Blog Search

12/14/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

That’s Right, We’re Talking S*%t

Interpreting the Bristol Scale

Type 1 – Rabbit turds are for rabbits. If you’re pooping pebbles, it could be that you’re dehydrated, or that your gut flora or bacteria may be out of balance.

Type 2 – Like a condensed type 1, meaning that it’s probably sitting in your colon for a longer period of time . . . not good. Poop shouldn’t hang out in the body for more than 72 hours. Build-up like this can start pushing up against other things and cause discomfort and impede other body functions. The diameter of the poop also won’t feel good coming out.

Type 3 – OH BOY! This is constipation to the max – not healthy. Aside from a desperate need for fiber, you’re also looking at chronic dehydration and severe gut-imbalance issues.

Type 4 – Good poops for the once-a-day type person.

Type 5 – Good poops for a two or three times-a-day type of person, likely after meals.

Type 6 – Borderline not-so-good. This is like a rushed Type 5 . . . should be a Type 5 but it was rushed. It may have been rushed because of a food sensitivity (caffeine?), or stress.

Type 7 – Something is definitely wrong. This is how the body reacts when it’s trying to rid itself of toxic substances.

Warm-up

Warm-up (No Measure)

KB Complex

30 seconds of each movement

Single KB Dead-lift

Goblet twist

Satellite 1 for 1 R/L

Squat catch

Squat catch halo

KB swing

Windmill left

Windmill right

Single step-out swing

Hand to hand step-out swing
Light KB.

https://www.youtube.com/watch?v=DtsjanBl7e4

Weightlifting

Spend 15 min.

A1: Cable wide grip lat pulldown (12 reps X 4 sets)

A2: Push-ups (10 reps X 4 sets)


Rest while waiting your turn for Pulldowns

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 min work to 1 min of rest

KB Snatch

Plank

Air squat

rest
Moderate to light KB

12/12/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Foam rollers let you to do your own deep-tissue massage, also known as “self-administered myofascial release” (SMR). The process lets you use your own body weight, precisely controlled, to help stimulate and relax your muscles.

If you’ve already tried using a foam roller, you may have a love/hate relationship with it. The process of using the roller can be uncomfortable, but massaging knots (also called trigger points or myofascial adhesions) may help free your muscles of their grip. Some athletes report increased range of motion, improved blood flow and decreased recovery time after foam rolling.

Warm-up

Warm-up (No Measure)

Bring Sally up

Kettlebell Overhead Press double KB
When Sally says down, bring the one KB straight down and the other one goes up.

Metcon

Metcon (Time)

4 rounds for time

30 Ring Rows or 15 Strict Pull-ups

40 Single KB Heavy Dead-lift

https://www.youtube.com/watch?v=jjD9iJtKVts

50 Abmat sit-ups

60 KB Swings

200 meter run.
Coach will set a max time limit depending on time!

(Allow 40:00 for all 4 rounds)

A weighted vest is recommended!

12/11/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

3 Levels of Self Awarness

LEVEL 2 – WHAT THE HELL ARE YOU FEELING?

Have you ever been raging pissed and when somebody asks you why you’re mad, you’re like, “I’M NOT MAD! I’M PERFECTLY FINE! I MEANT TO SMASH MY KEYBOARD THROUGH MY MONITOR! I’M NOT MAD! WHY ARE YOU MAD?!”

What people often find is that the more they remove themselves from distraction, the more they are forced to actually deal with a lot of the emotions that they’ve been avoiding for a long time. This is why meditating for a long time freaks a lot of people out; meditation is basically the practice of training your mind to become less distracted and more focused on your immediate experience. The result is that some people become overwhelmed by all of the feelings they’ve been bottling up forever.

This second level of self-awareness is where you really start finding out “who you are.” I hate using that phrase because it doesn’t really mean anything, but this is the level that people talk about when they say they are “finding themselves” — they are discovering how they actually feel about the shit going on in their life, and often they have been hiding these feelings from themselves for years

Level 2 is an uncomfortable place to go. People often spend years in therapy navigating Level 2. It takes time to become comfortable with all of your emotions. Going back through those emotions and allowing them to take place is something that requires a lot of focus and a lot of effort.

