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1/23/19

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Becoming a Supple Leopard By Kelly Starett

The Go to book for body maintenance and mobility exercises.

How to use the book when you need to work out those sore legs or tight backs. Turn to page 230 to look at the overview of each body section on the book.

BUY IT!!! Save money from trips to the PT office.

Warm-up

Warm-up (No Measure)

General Warm-up

Metcon

Metcon (6 Rounds for reps)

-Testing day-

Max Push-ups in 2 min.

Rest 3 min

Max butterfly sit-ups in 2 min.

Rest 3 min

Max Pull-ups in 2 min*

Rest 3 min

Max Air Squats in 2 min

Rest 3 min.

Get to your 1 rep max TGU in 2 min

Rest 3 min.

Max 40ft. line touch sprints in 2 min

Roll out and stretch!
*if you can’t do pull-ups use the cable pull down with 50% of BW. Cable plates are 20 lbs each.

1.23.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 5 push ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups per leg, 1 crab bridge for 10s. Then 3 sets of 5 with an empty bar: hang muscle clean, hang squat clean, push jerk, bent over row

Mobility/Activation/Prehab: Shoulder.

Skills & Drills

Pause Squat Clean

Spend 10 minutes working up to a challenging pause squat clean plus squat clean.

Metcon

“Triad-Athelon” (Time)

3 rounds for time of:

Row, 500 m

21 Burpees

Run, 400 m or 3/4 mile airdyne/assault bike

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 16 – 22 min, about 6 minutes per round.

Coaching Tips: People can start on Burpees or Running if they want (if there isn’t enough rowers). Pace the first round so that you know you can go faster on rounds 2 and 3. Keep your form tight on the rowing to save yourself for later rounds. Avoid blowing up on the burpees by watching the clock and pacing yourself for the first round or two. Make sure you run hard on the last round!

CASH OUT

Metcon (No Measure)

3 sets of 15-20 banded face pulls in a super set with 15 loaded glute bridges.

1.21.18

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Context: Mental Toughness – Keep pushing the pace even though you know that the next round is harder!

“Moscow” KB warm up –

2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob

Mobility/Activation/Prehab: Hip

Deadlift (6 sets of 3 reps)

A1.) Deadlift – 6 sets of 3 rep, same weight across, 65-75% of max) -touch and go, no deficit-

Strength:

Shoulder Press (6 sets of 5 reps)

A2.) Strict Shoulder Press or Strict Handstand Push Up for depth (or progression) – 6 sets of 5 reps, same challenge with all sets.

Metcon

Open 18.2 (Time)

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell Squat, (Health: 20lb/ Athletic*: 35lb/ Performance: 50lb)

Bar Facing Burpee – no step up

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 – 11 minutes, about 5 min to get through the 7s.

Scale Up: if you finish before 12 minutes, spend the rest of the time finding how much you can clean

Compare to: March 1, 2018

Coaching Tips: Move fast on the early rounds so you do not waste time on the transitions. Balance the dbs on the shoulders in a way that will allow you to use as little energy as possible. Usually having them more ‘back’ over the spine is best. Wearing oly shoes wouldn’t be a bad idea. The burpees must be a jump up (no stepping) for it to count as “Performance”. Stay low on the jump over the bar to use less energy and to go faster.

CASH OUT

Metcon (Time)

3 rounds for time: 15 toes to bar, 25 cal row.

OR

3 sets of 15 strict chin ups in a super set with 15 banded good mornings.

1/21/19

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

How does sleep affect your ability to lose weight?

Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (lepton). When you don’t get enough sleep, your level of ghrelin goes up and your level of lepton goes down. This makes you feel hungrier than when you’re well-rested.

Warm-up

Warm-up (No Measure)

General Warm up

Then…

2 Rounds

15 cal rower

8 cal AB

6 cal Ski Erg

Metcon

Metcon (Time)

5 rounds

3 reps High Box Jumps

5 reps swings

3 reps High Box Jumps

5 reps KB Double OHP

3 reps High Box Jumps

5 reps Hand to Hand KB swings

3 reps High Box Jumps

5 reps/Goblet squats

Rest 3-4 min

Then, 5 Rounds of…

1 reps High Box Jumps

3 reps swings

1 reps High Box Jumps

3 reps KB Double OHP

1 reps High Box Jumps

3 reps Hand to Hand KB swings

1 reps High Box Jumps

3 reps/Goblet squats

1/19/19

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Always Partner Up!

If your training session has a dedicated strength or skill portion – anything that is not a timed conditioning piece – and you are not the only person in the gym, you should have a training partner. Yes…every time! Even if you have a 10,000 square foot gym with 20 squat racks, and there are only two of you in the gym, don’t squat alone!

