper that’s completely a non-starter for you? Fixing that weakness is the single best thing you can do for your overall fitness. CrossFit has found that you can make more progress by devoting yourself to improving your deficiencies rather than continuing to improve your strengths. Furthermore, improving your deficiencies seems to have an amplifying effect on all of your non-deficient skills. This is both unexpected and very cool. We don’t understand it, but we know it happens.”


WORKOUT OF THE DAY

Warmup:

Row 500m

then,

Matt Chan Warm Up

Skill:

Push Ups

Power Cleans

WOD:

3 rounds for time of:

15 power cleans (155/105)

30 Calorie Row

40 push-ups

Intermediate:

3 rounds for time of:

12 power cleans (115/75)

24 Calorie Row

30 push-ups

Fitter Faster:

3 rounds for time of:

9 power cleans (75/50)

18 Calorie Row

20 Elevated push-ups

WORKOUT OF THE DAY

Sunday 9.15.19


No work is insignificant. All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excllence.
— Martin Luther King, Jr.

Simone Biles - “Incredible Floor Exercise”

2019 U.S. Gymnastics Championships 


WORKOUT OF THE DAY

Warmup:

Row 500m

Skill:

Thruster

Warm up to heavy Thruster

Strength:

5 Rounds

Every 1:30 complete

2 Thrusters

WOD:

For time:

Row 2,000m

50 Wall-ball shots (20/14)

Row 1,000m

35 Wall-ball shots (20/14)

Row 500 meters

20 Wall-ball shots (20/14)

Intermediate:

For time:

Row 2,000m

40 Wall-ball shots (14/10)

Row 1,000m

30 Wall-ball shots (14/10)

Row 500 meters

20 Wall-ball shots (20/14)

Fitter Faster:

For time:

Row 1,500m

35 Wall-ball shots (10/6)

Row 1,000m

25 Wall-ball shots (10/6)

Row 500 meters

20 Wall-ball shots (20/14)

WORKOUT OF THE DAY

Friday 9.13.19


Too low they build, who build beneath the stars.
— Edward Young

Maggie enjoying herself in Denver, Colorado.

Maggie enjoying herself in Denver, Colorado.


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

30 Hard Pulls on Rower

Powerlifting Warm Up

Skill:

Rope Climb

DB Snatch

WOD:

For time:

Dumbbell snatch 30 left, 30 right (35/25)

5 Rope-climb (15ft)

Dumbbell snatch 20 left, 20 right (35/25)

5 Rope-climb (15ft)

Dumbbell snatch 10 left, 10 right (35/25)

5 Rope-climb (15ft)

Intermediate:

For time:

Dumbbell snatch 30 left, 30 right (25/15)

3 Rope-climb (15ft)

Dumbbell snatch 20 left, 20 right (25/15)

3 Rope-climb (15ft)

Dumbbell snatch 10 left, 10 right (25/15)

3 Rope-climb (15ft)

Fitter Faster:

For time:

Dumbbell snatch 25 left, 25 right (20/10)

3 Rope lowers and raises

Dumbbell snatch 15 left, 15 right (20/10)

3 Rope lowers and raises

Dumbbell snatch 5 left, 5 right (20/10)

3 Rope lowers and raises

WORKOUT OF THE DAY

THURSDAY 9.12.19


Obstacles are things a person sees when he takes his eyes off his goal.
— E. Joseph Cossman

Congratulations to Celina on attending her 100th class!

58384553_10105017542701093_332764913518772224_o.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

3 Wall Walks

10 Squats Feet Flat

10 Squats heels on plate

10 squats balls of feet on plate

10 Squats Feet Flat

Skill:

10 Min to warmup Back Squat

WOD:

Every 4min complete:

Back Squat

5-5-3-3-3-2-2-2-2-1

After every set of Backsquat complete:

30ft Handstand Walk

Score total pounds of all 10 sets

Intermediate:

Every 4min complete:

Back Squat

5-5-3-3-3-2-2-2-2-1

After every set of Backsquat complete:

15ft Handstand Walk

Fitter Faster:

Every 4min complete:

Back Squat

5-5-3-3-3-3-3-3-3-3

After every set of Backsquat complete:

2 Wall Walks

WORKOUT OF THE DAY

Wednesday 9.11.19


I had to make you uncomfortable, otherwise, you never would have moved.
— Universe

Congratulations to Moin Yazdani on 100 classes attended!