Warm-up

Warm-up (No Measure)

Light KB complex

Single KB

5-4-3-2-1

Overhead press L/R

Goblet squat

Good mornings

KB row

Shoulder Adduction

Metcon

Metcon (8 Rounds for reps)

25 min EMOM w/rest period

30 ft. bear crawl while pushing slam-ball

rest

Jumping jacks

rest

Over the shoulder slam-balls

rest

Mount. climbers

rest

KB swings

rest

Tuck Jumps
1min work/30sec rest

CASH OUT

Time allowing:

Team row

10 pulls one at a time.

Going down the line for 5 min!

On the 9th pull, the next person starts

12/7/18

By: 0

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)

10 Rounds total total

First 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

5 Rounds

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

12/6/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

No one cares more than you.

No will wake you up to get you to the gym at 5am except you.

No one is going to be looking over your shoulder telling you to put that sweet or savory treat down.

No one cares if you decide to skip a day in the gym.

No one is going to want it as much as you.

Stop pretending to be a person with special circumstances and excuses.

Crawl, scratch, bite, kick, push your way to the version you so badly want to be.

It’s staring you right in the face every time you look in the mirror.

We will all die one day, some sooner than others, so put the effort in and do it!!!!!

Warm-up

Warm-up (No Measure)

Bring sally up

KB Goblet Squats

When sally says down squat

When sally says up stand up.

Metcon

Metcon (8 Rounds for reps)

Athletes can start in a different station. Active recovery day is slow and easy movements.

Spend 40 minutes total. 3 min at each station (slow).

Ski Erg.

Row

walking up & down stars

Walking on the treadmill

KB carry (shoulders back

Rotate 3 push-ups/3 sit-ups/3 air squats. Don’t rush these!!

Start back at the to until 40 min is up!

Cool Down

Couch Stretch

12/04/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Levels of self awareness!

Level 1 – What the Hell Are You Doing?

There’s a lot of pain and suckage in life. Over the last 30 days, how many times have you:

Struggled with a relationship with someone close to you?

Felt lonely, isolated or unheard?

Felt unproductive or lost on what you should do?

Been underslept, under-fed, low energy, or unhealthy?

Stressed about work or finances?

Uncertain about your future?

Been physically hurt, ill, or debilitated?

We avoid pain through distraction. We transport our minds to some other time or place or world, where it can be safe and insulated from the pain of day-to-day life. We stare at our phones, we obsess about the past or our potential futures, make plans we’ll never keep, or simply try to forget. We eat, and drink ourselves into numbness to dull the reality of our problems. We use books, movies, games, and music to carry us to another world where no pain exists, and everything always feels easy and good and right.

we need to make sure that we’re choosing our distractions and our distractions aren’t choosing us

Warm-up

Warm-up (No Measure)

Warm-up

2 sets:

3 side lunges per side,

3 Push-ups

3 glute bridges,

5 broad jumps,

5 wall squats

Metcon

Metcon (Time)

3 Rounds for time

10 Burpees

20 Air squats

30 sit-ups

After 3 rounds Rest 3 min.

Then…

5 rounds for time.

30 ft. jog with slam ball

10 over the shoulder slam-balls at the 30 ft. line

One direction is one round.

Depending on time coaches choice, cash-out or cool down.

12/3/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Warm-up (No Measure)

General Warm-Up

Metcon (AMRAP – Rounds and Reps)

Spend 20 to 25 minutes…

A1) Straight Leg KB Dead-lift 3 sets X 4 reps

A2) Seated KB Floor Press 3 sets X 4 reps

B1) Pistols/Banded Pistols or Split Squats 3 sets X 8L+8R

B2) Bent Over KB Rows 3 sets X 8L+8R

Then fast pace…

20 AMRAP

Heavy Swings H 44/A 53/P 60+

Push-ups H Foam roller under knees/A Reg Push-ups /P w/20# Vest

One time buy in…

50 Air squats

25 Hanging knee raises

Then

10 KB Swing

20 Push-up

20 KB Swing

18 Push-up

30 KB Swing

16 Push-up

40 KB Swing

14 Push-up

50 KB Swing

12 Push-up

Cool down

Shoulder mobility with bands

12/01/18

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)

6reps each

Air Squats

Walking foothold w/overhead reach

Walking toe touch w/3 steps in between

Walking knee pull to chest

Walking leg cradles

Lunges w/overhead reach

Frankenstein walks

Lunges w/hip rotation & shoulder socket rotation

SIde lateral lunges

Spiderman lunges

Inchworms

Lunges w/a single arm reach
Do not rush this!