Warm-up

Warm-up (No Measure)

Bring Sally up

Dead Bugs
When sally says down left leg goes straight out and right leg comes in, etc.,

Keep you back flat with tight abs! Feet shouldn’t go more than 14 inch high, while the lower foot stays 4 inches off the ground!

Metcon

Metcon (Time)

Partners/For Time:

Run

80 Jumping jack

Run

70 mountain climbers

Run

60 KB swings

Run

50 Air squats

Run

40 Walking lunges

Run

30 Pulls on the rower

Run

20 Barbell OHP

Run

10 Pull-ups/Ring Rows
Time cap: 40minutes

REST as needed!

This is a long partner WOD! Cheer your team members on!!!!

Keep each other motivated!

Run/walk is done together. 300 ft. out and back

1.19.19

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ChalkBox Training – ChalkBox Group Class

“St Petersburg” Kb Warm Up Flow – (No Measure)

100′ suitcase carry each arm, 100′ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch.

Mobility/Activation/Prehab: Hip

A1.) Power Clean

6 sets of 3 reps, same weight across, 80-90% of max.

A2.) Half Kneeling Single Arm Dumbbell Press –

6 sets of 6 reps on each side, same challenge with all sets.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

1/18/19

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

7 Habits of Highly effective people

1. They take initiative (“Be Proactive”)

2. They focus on goals.(“Begin with the end goal in mind”)

3. They Set priorities.(“Put first things first”)

4. They only win others win.(“Think win/win”)

5. They Communicate.(“seek first to understand, Then to be understood”)

6. They Cooperate.(“synergize”)

7. They reflect on and repair their deficiencies.(“Sharpen the saw”)

8. They HAVE FUN IN LIFE.

WORKOUT

Metcon (AMRAP – Reps)

*LORIN’S MYSTERY WORKOUT*

Come join the fun!

STRENGTH CLASS

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

The 3-Step Process to Turn a Bad Habit Good

Step 1 – First identify the cue that is triggering the routine – this may be anything from a location, a time of day, an emotional state, the presence of certain other people, or an immediately preceding action. You might consider keeping a food journal to help you pinpoint this information.

Step 2 – Second, identify the reward that the routine (habit) is bringing you. This can be tricky, as the reward is sometimes masked among other things. For instance, a man might go to the cafeteria every day at 3pm and order a cookie. The assumption is that he does it for a burst of sugary goodness. However, that is not actually the case. As it turns out, the reward is really the companionship of the colleagues that he runs into when he goes to the cafeteria. Really think about what it is you’re getting out of your habit. Or to put it in other words, what are you looking for by completing your routine?

Step 3 – Once you have identified the cue that triggers your habit, and the reward that it brings, it is time to come up with a plan to replace your current habit with a new one. In the case above, the man found that the reward for going down to the cafeteria at 3:00 was social companionship, so he replaced the act of buying the cookie with simply searching out a friend in the office to chat with for a bit. The cue and reward stayed the same, but he changed his routine. Seems easy, right? Hopefully you nail it the first time but you might need to do some trial and error to figure out the new habit that is going to stick.

Strength:

A1: Wide Grip Bench press (10 reps for 4 sets)

Right into A2

A2: Med Ball Press (10 reps for 4 sets)

B1: Narrow Grip bench Press (10 reps for 4 sets)

Right into B2

B2: Push-up into step ups or box jumps (10 reps for 4 sets)

C1: Floor press wide grip (10 reps for 4 sets)

Right into C2

C2: Bar clap push ups (10 reps for 4 sets)

D1: Floor Press Narrow Grip (10 reps for 4 sets)

Right into D2

D2: Wall press (10 reps for 4 sets)

E1: Dumbbell tricep with leg extension in plank (5 reps per side for 3 sets)

Right into E2

E2: Diamond push ups (10 reps for 3 sets)

CASH OUT

1 minute per exercise

Plank hold

Burpees

sit ups

Rower

SWEAT CLASS

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ChalkBox Training – ChalkBox Group Class

Education Moment

Now what……

It’s a amazing when you put you mind to something you really want to accomplish. You think about what is you want to accomplish, you set out to do it and next thing you know BOOM! Your their. All your hard work payed off the end……

But the truth is most things in life just don’t work that easily. So what can you do when you fall short or you don’t quite see the results yet?

YOU KEEP GOING .

And when you have the support to keep pushing towards that weight loss, or job promotion or new house your saving up. Makes it worth those LONG DAYS

So stay on the path your on, surround yourself with the support you need and pat yourself on the back long the way.

Warm-up

Metcon

Metcon (No Measure)

1:00 per station

Wall Squats weighted steering wheel hold

10x banded shoulder press/ 10x dumbbell shoulder raises

10x kettelbell hip thrusters/ 10x overhead flutter kicks

row raises

dumbbell boxing punhces 3lbs/5lbs