Screen Shot 2019-09-09 at 4.48.04 PM.png

SKYLINE CROSSFIT NEWS


Screen Shot 2019-09-09 at 4.59.37 PM.png

WORKOUT OF THE DAY

Warmup:

Gymnastic Gold

Skill:

Bench Press

Pull-ups

WOD:

"9.11"

9 rounds for time of:

11 DB Bench Press (50/35)

11 Strict Pull-ups

then,

2001m Row

Intermediate:

9 rounds for time of:

11 DB Bench Press (35/25)

11 "Pulls" (5 Strict Pull Up/ 6 Jumping Pull-up)

then,

2001m Row

Fitter Faster:

9 rounds for time of:

11 DB Bench Press (25/15)

11 "Pulls" (4 Banded Pull Up/ 7 Ring Row)

then,2001m Row

WORKOUT OF THE DAY

Tuesday 9.10.19


Being wrong isn’t a comment on your competence, it’s just information.
— Jacob Tyspkin

Congratulations on Luke Moffetts 100th class attended at Skyline CrossFit!

217171_original.jpg

SKYLINE CROSSFIT NEWS


“GHD Sit-up with Coach Dylan and Coach Nienke”

WORKOUT OF THE DAY

Warmup:

400m run

15 Banded Good Mornings

15 Long Lunges

Skill:

GHD Situps

Deadlifts

then,

10 min to work up to a heavy deadlift for the day

WOD:

"Mr. Joshua"

5 rounds for time of:

Run 400 meters

30 GHD sit-ups

15 deadlifts (250/165)

Intermediate:

5 rounds for time of:

Run 400 meters

20 GHD sit-ups

12 deadlifts (165/110)

Fitter Faster:

5 rounds for time of:

Run or Power Walk 200 meters

15 Abmat sit-ups

10 deadlifts (110/75)

WORKOUT OF THE DAY

Monday 9.9.19


Either you run the day or the day runs you.
— Jim Rohn

Congratulations to our newest Level 2 CrossFit Trainer! Terri Gonzalez successfully passed her test for the Level 2 course. Great job Terri!

Screen+Shot+2019-09-05+at+8.56.54+AM.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warmup

Skill:

Legless Rope climb

10 min EMOM complete:

1 Back Squat (add weight every min)

WOD:

5 rounds for time of:

21 back squats (135/95)

1 legless rope climb Accent and Decent, 15 ft.

Intermediate:

5 rounds for time of:

18 back squats (95/65)

1 legless rope climb Accent and Decent, 12 ft.

Fitter Faster:

5 rounds for time of:

15 back squats (65/45)

2 Rope lower and raise

WORKOUT OF THE DAY

Sunday 9.8.19


A champion is defined not by their wins but by how they can recover when they fall.
— Serena Williams

Donnell Whittenburg’s insane strength on ring routine at Nationals


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic Warmup

Skill:

Hip Extensions

WOD:

20 seconds of work followed by a

10 second transition to the next

exercise for 10 rounds or 30 intervals of:

Air Squats

Abmat Sit-ups

Hip Extension

Intermediate:

Can be completed as RX

Fitter Faster:

20 seconds of work followed by a

10 second transition to the next

exercise for 10 rounds or 30 intervals of:

Air Squats

Abmat Sit-ups

Banded Good Mornings

WORKOUT OF THE DAY

Saturday 9.7.19


When you are not practicing, remember somewhere someone is practicing. And when you meet him, he will win.
— Ed Macauley

Matt Flannigan atop Mt. Elbert.

Matt Flannigan atop Mt. Elbert.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Power Monkey Warmup

DB Clean Progression

Strength:

Every 3min for 5 rounds complete:

5 Bench Press

Go for max of the day

WOD:

21-15-9 reps of:

DB Hang Squat Clean (35/20)

Bench press (135/95)

Intermediate:

18-12-6 reps of:

DB Hang Squat Clean (25/15)

Bench press (95/65)

Fitter Faster:

12-9-6 reps of:

DB Hang Squat Clean (20/10)

Bench press (75/50)

WORKOUT OF THE DAY

Friday 9.6.19

FREE FRIDAY! Everyone is free today. No experience needed and all members don’t check in!


Freestanding Handstand progressions with Coach Amisha.

Freestanding Handstand progressions with Coach Amisha.


SKYLINE COOKING CORNER


WORKOUT OF THE DAY

Warmup:

Flight Simulator

Quick Shoulder Warmup

Skill:

Knees to elbows

KB Swings

WOD:

5 rounds for time of:

21 Kettlebell Swings (53/35)

21 Knees to elbows

42 Double unders

Intermediate:

5 rounds for time of:

15 Kettlebell Swings (44/26)

15 Knees to elbows

30 Double unders

Fitter Faster:

5 rounds for time of:

12 Kettlebell Swings (35/17)

12 Hanging knee raises

24 Single-unders or 12 Double Unders

WORKOUT OF THE DAY

Thursday 9.5.19


People with good intentions make promises, but people with good character keep them.
— Unknown

Congratulations to Marc and Roswitha Carter on their first grandchild!
Meet Penelope Isla Pierce, my first grand baby. I’m going to call her “Poppy” for short! She is 6 pounds and 8 ounces of pure love, born August 24th 2019.

