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1.11.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then …

5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, shoulder press, front squat

Mobility/Activation/Prehab: Hip

Strength:

Deficit Deadlift

A1.) Deficit Deadlift – 11 sets of 1 rep, same weight across, 55-65% of max.

Gymnastics

Handstand Push Ups (11 Sets of 3 Reps)

A2.) Strict handstand push up for depth (or progression) – 11 sets of 3 reps, same challenge with all sets.

Metcon

“Double Hull” (Time)

For time.

15 power snatch (Health: 55lb/Athletic*: 85lb/Performance: 135lb) or 20 American kb swings (35/53*/70)

15 overhead squats (Health: front squat, same*, same) or 20 single arm db OHS (15/30*/45)

500m row, OR 10 rounds of 3 dumbbell hang muscle cleans (30lb/45lb) 2 burpees, OR 3/4 mile airdyne/assault bike

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

Scaling Guide: 4 – 9 minutes, about 2 minutes for the snatches, 1.5 min for the overhead squats, 2 min for the row. Scale Up: 95/155lb snatches and OHS.

Coaching Tips: Pace the snatches so that you can go right into the overhead squats for a big set. Consider resting the bar on your back as opposed to dropping it if you can. Push the pace on the snatches and overhead squats so you get to the rower faster. Start the row conservatively, but speed ups as you pass the halfway mark.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP – 16 suitcase lunges, 16 Russian kb swings, 16 jumping jacks

OR

3 sets of 15 banded tricep press downs in a super set with 15 db step ups (per side)

1/11/19

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

What has been your biggest challenge and accomplishment since joining ChalkBox Training?

Warm-up

Warm-up (No Measure)

300 meter Row

Then…

4 reps each

Air Squats

Walking foothold w/overhead reach

Walking toe touch w/3 steps in between

Walking knee pull to chest

Lunges w/overhead reach

Lunges w/hip rotation & shoulder socket rotation

SIde lateral lunges

Spiderman lunges

Lunges w/a single arm reach

Hip Banded extraction
Don’t rush this warm up!

Weightlifting

A: Heavy Complex (5 reps X 5 sets/Arm)

Single Arm KB clean to

Single arm strict press to

Anti-Lateral Flexon Squat.
Five reps on both sides is 1 set.

Rest 1 to 2 min between sets

https://www.youtube.com/watch?v=2RDPUBFHgI0

Metcon

Metcon (Time)

3 Rounds for time:

20 Burpees

Rest 15 sec

30 Squats

Rest 30 sec

40 Sit-ups

1.10.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope or Airdyne. Then…

3 rounds of 8 push-ups, 8 per side lunges, 8 per side bird dogs, 20s per side plank. Then…

3 sets of 5 with a KB: single arm swing (5 per side), goblet squat, push press (5 per side)

Mobility/Activation/Prehab: Shoulder

Skills & Drills

Snatch Complex

Spend 10 minutes working up to a challenging pause power snatch plus power snatch plus overhead squat.

Metcon

Metcon (Time)

5 rounds for time of:

400m run OR 2 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle

20 Burpees

15 Two Hand Dumbbell Bent Over Rows, (Health: 15lb, Athletic*: 35lb, Performance: 50lb)

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

Scaling Guide: 17 – 25 minutes, about 4:00 min per round.

Coaching Tips: Push the pace on the first run a little bit, but save some energy for the burpees. Pace the burpees and make sure you are not hyper extending the back when you come off the ground. Take these at a steady pace and try not to do too much work on the way down. Think “down fast”. For the db bent over rows, hinge at the hip and keep the back flat. Face the ground with the torso as much as flexibility will allow (to parallel or near parallel). These are ‘strict’ so no kipping or ‘body english’. Make sure they are full range of motion.

11019

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

What Does it mean to be Humble, Hungry and Happy ?

Ask some of the members what those three words means to them and what it means at ChalkBox.

These three words are part of ChalkBox Core Values and helps guide us to others that want they same values in life.

Weightlifting

A1: Bench Press (20 reps X 3 sets)

light weight

A2: Cable PullDowns (20 reps X 3 sets)

B1: Back Squats (20 reps x 3 sets)

Light Weight

B2: Straight Leg Deadlift (20reps x 3sets)

Light Weight

CASH OUT

Spend the remainder of time going from 5 min slow easy rows to

5 min of planks 30 sec on 30 sec.

1.9.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Context: Practice – Take your time on the metcon and really focus on quality movement, this one should be more of a grind and less wind.

St Petersburg Kb Warm Up Flow –

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

Skills & Drills

Pistols

Spend 8 minutes working on pistols and pistol progressions.

Strength:

Front Squat

A1.) Front Squat – 7 sets of 2 reps, adding weight each set if possible.

Gymnastics

Pull Ups (7 Sets of 4 Reps)

A2.) Weighted Strict Pull Up or Progression – 7 sets of 4 reps.

Metcon

“Russian Cindy” (AMRAP – Rounds and Reps)

AMRAP in 10 min

5 strict Chin-ups

10 KB goblet squats (Health: 26lb/Athletic*: 35lb/Performance: 53lb)

15 Russian KB swings (same)

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

Scaling Guide: 5 – 9 rounds, about 1.5 min per round. Scale Up: 15/30lb weighted pull up, 53/70lb kb.

Compare to: NEW WORKOUT!

