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Latest News

Meet Our Athlete of the Month: Danielle White!

 

Tell us your full name: Danielle Nicole White

 

Do you have a gym name or nickname? D$

 

What is your occupation? Research Assistant at Texas A&M University

 

What made you decide to workout at BlackBox? I went into Blackbox about 48 hours after moving to Texas and after talking with Jordan for the first time I signed up right away. I didn’t even both checking out any other gyms in town because I knew BlackBox was somewhere I wanted to be!

 

How long have you been training at BlackBox? Since March 2013

 

What do you love most about BlackBox? The community!! It is unlike any other. I truly love the people I get to see at the gym every day. They lift you up when you are down, push you when you are slacking, help you when in need, and they aren’t afraid to party when necessary!

 

What results have you seen so far? What has been your greatest achievement at the box? I have definitely gotten a lot stronger in the last year. My greatest achievement was completing “Murph.” That particular workout has a lot of meaning to me and even though it was super tough, I thought afterwards “holy cow you are actually pretty fit!”

 

What is your fitness background? I played zero sports growing up. I was probably the most un-athletic person you’ve ever met. In college I was a self-proclaimed cardio queen and a runner. After grad school I found CrossFit and there has been no turning back!

 

What are your training goals? Overall to be stronger, better and faster. I would really love to conquer muscle ups and snatch over 100 lbs. And maybe one day I’ll master double unders, but no promises there!

 

Do you have a favorite workout or lift? Pull ups are my JAM! I also love hand stand push-ups.

 

Tell us about your favorite memory at BlackBox: Do I have to pick just one? I participated in my first CrossFit competition at BlackBox and it was so much fun! Also training for the USAW weightlifting meet with Jack and competing was one of the most nerve racking things I have EVER done but I loved the experience and I learned so much from Jack during that time! The support from the “hype team” for all the BB athletes during that competition was incredible!

What are your “words to live by”: Simple Man by Lynyrd Skynyrd pretty much sums up life. “Take your time, don’t live too fast. Troubles will come and they will pass.”

 

What is your favorite hobby/pastime? You mean besides hanging out at BlackBox? I love baking (and it isn’t always paleo), hanging out with the coolest dog ever, Dudley, being outdoorsy, and reading.

 

What’s your next adventure in life? I will be applying to vet school in the fall and the outcome of that depends on where I’ll go from there!

 

Tell us something we don’t know about you: I played classical piano for 10 years growing up and participated in the National Piano Guild Auditions for many years.

 

Front Squat 5×5 

Followed by, 

50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Then, 

ROLL OUT/STRETCH

Thursday

Super Set the following for 4-5 sets:

6-10 Strict Pull Ups

2-3 tire flips

REST 60-90 seconds

Then,

4x

30 Seconds KB Swings

30 Seconds Wall Balls

REST 1 min

Wednesday – The Friday afternoon classes are re-open for this week!

Super Set the following for 4-5 sets:

12 Step Ups

8 Renegade Rows

REST 

Then, 

Tabata Row/Run/AD

Followed by, 

50 sit ups

Tuesday

Super set the following for 4-5 sets:

Power Cleans x 2

Tall Box Jumps x 4 

Then, 

5x

25 Double Unders

6-10 Pull Ups

 

This week our Friday afternoon classes are canceled. All other classes are open for working out!

Front Squat heavy 1 rep for today

followed by,

4x 

2 wall walks (or 20 unweighted renegade rows without the push up) 

8 Thrusters

200m Run

Friday

Power Snatch 4-6×2

Followed by, 

3x

10 Renegade Rows

10 TTB

400m Row/Run /AD

Then,

3×10 Back Extensions

Thursday

Superset the following for 4-5x

5 Deadlifts 

5-8 Strict Pull Ups

Then,

Tabata :

Wall Balls & Sit Ups (8 sets of both)

Wednesday

Strict Press, max for today

Followed by,

5x

5 tall Box Jumps

5 Power Cleans

100m Sprint

100m Recovery walk

Tuesday

Snatch Build to a heavy one rep for today

Followed by, 

AMRAP 10 min

10 Pull Ups

20 lunges

30 Double Unders

Then, 

3 min plank

Monday

Max Back Squat for today

Followed by, 

3x

400m Run 

15 Burpees

25 KB Swings

 

Friday

Deadlifts

5×3 

Followed by, 

5 Rounds

3 Wall Walks

100m Farmers Carry

Then, 

50-100 lower Abdominals

Thursday

4-5x

5 Power Cleans

100m Sprint

Recover walk back + full recover before beginning the next set

(add weight each time to the pc)

Followed by,

4×25 Partner KB Swings (one works, one rests)

Wednesday

Push Press 5×5 

Barbell Row 5×6-10

REST 2-3min

Followed by, 

5 rounds

200m Sprint

6 Tall Box Jumps

12 Wall Balls

 

 

 

Tuesday

1 Power Snatch + 2 OHS, 4-6 x 1+2 

Followed by, 

50 TGU 1.5pd/1pd (perfect form over speed)

Then,

800m Run (nice and easy, cool down and recover)

Rollout/stretch

 

Monday – Pool Day is THIS Saturday!

A1. Back Squat 30×1, 4×5, rest 45sec

A2. Strict Pull Ups x 10, rest 2-3min

Followed by, 

3 rounds of:

AMRAP 3 min 

5 Cleans

10 Burpees

REST 1 min

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