Warm-up (No Measure)

Funnel Tag

15 min.
https://www.youtube.com/watch?v=wU0ZgIVROH8&t=22s

Metcon

Metcon (Time)

6000-meter row
Partner A holds an empty barbell overhead, While Partner B Rows.

Partner A & B may switch off as much as you want.

Men 45# bar/women 35# bar.

If one team member lowers the bar below their head, the other team member must stop rowing.

12.1.18

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

General Warm Up-

Then Coaches Choice

Mobility/Activation/Prehab: shoulder

Metcon

“Harry, Ron, and Hermione” (Time)

For time – Teams of 3

100 hip extensions (or medball good mornings) one person working at a time

800m run together (or 1.5 mile airdyne/assault bike shared between partners)

Then 5 rounds:

3 rope climbs* – (Health: 3 rope laydowns per 1 rope climb); 1 person working at a time

30 push-ups; 2 people working at a time

45 goblet squats (Health: 26lb / Athletic: 35lb* / Performance: 53lb); 2 people working at a time

Then:

800m run together (or 1.5 mile airdyne/assault bike shared between partners)

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

INDY VERSION: 30 hip extensions/Good Mornings, 800m run, then 5 rounds of 1 rope climb, 10 push-ups, 15 goblet squats, then 800m run

Scaling Guide: 20 – 30 minutes, about 4-5 minutes for the runs and 3 minutes per round on the middle stuff. Scale Up: legless rope climbs

Coaching Tips: Get through the hip extensions as fast as possible, and have your fastest runner go last. Do not start the runs until the extensions are complete. The first runner back can start the rope climbs before their teammates come back. Be smart about breaking up the work so your team can get the fastest time. The slowest runner should be resting before the final run. Time is when the last runner comes in.

11/30/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

10 habits that lead to more success!

The question is:

“What habits can I put into place that will allow that end goal to manifest itself?”

1. Do what you say you’re going to do.

Step 1 with anything: Less talk, more action.

2. Journal once per day.

Even if it’s just a paragraph, or three sentences, or jeez, one sentence, do a quick check-in to see where you’re at and write it down.

Long term, this will keep you grounded and sane. It all starts with acknowledgement.

3. Never lie.

As my grandma used to say, “Oh what a tangled web we weave, when first we practice to deceive!”

4. Always make time for your closest friends.

A buddy of mine manages a few very, very successful music artists, and he told me once, “I’ve seen it: You could have all the money in the world, but if you traded your friends to get there, you won’t be happy.”

5. Practice your craft.

What may just be a hobby now could one day be something very special. If you love it, practice it.

Don’t be that 40-year-old guy who says to every young person he or she meets, “I used to want to be a guitar player!”

Well, why aren’t you still playing then?!

6. Go to the gym.

Or the yoga studio.

Or run up and down the block.

Whatever.

Just be physically active.

There’s nothing sexy about not being able to walk up a flight of stairs.

7. Surround yourself with people who represent what you ultimately want to become.

This is a habit and a choice.

If you aren’t happy with where you’re at or where you’re going, take a hard look at the people around you.

Chances are, they’re in a similar boat, and as long as you stay in that situation, neither of you are moving any time soon.

8. Read.

Seriously.

If the only reading you do is perezhilton.com, then you need to hit up Amazon and buy a Kindle.

9. Don’t just set goals — track them.

One of the most revealing things I’ve ever done for myself was making a project plan for my life.

Yes, a project plan.

And all the things I wanted to

Warm-up

Warm-up (No Measure)

6reps each

Air Squats

Walking foothold w/overhead reach

Walking toe touch w/3 steps in between

Walking knee pull to chest

Walking leg cradles

Lunges w/overhead reach

Frankenstein walks

Lunges w/hip rotation & shoulder socket rotation

SIde lateral lunges

Spiderman lunges

Inchworms

Lunges w/a single arm reach
Do not rush this!

Metcon

A1: Metcon (No Measure)

Every minute, on the minute, for 12 minutes

Minute 1 – 8 Cal. Assault Bike

Minute 2 – 5 L/R KB Slingshot w/side lat. lunge

Minute 3 – 10 Heavy KB Box step ups

Minute 4 – 10 Pushups

Rest 5 min. before A2
Demonstrate each movement and keep weights lights today. Take a minute off if you getting too fatigued.

A2: Metcon (Time)

1 Round

50 KB Swings

50 Goblet Squats

50 Around the body (25 L/R)

20 Double KB Thrusters
Same weight for all movement