Coaching Tips: Take the first couple rounds at a good fast pace, but slow down so you can maintain a good pace for the duration. If you are good with the pull ups, take your time on the squats. If the squats get hard, try and go fast on the other two movements.

CASH OUT

Metcon (Time)

4 Rounds for Time: 16 db deadlifts, 200m run

OR

3 sets of 12 db curls in a super set with 12 single leg deadlifts.

1/9/18

By: 0

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.

Warm-up

Warm-up (No Measure)

5-4-3-2-1

Air squats

Mount. Climbers

Toe touch and high reach stretch

Jumping Jacks

Metcon

Metcon (Time)

4 Rounds for time

25 GHD back extensions

5 Pull-ups

25 GHD back extensions

10 cal row

25 GHD back extensions

15 TTB
The first person starts at the GHD Back Ext., the next athlete doesn’t start until the one in front of them finishes the movements that they’re on. Continue on around until everyone finishes 4 rounds!

01/8/19

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Education moment

What is Fish oil and why is it important.

Fish oil, which includes Cod-liver oil, is a significant source of the Omega-3 fatty acids DHA and EPA. These fatty acids have numerous, documented health benefits:

1.improved cholesterol balance

2.reduced inflammation

3. increased blood flow

4.reduced rates of heart disease and atherosclerosis(plaque build up in arteries)

5. better immune system function

6.improved brain function

7. improvement in psychiatric disorders

8.prevention of cancers (particularly breast, colon, and prostate).

Improved blood flow and reduced inflammation are of particular interest to people that are working out on a regular basis.

Correct EPA/DHA Dosage

For overweight, unhealthy, and inflamed people

10 grams per 10 pounds of bodyweight

For athletes that are lean and in shape

.4-.6 grams per 10 pounds of bodyweight

Recommended reading:

“The Paleo Solution” by Robb Wolf

Warm-up

Warm-up (No Measure)

4 reps 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

Banded hip extraction
Dont rush this!

Weightlifting

A1: Double KB front rack squats (12 reps X 3 reps)

A2: Double KB Floor press (12 reps X 3 reps)

A3: Double KB Rows (12 reps X 3 reps)

Metcon

Metcon (Time)

3 Rounds

1 minute of work

30 seconds of rest

Ring Rows

Rest

Jumping Jacks

Rest

Mountain Climbers

Rest

40 ft. Sprints

Rest

Row

Rest

Flutter kicks

Rest

1.7.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then…

3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press

Mobility/Activation/Prehab: Hip

Strength:

Deficit Deadlift

A1.) Deficit Deadlift – 9 sets of 1 rep, same weight across, 55-65% of max.

Gymnastics

Handstand Push Up (9 Sets of 3 Reps)

A2.) Strict handstand push up for depth (or progression) – 9 sets of 3 reps, same challenge with all sets

Metcon

“Shot Caller” (Time)

3 rounds for time

12 deadlifts (Health: 85lb/ Athletic*: 125lb/ Performance: 185lb)

24 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

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

Scaling Guide: 5 – 9 min, about 2 min per round. Scale Up: 155/225lb barbell

Coaching Tips: Do the first round of deadlifts in as few sets as possible (unbroken if you can). Pace the first round of wall balls so you can do the next set of deadlifts at a good pace, but break these up to have great form (consider fast singles). Push the pace on the second round of wall ball. Make sure you use a good wrist flip to get the ball up to the target as efficiently as possible. Keep the elbows close to the body and hold the ball at the bottom versus the sides. Squeezing the ball at the sides wastes energy and makes the ball lower at the release requiring more energy to get it up. Go for broke on the last round of wall ball!

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4 min max row/airdyne

OR

3 sets of 12 banded hamstring curls in a super set with 8-12 single arm db bench press

01/7/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Daytime Performance and Safety

Getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes.

After several nights of losing sleep—even a loss of just 1–2 hours per night—your ability to function suffers as if you haven’t slept at all for a day or two.

Lack of sleep also may lead to micro sleep. Micro sleep refers to brief moments of sleep that occur when you’re normally awake.

Warm-up

Warm-up (No Measure)

300 meter row

4 reps 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

Hip Banded extraction
Dont rush this!

Weightlifting

A: Deficit Double KB Deadlift (3 reps X 10 sets)

As heavy as possible.

Standing on 45# plate.
20 to 30-sec rest between sets.

Metcon

Metcon (Time)

3 Rounds for time

15 Burpees

20 sit-ups

45 Push-ups

60 Air Squats

400 meter run

01/5/19

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

How to greatly increase your fitness

Consistent Training (3-4 times per week or more)

Have a coach program your workouts

Making an effort to eat better and keep meal prepping

Investing a bit of time on recovery (good sleep, adequate protein, taking breaks)

Doing your prehab/rehab/mobility before & after class, and outside of the gym throughout the day

Find a good workout partner to join class each day

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

Hip Banded extraction
Dont rush this!

Metcon

Metcon (Time)

Teams of 2 or 3.

15 reps for each movement.

1. Butterfly sit-ups

2. American KB swings

3. Power Squat Jumps

4. Gorilla KB cleans (heavy KB)

https://www.youtube.com/watch?v=tzetRN6HPeE

5. Goblet Squats

6. Russian twists
Relay sprint down 40 ft.

Execute the movement.

Sprint back & tag the next teammate, until each team member, does all movements!