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1.10.19

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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.

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!

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.

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

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

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

1.5.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

General Warm Up

and

Coaches Choice Mobility/Activation/Prehab: Ankle

Strength:

Back Squat

A1.) Back or Box Squat – 7 sets of 3 reps, adding weight each set if possible.

Strength:

Single Arm Ring Row

A2.) Single Arm Ring Row – 7 sets of 5 reps on each side.

Metcon

“Diablo Mini Crippler” (AMRAP – Rounds and Reps)

In 7 minutes:

30 back squats (Health: 55lb/Athletic: 95lb*/Performance: 155lb)

Max double unders

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

Scaling Guide: 150 – 300 reps

TEAM VERSION: 8 min AMRAP. 50 back squats split as desired. Take turns on the double unders (one person working at a time. Log only the double unders you performed).

Coaching Tips: Plan on breaking the squats up into decreasing sets such as 15, 10, 5, or 12, 10, 8, etc. If you need to take a short break, just keep the bar on your shoulders and pause for a few seconds. Don’t waste time getting that first set of double unders in. Your legs won’t cooperate, but they will recover! Keep your shoulders back and chest up. Focus on using your wrists and ankles and don’t lift pull your feet up if you can avoid it. It’s all in the wrists and ankles!

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP : 8 kipping pull ups, 16 Russian kb swings.

OR

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

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!

1.4.19

By: 0

ChalkBox Training – ChalkBox Group Class

CASH OUT

Warm-up (No Measure)

2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or 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: Hip

Skills & Drills

Double Unders

30s on, 30s off for 6 rounds: double under and single under practice (try triple unders if you can!)

Strength:

Deficit Deadlift (7 Sets of 1 Rep)

A1.) Deficit Deadlift – 7 sets of 1 rep, same weight across, 55-65% of max)

Gymnastics

Handstand Push Up (7 Sets of 3 Reps)

A2.) Strict Handstand Push Up for depth (or progression) – 7 sets of 3 reps, same challenge with all sets.

Metcon

“2k Row with Game Changer” (Time)

2000m row (all levels, record as separate benchmark)

Game Changer: If you finish before 9 minutes – perform Russian 5 Kb swings (35/53lb) 5 burpees until minute 9.

For comparing against other people subtract one second of time for each rep performed (5 swings and 5 burpees would be 10s)

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

Scaling Guide: Women: 8-10 minutes. Men: 7-9 minutes. Scale Up: Perform burpees over the rower

Coaching Tips: Pace the row as if you didn’t have anything to do after it. Be sure to use a 500m pace on the monitor to have a negative split (your last 500m should be faster than your first). If you finish under the ‘game changer’ time, complete the reps you can, but do not sacrifice form.

CASH OUT

Metcon (Time)

3 Rounds – 30s per side of side plank, 20 wall ball

OR

3 sets of 15 banded tricep press downs in a super set with 12 db box step ups

01/4/19

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Power of Positivity.

“The secret of change is to focus all of your energy , not on fighting the old, but on building the new.” – Socrates

We need to change our focus onto finding the positive. We need to master our negative thoughts before real changes can be made. You have the power to change the way you react in any situation.

What’s the story you are telling yourself?

Share a time when your positive outlook has changed a situation in your life.

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 leg cradles

Lunges w/overhead reach

Frankenstein walks

Lunges w/hip rotation & shoulder socket rotation

SIde lateral lunges

Inchworms

Lunges w/a single arm reach

Hip Banded extraction
Dont rush!

Weightlifting

Spend 20minutes

A1: Dumbbell OHP (12reps x 3sets)

A2: Dumbbell Rows (12reps x 3sets)

A3: Dumbbell arm curls (12reps x 3sets)

Metcon

Metcon (Time)

Reps,

15-14-13-12-11-10……1

Med-ball sit-ups

Battle rope alternating waves (double the reps 15 L/R, 14 L/R ect.)

KB Snatch L/R

Ski Erg for cal.

Banded Dead bugs

KB Dead-lift

CASH OUT

Time Allowing…

4 rounds for time

3 TTB or 6 High knee raises

5 Push-ups