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11/29/18

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

If you’re just starting out with using a foam roller, choose one that’s on the softer side. As your technique improves and your muscles adapt you can progress to using a denser (harder) roller. Denser rollers are also better for long-term use because they’re more durable. Softer rollers can get permanently deformed after lots of use, which is an indication that it’s time to replace the roller.

The color of the roller can give a hint to its density, with white being softest and black hardest. Blue and red rollers typically are medium density. This can vary by brand, though. A simple way to test is to squeeze rollers to assess their relative firmness.

Warm-up

Warm-up (No Measure)

General warm up including foam rolling and wall squats with tempo.

Take your time today. The work out at the end will be quick.

Metcon

Metcon (AMRAP – Rounds and Reps)

45 min AMRAP

2 min each station.

Flutter kicks

Row

Ski Erg

Treadmill

Bar Hang as long as possible

5 sit-ups every 20 sec.

Dumbbell arm curls 5 reps every 20 sec.
All done slow and easy pace

11/28/19

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

7Habits 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.

Warm-up

Warm-up (No Measure)

General Warm Up

Metcon

Metcon (No Measure)

3 Rounds EMOM

20 KB Swings

10 Goblet Squats

10 KB Overhead walking lunge (5 reps L/R)

20 Bent Rows

16 Around the Body (8 L/R)
Should be getting at least 20-sec of rest. Add or subtract reps appropriately!

Metcon (Time)

Snatch – 100 reps for time

10 L/R

9 L/R

8 L/R

7 L/R

6 L/R

5 L/R

5 L/R
A good weight to shoot for:

44# for men & 36# for women.

Excellent time would be 5 min.

A good time would be 8 min.

An average time would be 10 min. with recommended KB weight!

11.28.18

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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: straight leg deadlift, shoulder press, back squat, bent over row.

Mobility/Activation/Prehab: hip

Skills & Drills

Overhead Carry (5 Sets of 1 Rep)

Spend 10 minutes working up to a challenging overhead carry 20′ out and 20′ back (with dbs or a barbell).

Metcon

“Hot Pants” (6 Rounds for time)

Every 4 minutes for 6 cycles. Record time for each cycle.

10 back squats (Health: 55lb / Athletic: 85lb* / Performance: 135lb) or 13 with Dumbbells (Health: 15lb / Athletic: 30lb*/ Performance: 45lb)

40′ walking lunge

15 chest-to-bar pull-ups* (Health: band assisted)

80′ overhead dumbbell carry -two hand- (Health: 15lb / Athletic: 30lb*/ Performance: 45lb)

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

Scaling Guide: 2:30-3:30 per round. Scale Up: 105/155lb back squat, 80′ overhead carry AND 80′ farmer carry every cycle.

Coaching Tips: Plan on using a weight you can do the back squats unbroken. Use a high bar technique and keep the torso vertical. Do not push off the legs during the lunges. Break up the chest to bars often to save the grip for later rounds. Only do the overhead carry if you can lock out your arms. Do single arm carries or farmer carries otherwise.

11/27/18\

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Physical Health

Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

Sleep deficiency also increases the risk of obesity. For example, one study of teenagers showed that with each hour of sleep lost, the odds of becoming obese went up. Sleep deficiency increases the risk of obesity in other age groups as well.

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
Do not rush this!

Metcon

Metcon (Time)

Partner WOD (A/B) 30 min AMRAP

A. Run 200 meters

B. 15 Pull-ups (Scale down as needed)

A. 15 Pull-ups (Scale down as needed)

B. Run 200 meters

A. Run 200 meters

B. 15 Push-Ups (scale down as needed)

A. 15 Push-Ups (scale down as needed)

B. Run 200 meters

A. Run 200 meters

B. 20 KB Swings

A. 20 KB Swings

B. Run 200 meters

11/26/18

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer, and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you may:

reduce your risk of a heart attack

manage your weight better

have a lower blood cholesterol level

lower the risk of type 2 diabetes and some cancers

have lower blood pressure

have stronger bones, muscles, and joints and lower the risk of osteoporosis

lower your risk of falls

recover better from a period of hospitalization or bed rest

feel better – with more energy, a better mood, feel more relaxed and sleep better.

