Blog Search

1.3.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 rounds: 8 air squats, 8 kip swings, 8 push-ups, 2 crab bridge, 8-12 hollow rocks, then…

3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, back squat

Mobility/Activation/Prehab: Shoulder

Skills & Drills

Rope Climbs

Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)

Metcon

“Testify” (Time)

5 rounds for time

12 back squats (Health: 55lb/ Athletic: 85lb*/ Performance: 135lb)

8 chest to bar pull ups

12 db hang power snatches -one arm, alternate as desired- (Health: 20lb/Athletic: 30lb*/Performance: 45lb)

12 Bootlegger Burpees – burpee + 20’ foot shuttle run, must face your lane (no laying down sideways)

1 min rest

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

Scaling Guide: 17 – 25 min, about 5 min per round including the rest. Scale Up: 155/105lb bar, 5/4 bar muscle ups instead of c2b, 53/35lb kb hang power snatch

Coaching Tips: Bar starts on the ground (always unless otherwise stated), keep the chest up and do these as ‘high bar’ so that your lower back doesn’t blow up. Do big sets of chest to bar on the first round, but break them up often later on to avoid possible hand tears. Remember that c2b is more about the legs and hips popping up than about the arm pull. Alternate hands as desired on the hang snatches, but consider switching often to save the grip on later rounds. Move fast on the running part of the bootlegger burpees because of the minute rest!

01/3/19

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Why Is Sleep Important?

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others

Warm-up

Warm-up (No Measure)

Funnel Tag

https://www.youtube.com/watch?v=wU0ZgIVROH8&t=11s

Metcon

Metcon (No Measure)

5 min. Walking on the treadmill

3 min ski Erg

30 sec Plank 10 sec rest X 3 sets

20 Ring Rows

1 min KB Farmer carry

20 Air Squats

5 min Row
Spend the next 40 min (AMRAP) on easy slow movement.

Skip around if someone is on the Ski Erg or Treadmill & return to it when it comes open!

1.2.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 2 crab bridges, 3 inch worms, 30s plank, 8 squat jumps, then… 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, front squat, shoulder press, good morning

Mobility/Activation/Prehab: Hip

Skills & Drills

Barbell Yoke Carries

Spend 8 minutes working on barbell/yoke carries (front, back or overhead). Walk out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Metcon

“Wittman” (Time)

7 rounds for time of:

15 Kettlebell Swings (Health: 26lb/ Athletic: 35lb */ Performance: 53lb)

15 Power Cleans (Health: 45lb/ Athletic: 65lb*/ Performance: 95lb)

15 Box Jumps, (Health: 12″/ Athletic: 20″*/ Performance: 24″)

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

Scaling Guide: 19 – 26 min, about 3 min per round. Scale Up: 75/115lb power cleans

Coaching Tips: 7 is a lot of rounds, so have a strategy for counting reps. Start this one off slow and then figure out your pacing after the first few rounds. Breaking up the kb swings, and dropping from the top of the cleans often will pay off in in the later rounds. Avoid resting between movements and opt to rest in the middle of the sets more often. Keep an upright torso on the kb swings to prevent the lower back from being taxed more than necessary. Rebounding box jumps are not recommended unless you are planning on competing and you are spending plenty of time mobilizing your ankles. This is a Hero workout so plan on it being challenging!

01/2/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Warm-up

Warm-up (No Measure)

6 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
Don’t rush this warm up!

Metcon

Warm-up (No Measure)

Strength training

Squat

Slingshot 5 R/L

Side step feet together at the top glutes pinched

Swings 10

Double Handed

Dead-lift squat clean Work on going heavy 5 R/L

2-Handed Clean & Press 5 R/L Good lock-out

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

KB Swings 50

Russian twists 20

KB Snatch 40

Russian twist 20

Double KB cleans 30

Russian twist 20

Around the world 20 ea direction

Russian twists 20

Goblet Squats 10

Russian twists 20

01/1/19

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)

6 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
Don’t rush this warm up!