Screen Shot 2019-09-04 at 4.41.17 PM.png
Screen Shot 2019-09-04 at 4.41.29 PM.png

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

3 Rounds 20 sec on/10 sec off

Hang on Bar

Push Up

Sit Up

Squat

WOD:

"Barbara"

Five rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Intermediate:

Five rounds for time:

15 Pull-ups

25 Push-ups

35 Sit-ups

45 Squats

Fitter Faster:

Five rounds for time:

10 Jumping Pull-ups

20 Elevated Push-ups

30 Sit-ups

40 Squats

WORKOUT OF THE DAY

Wednesday 9.4.19


The elevator to success is out of order. You’ll have to use the stairs...one step at a time.
— The Gymnastic Course

Congratulations to Zach on completing foundations and becoming a new member at Skyline CrossFit.

Congratulations to Zach on completing foundations and becoming a new member at Skyline CrossFit.


SKYLINE CROSSFIT NEWS


“Bar Muscle-up with Coach Dylan and Bethany”

WORKOUT OF THE DAY

Warmup:

Quick Primal

Skill:

Bar Muscle Up

Thruster

Strength:

Every 2:30 for 7 rounds complete:

3 Thrusters

WOD:

9-6-3 reps for time of:

Thruster (165/110)

Bar Muscle-up

Intermediate:

9-6-3 reps for time of:

Thruster (115/75)

Chest to bar pull-up

Bar Dips

Fitter Faster:

9-6-3 reps for time of:

Thruster (75/50)

Jumping Chest to bar pull-up

Push Ups

WORKOUT OF THE DAY

Tuesday 9.3.19


Time heals what reason cannot.
— Seneca

September is for Bridges!

We will be doing a bridge progression every day for the month of September. Bridges are one of the most important fundamentals to gymnastics. U.S. Gymnastic Coach Chris Sommers says bridges are the MOST important for athletes health and longevity in the shoulders. This video is the progression we will be following so everyone can take steps to get closer to doing a bridge.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Gold Warmup

Skill:

OH walking Lunge

WOD:

Five rounds for time of:

50 ft Overhead walking lunges (105/65) Axle Bars

21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Intermediate:

Five rounds for time of:

50 ft Overhead walking lunges (65/35) Axle Bars

15 Burpees

Fitter Faster

Five rounds for time of:

30 ft Overhead walking lunges (35/15) Axle Bars

12 Burpees

Cool Down:

50 Short Hip Extensions

WORKOUT OF THE DAY

Monday 9.2.19.

Labor Day

9am class only!


SKYLINE CROSSFIT HERO: “PHEEZY”

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

WORKOUT OF THE DAY

Warmup:

3 Rounds 20 sec on/10 sec off

PVC Front Squats

Banded Good mornings

Hanging knees to chest

Hand Release Pushup

WOD:

"Pheezy"

Three rounds for time of:

5 Front squat (165/110)

18 Pull-ups

5 Deadlift (225/155)

18 Toes-to-bar

5 Push jerk (165/110)

18 Hand-release push-ups

Intermediate:

Three rounds for time of:

5 Front squat (115/75)

12 Pull-ups

5 Deadlift (155/105)

12 Toes-to-bar

5 Push jerk (115/75)

12 Hand-release push-ups

Fitter Faster:

Three rounds for time of:

5 Front squat (75/50)

9 Jumping Pull-ups

5 Deadlift (95/65)

9 Hanging Knee to chest

5 Push jerk (75/50)

9 Elevated push-ups

WORKOUT OF THE DAY

SUNDAY 9.1.19


It is the power of the mind to be unconquerable.
— Seneca

Liz Collins with a great view of Rocky Mountain National Park.

Liz Collins with a great view of Rocky Mountain National Park.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warmup

Skill:

HSPU Progression

10 min to warmup to heavy Deadlift

WOD:

21-15-9 reps of:

Handstand push-ups

Deadlift (185/125)

GHD Sit Up

Hip Extension

Intermediate:

18-12-6 reps of:

Handstand push-ups

Deadlift (135/95)

GHD Sit Up

Hip Extension

Fitter Faster:

12-9-6 reps of:

Elevated push-ups

Seated DB Press (Medium to Heavy)

Deadlift (95/65)

Abmat Sit Up

Banded Good Morning