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12/6/18

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

No one cares more than you.

No will wake you up to get you to the gym at 5am except you.

No one is going to be looking over your shoulder telling you to put that sweet or savory treat down.

No one cares if you decide to skip a day in the gym.

No one is going to want it as much as you.

Stop pretending to be a person with special circumstances and excuses.

Crawl, scratch, bite, kick, push your way to the version you so badly want to be.

It’s staring you right in the face every time you look in the mirror.

We will all die one day, some sooner than others, so put the effort in and do it!!!!!

Warm-up

Warm-up (No Measure)

Bring sally up

KB Goblet Squats

When sally says down squat

When sally says up stand up.

Metcon

Metcon (8 Rounds for reps)

Athletes can start in a different station. Active recovery day is slow and easy movements.

Spend 40 minutes total. 3 min at each station (slow).

Ski Erg.

Row

walking up & down stars

Walking on the treadmill

KB carry (shoulders back

Rotate 3 push-ups/3 sit-ups/3 air squats. Don’t rush these!!

Start back at the to until 40 min is up!

Cool Down

Couch Stretch

12/04/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Levels of self awareness!

Level 1 – What the Hell Are You Doing?

There’s a lot of pain and suckage in life. Over the last 30 days, how many times have you:

Struggled with a relationship with someone close to you?

Felt lonely, isolated or unheard?

Felt unproductive or lost on what you should do?

Been underslept, under-fed, low energy, or unhealthy?

Stressed about work or finances?

Uncertain about your future?

Been physically hurt, ill, or debilitated?

We avoid pain through distraction. We transport our minds to some other time or place or world, where it can be safe and insulated from the pain of day-to-day life. We stare at our phones, we obsess about the past or our potential futures, make plans we’ll never keep, or simply try to forget. We eat, and drink ourselves into numbness to dull the reality of our problems. We use books, movies, games, and music to carry us to another world where no pain exists, and everything always feels easy and good and right.

we need to make sure that we’re choosing our distractions and our distractions aren’t choosing us

Warm-up

Warm-up (No Measure)

Warm-up

2 sets:

3 side lunges per side,

3 Push-ups

3 glute bridges,

5 broad jumps,

5 wall squats

Metcon

Metcon (Time)

3 Rounds for time

10 Burpees

20 Air squats

30 sit-ups

After 3 rounds Rest 3 min.

Then…

5 rounds for time.

30 ft. jog with slam ball

10 over the shoulder slam-balls at the 30 ft. line

One direction is one round.

Depending on time coaches choice, cash-out or cool down.

12/3/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Warm-up (No Measure)

General Warm-Up

Metcon (AMRAP – Rounds and Reps)

Spend 20 to 25 minutes…

A1) Straight Leg KB Dead-lift 3 sets X 4 reps

A2) Seated KB Floor Press 3 sets X 4 reps

B1) Pistols/Banded Pistols or Split Squats 3 sets X 8L+8R

B2) Bent Over KB Rows 3 sets X 8L+8R

Then fast pace…

20 AMRAP

Heavy Swings H 44/A 53/P 60+

Push-ups H Foam roller under knees/A Reg Push-ups /P w/20# Vest

One time buy in…

50 Air squats

25 Hanging knee raises

Then

10 KB Swing

20 Push-up

20 KB Swing

18 Push-up

30 KB Swing

16 Push-up

40 KB Swing

14 Push-up

50 KB Swing

12 Push-up

Cool down

Shoulder mobility with bands

12/01/18

By: 0

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)

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
Do not rush this!

Warm-up (No Measure)

Funnel Tag

15 min.
https://www.youtube.com/watch?v=wU0ZgIVROH8&t=22s

Metcon

Metcon (Time)

6000-meter row
Partner A holds an empty barbell overhead, While Partner B Rows.

Partner A & B may switch off as much as you want.

Men 45# bar/women 35# bar.

If one team member lowers the bar below their head, the other team member must stop rowing.

12.1.18

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

General Warm Up-

Then Coaches Choice

Mobility/Activation/Prehab: shoulder

Metcon

“Harry, Ron, and Hermione” (Time)

For time – Teams of 3

100 hip extensions (or medball good mornings) one person working at a time

800m run together (or 1.5 mile airdyne/assault bike shared between partners)

Then 5 rounds:

3 rope climbs* – (Health: 3 rope laydowns per 1 rope climb); 1 person working at a time

30 push-ups; 2 people working at a time

45 goblet squats (Health: 26lb / Athletic: 35lb* / Performance: 53lb); 2 people working at a time

Then:

800m run together (or 1.5 mile airdyne/assault bike shared between partners)

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

INDY VERSION: 30 hip extensions/Good Mornings, 800m run, then 5 rounds of 1 rope climb, 10 push-ups, 15 goblet squats, then 800m run

Scaling Guide: 20 – 30 minutes, about 4-5 minutes for the runs and 3 minutes per round on the middle stuff. Scale Up: legless rope climbs

Coaching Tips: Get through the hip extensions as fast as possible, and have your fastest runner go last. Do not start the runs until the extensions are complete. The first runner back can start the rope climbs before their teammates come back. Be smart about breaking up the work so your team can get the fastest time. The slowest runner should be resting before the final run. Time is when the last runner comes in.

11/30/18

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)

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
Do not rush this!

Metcon

A1: Metcon (No Measure)

Every minute, on the minute, for 12 minutes

Minute 1 – 8 Cal. Assault Bike

Minute 2 – 5 L/R KB Slingshot w/side lat. lunge

Minute 3 – 10 Heavy KB Box step ups

Minute 4 – 10 Pushups

Rest 5 min. before A2
Demonstrate each movement and keep weights lights today. Take a minute off if you getting too fatigued.

A2: Metcon (Time)

1 Round

50 KB Swings

50 Goblet Squats

50 Around the body (25 L/R)

20 Double KB Thrusters
Same weight for all movement

11/29/18

By: 0

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

By: 0

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

By: 0

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\

By: 0

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