Warm-up (No Measure)

Spend 10 min. working on the following 3 movements

KB Swing Double-handed

Slingshot Single Hand

Snatch Single Hand

10 each or per side

Metcon

Metcon (No Measure)

30 min. EMOM

10 Ball Slams

6 down & back 30 ft. sprints

20 Battle Ropes waves

30-sec plank

15 Dumbbell OHP
adjust reps so that you’re getting at least 25 sec. rest

Start in different stations

12.31.18

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 5 push-ups, 5 air squats,5 ring rows, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: bent over row, hang muscle clean, shoulder press, front rack lunge (1L/1R = 1 rep)

Mobility/Activation/Prehab: Shoulder

Strength:

Push Press (TEST 1 REP MAX)

Push Press – 7 sets of 1 rep, adding weight each set if possible.

Metcon

“Hot Rain” (Time)

4 rounds for time

8 db push press -two hand- (Health: 15lb/Athletic: 30lb*/Performance: 45lb)

8 db reverse lunges -4 per side, hands at sides or front rack- (same)

8 db bent over rows (same)

200m run or 30/35 Cal row

“Don’t drop it” Rule: If you put the dbs down during the db portion, you must do 30 jumping jacks before picking them back up again.

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

Scaling Guide: 7 – 11 minutes, about 2:15 per round. Scale up: 35/50lb dbs

Coaching Tips: Pace this so you can do the db work without putting the dumbbells down (and paying the penalty). You can rest in the sets in the front rack or the hang position if needed. Be sure to use your hips on the push presses. Keep the abs tight on the lunges and do not let the back hyper extend. Make sure the bent over rows are ‘strict’.

CASH OUT

Metcon (Time)

5 rounds of “Cindy”

OR

3 sets of 12 db curls in a super set with 12 loaded hip extensions

12/31/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

How can your sleep deficiency be harmful to others?

As a result, sleep deficiency is not only harmful on a personal level, but it also can cause large-scale damage. For example, sleep deficiency has played a role in human errors linked to tragic accidents, such as nuclear reactor meltdowns, grounding of large ships, and aviation accidents.

How important is sleep to building muscle?

Sleeping for 8-10 hours per night is similar to fasting and this is catabolic to muscle growth. However, eating just prior to sleeping, can help to reverse this process and increase protein synthesis. Protein synthesis does occur under conditions of sleep but it occurs in the gastrointestinal tract, not the muscles.

Warm-up

Warm-up (No Measure)

6 reps eachDon’t rush this warm up!

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
Don’t rush this warm up!

Metcon

A1: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Wallballs

30 sec Plank

5 Ring Dips
Rest 4 min.

A2: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

3 KB Thrusters

6 Box Jumps

9 KB Swings
Rest 4 min.

A3: Metcon (AMRAP – Rounds and Reps)

10 rounds for time

3 Pull-up

30-sec wall sit

3 Push-ups

12.29.18

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

General Warm Up

then 3 rounds – 3 Inch Worms, 5 Ring Rows, 8 Alternating Reverse Lunges, 10 Bird Dogs

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

12/29/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Warm-up

Warm-up (No Measure)

Funnel Tag

https://www.youtube.com/watch?v=wU0ZgIVROH8
Play different rounds for 15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner workout

AMRAP 35:00.

10 Ring Rows

20 Calories on rower or assault bike

30 Push-ups use a bar on the squat rack to get proper depth on push-ups

40 Hand to hand KB swings

50 Air squats

60 Overhead slam ball throws to the ground

70 Single KB Dead-lift

80 Singles with a jump rope

90 Single KB cleans from the ground. Alternating R/L

100 Lunges
“Chipper”

With a partner complete all reps in order of each exercise.

One partner works at a time!

Optional 3:00 REST AT 10:00 MARK.

Continue after a rest period.