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1.25.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Context: Practice – Take this one at an easier pace today. Focus on small sets and moving steady.

Dynamic Warm Up:

3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 air squats, 10 ring rows, then…

4 sets of 5 with an empty bar: hang muscle snatch, rack jerk, overhead squat

Mobility/Activation/Prehab: Shoulder.

Skills & Drills

Metcon (AMRAP – Reps)

30s on, 30s off of jump rope / double under practice for 5 rounds.

Metcon

“Fantastic Voyage” (AMRAP – Reps)

4 rounds as many reps (AMReps) as possible

2 min sled push 20′ (Health: +0lb, Athletic*: +50lb, Performance: +90lb) or airdyne for cal

2 min toes to bar

2 min row for cal

2 min rest

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

Scaling Guide: 250 – 350 reps, about 75 “reps” per round.

Coaching Tips: You can start on any movement, but they must be completed in order. If you do not have access to a sled, run forward and run backward 20′ (=one “rep”). Use short fast steps to get the sled moving. Pace these out because they’ll get really hard, really fast! Start with small sets on the toes to bar. Be aware of your hands and do not tear. If you start to get ‘that feeling’ on your hand, switch up to GHD sit ups to parallel or V ups with a medball overhead. Efficiency will pay off big time on these toes to bar; stay tight and avoid extra movement. Don’t forget to reset the rower each time you get on (not stack on top of someone else’s calories).

1/25/19

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Warm-up

Warm-up (No Measure)

500-meter row

General Warm-up

Weightlifting

20 Minutes

A1: Pistols (5reps L/R x 5sets)

A2: Single KB Squat Clean (3reps L/R x 5sets)

Heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

5 Burpee Pull-ups

10 Ring Dips

15 Med-ball sit-ups

1/24/19

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Active Recovery

40 min AMRAP

This active recovery workout is to be slow and easy.

10 Air squats

3 min Ski Erg

3 min Assault bike

Plank 30 sec on 30 sec off for 3 min.

5 Pull-ups

3 min hip stretch

3 min walking KB carry

1.23.19

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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.

1/23/19

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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.

1.21.18

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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

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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