ROUTINE IS THE ENEMY

 

Do you have a workout routine?

Maybe that’s the problem.                            

Do your workouts produce real and sustained increases in stamina, speed and strength…is that important to you?

Do you have a plan to achieve your fitness or has it become repetition lacking results?

We offer a program and professional coaching for every fitness level: constantly varied, functional movements, performed at high intensity designed to challenge and improve the athlete across a broad spectrum.

One hour a day that will change the way you look to everyone around you and how you look at them.

Please go to the “Mission” tab above

SILVERBACK SOCIAL 6:00 SATURDAY the 11th

It is time again for all of the Gor and Girl-rillas to heed the irresistable call to gather and celebrate this inspirational lunacy called the Silverback Nation.  We will be in the same location as before (directions will be e-mailed).  We will be grilling while we watch the big screen, shoot pool, putt and chip and yes you could even bring a fishing pole if you wanted.  Start getting a sitter now, we are doing this one without the Lil’ Apes.   The last time we did this was a great time and this should be about twice as large so come on out.

WOD: 09-03-2010

Not Very Nice

3 Rounds of:

Thruster x 15

Run x 400m

Rest 2 min

Rest 5 min (final 2 min rest is included in the 5)

Then 3 Rounds of :

Hang Power Cleans x 15

Row x 500m

Rest 2 min

MORE STUFF YOU GOTTA KNOW

FUNdeMENTALS THIS SATURDAY SEPT 4th 7:00 am to 8:30 pm , follwed by FUNdeMENTALS II on Wed SEPT 8th- 5:30 to 7:00pm. Remember, priority goes to new joins make sure you let anyone of the trainers know you plan to attend.

 Supporting the local causes the Bearkat Bash is coming up fast on Saturday SEPT 11th. We will still have a Saturday 9:00am WOD, after all 5k run is a warm up to a Silverback.

 Also on Sept 11, 6 :00pm to ??? The Second Silverback Social, find out what your fellow Silverbacks are like when not puddled out on the floor gasping for air. (Turns out we clean up pretty good). We will be providing some protien fajitas BBQ or Bratwurst you guys bring the non-paleo beverages. (Also this time we are asking no lil’ apes)

We purchased 10 slots for the MetroDash on Saturday SEPT 18th, a combination of interval workouts and obstacles over a 3 to 5 mile distance. I am taking the first slot, and already have volunteers for some more. Please make sure that your calender is lined out before you volunteer. E-mail me via the “CONTACT” page.

There is more getting ready to hit the calender very soon so keep your ears peeled, things move fast in the Silverback Nation.

WOD 09-02-2010

Thurs or Wed: it’s the same WOD as yesterday so you can get some time off, flex you mid-week schedule and still stay on the same winning playbook as everyone else in the Silverback Nation.

 

WOD: 09-01-2010

“21″

Teams of 2 relay style 7 rounds for time:

Box Jump x 7 

Push Ups x 7

Wall Balls x 7

DID YOU?

Did you give it your all?  Did you challange yourself ? Did you put the weight down before time ran out?  Did you jog when you could run?  Did you expect regular effort to yeild exceptional results?  Did you listen to that voice that says “good enough” or the one that walked you through the door in the first place?  

 ”Our bodies are our gardens to which our wills are gardeners” William Shakespeare. 

WOD: 08-31-2010

Partner Squats

Athletes paired up by ability level on back squat.

3 Rounds of :

A1 Does 1 max set unbroken

A2 Rests

Switch

WOD: 08-30-2010

BODY BLOW

Deadlift (2 min)

Atomic Sit Ups (1 min)

Rest (1:30)

2 Rounds

Rest (3:00) the 1:30 of the previous round is included.

Then:

KB Swings (2 min)

Burpees (1 min)

Rest (1:30)

2 Rounds

Record reps after each round.

Marianne moving with speed and intensity at 5am, it ain't easy.

Gary at least looks hopeful that there is a light at the end of the tunnel.

We have to finish painting the Wall Ball Wall as it looks like we workout in an asylum, wait a minute, nevermind.

While coaching the workout I noticed little Meryl stroll out the door with a KB under her arm, when I looked out the door this is what I saw.

SUNDAY

REST

BIG NEWS: NEW CLASSES

We know a big chunk of the Silverback Nation has been jumping through hoops with the start of the school.  With lots of input from y’all we think these adjustments will help make those hoops wider and lower.

9:30 am MWF – An all new adults class

Lil’ Apes – Our sucessful kids program will move to 4:30pm

Zach’s 4:00 now at 4:30

ALL THESE CHANGES ARE EFFECTIVE MONDAY 08-30-2010