Warm-up

Warm-up (No Measure)

3 Rounds

10 Air Squats

5 reverse Lunges/Leg with a knee lift.

10 Leg Swings/leg (warming up those hamstrings & hip flexors)

5 High reaches Hands overhead then toe touch.

Metcon

Metcon (Time)

1 Round.

50 KB Swings

20 Russian Twists

40 KB Snatches (20 L/R)

20 Russian Twists

30 Double KB Cleans

20 Russian Twists

20 Around the World (20 L/R)

20 Russian Twists

10 Double KB Squats w/OHP

20 Russian Twists
KB should be as heavy as possible. Rest as needed. Reps do not need to be done unbroken!

11.23.18

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

200m jog, 500m row, or 2 min airdyne, then 3 sets of 10 wall ball, 10 on each side kb one handed muscle cleans, 10 squat jumps, 10 ring rows, Then..

3 sets of 5 with an empty bar: straight leg deadlifts, bent over row, muscle cleans, push press

Mobility/Activation/Prehab: shoulder

Skills & Drills

Ab Roll Outs (3 sets of 10 reps)

3 sets of 10 reps – Ab Roll Outs/Ab Wheels or Hollow Rocks

Strength:

Push Press (5 sets of 5 reps)

A1.) Push Press – 5 sets of 5 reps, same weight across, 70-80% of max)

Strength:

Single Leg KB Deadlift (5 sets of 5 reps each)

A2.) Single Leg KB Deadlift – 5 sets of 5 reps on each side, same challenge with all sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

1 Power Clean 35/65/95#

3 Front Squats

6 Push Press 35/65/95#

9 Toe To Bar

11/23/18

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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

11.22.18

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

400m Run then 3 rounds – 10 Air Squats, 10 Push Ups, 10 Ring Rows.

Then 3 sets of 5 reps each with and empty barbell – straight leg deadlift, bent over row, hang muscle clean, front squat, push press.

Spend 2:00 working on extra mobility.

Metcon

Linda (Time)

-Scaled-

10-9-8-7-6-5-4-3-2-1:

Deadlift, 1.25 body weight

Bench Press, 3/4 body weight

Clean, 1/2 body weight
,

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

11.21.18

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

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

4 sets of 5 reps with an empty bar: bent over row, hang muscle clean, good morning, back squat

Mobility/Activation/Prehab: hip

Skills & Drills

Jones Squats (3 sets of 10 reps )

3 sets of 10 ‘Jones Squats’

Weightlifting

Back Squat (5 sets of 5 reps)

A1.) Back Squat or box squat – 5 sets of 5 reps, adding load each set if possible.

Weightlifting

Single Arm DB Bent Over Row (4 sets of 7 reps each )

A2.) Single Arm Dumbbell Bent Over Row – 5 sets of 7 reps on each side, same challenge across.

Metcon

Metcon (Time)

3 Rounds for Time:

25 Air Squats

25 Burpees

25 Sit Ups

Cash Out/Hypertrophy

Optional ‘Cash Out’ or Hypertrophy: (No Measure)

5 minute AMRAP – 30 mountain climbers, 15 wall ball

OR

3 sets of 12 narrow grip strict chin ups in a super set with 15 banded good mornings

Metcon

11.21.18 KB

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

New Section

Testing day (AMRAP – Reps)

-Athletic-

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. (if you can’t do pull-ups use the cable pull down with 50% of BW. Cable plates are 20 lbs ea.

Rest 3 min

Max Air Squats in 2 min

Rest 3 min.

Max 40ft. line touch sprints or 500m row in 2 min

Rest 3 min.

Get to your 1 rep max TGU in 2 min

Roll out and stretch!