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 you across a broad spectrum.

Check out our “Mission”                           Check out our “Results“

ARE YOU IN THE WRONG PLACE

WE HAVE MOVED TO OUR NEW WEBSITE!!! You may need to clear out your cache and type in http://www.crossfitsilverback.com into your browser or CLICK HERE OR ON THE IMAGE BELOW

02.18.2013

 

WARM UP:  Quarterdeck with Consequences

*high knees 30sec
Squat hold 1 minute
*pushups 30sec
Plank hold 1minute
*flutter kicks 30sec
Leg hold (feet 6″ off ground) 1minute
*Mountain climbers 30sec
Superman hold 1minute

BUY IN:   See above (thank goodness)

STRENGTH: 2:00 minutes total of L sits

(Clock starts when the athlete is in the L sit, clock stops when the
athlete resting, so if the athlete can only hold the L sit for 5 seconds
at a time, then multiple L sits are done to achieve a total of 2
minutes)

WOD: 

50 squats
25 pushups
50 pistols (or 50 getups)
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups

Cash Out: 

100 DU for time

 

A CHALLENGE TO EVERY SILVERBACK (or wannabe)

ALL YOU SCALED ATHLETES:  Maybe your having trouble connecting to your inner Froning or Thorsdottir.  Maybe you are so new to CrossFit you’re still shiny, or maybe your goals are more focused on health and wellness then power output.  WE DIDN”T FORGET ABOUT YOU.

IMPROVE YOUR HEALTH AND FITNESS ACROSS THE BOARD WITH THIS ACCOUNTABILITY CHALLENGE 

Don’t sweat the details, just click on the image above to register and more info will follow.

Please, please, please if you participate in anything in our community this year make it this one!

Are you new to the Silverback Nation, this is the single smartest thing you can do to kick start your road to fit.

CLICK ON THE IMAGE ABOVE (More on our first WOD to follow)

THIS IS FOR EVERY ABILITY LEVEL, DON’T EVEN THINK ABOUT SITTING THIS OUT!

GET A SHIRT (everyone that signs up)

1st PRIZE, 2nd and 3rd PRIZES   The biggest we have ever given away, or bigger than any I have ever seen given away.  But you gotta register by clicking on the image above

P.S.  I can’t even get a prize and I’M IN (I’ll tell you why very soon!)

CALLING ALL COMPETITIVE ANIMALS

LETS GET READY TO RUMMMMMMMMBLE!

HOW CAN WE MAKE COMPETITIONS BETTER IN THE SILVERBACK NATION BETTER?  EASY THE GIC (MATT P) WON’T RUN IT;)!!!

THE 2013 CROSSFIT OPEN “The road to The Games starts here”.  Thats’ right our first competition is for all those Rx Competitors out there who want to see how they stack up against CrossFitters from all over the world or other local boxes, who knows maybe start a side bet with your buddy in another box or even city.

First you need to go to the official website “CLICK HERE” register, list CF Silverback as your gym.

Second you will need to complete each of the weekly workouts:  Remember there is no scaling and all workouts must be submitted and approved that week.  (the approval part is our job)  We will conduct  the workouts on Saturdays, if you can’t make it we will make some arrangements to do it during the week.

REMEMBER WE WILL ONLY USE THE OFFICIAL GAMES SITE FOR SCORES AND RESULTS!

 THAT IS WHAT THE OFFICIAL GAMES HAS FOR YOU.  HERE’S WHAT WE ARE GONNA DO!

THE 2013 CROSSFIT SILVERBACK Rx COMPETITION

For an additional $20 You will be in competition with all the other participants in the box.

You will get a SILVERBACK NATION / CF OPEN CHALLENGE SHIRT

and the chance to win one of the top 3 slots in the box for men and women.

1st Prize 1 Month Membership (even family)

2nd Prize (Men $100 gift card TBD, Women $100 Gift Card to LuLu Lemon)

3rd Prize (Refund of Open and Contest Fees)

YOU CAN’T WIN IF YOU DON’T REGISTER

MAYBE YOUR NOT QUITE UP TO THE Rx CHALLENGE OR ARE LOOKING FOR OTHER MILESTONES AND GOALS  WATCH FOR OUR NEXT POST!

02.14.2013

DON’T FORGET ABOUT FUN da MENTALS MOVING TO 7:30 PM Tues and Thurs.

AND COME ON IN FOR THAT FREE INTRODUCTORY WORKOUT AT 5:30PM TUES and THURS

WARM UP:  Run 400m and 

12 x Pass Through
12 x Good Mornings
12 x Overhead Squats

BUY IN:

Tabata (Alternating between Push Ups and Squats)

STRENGTH:  

Work Up to 85% of Deadlift rest 3 min then attempt 3 x max # (no bouncing, dribbling or pause allowed)

Remember, the set is over when proper form can no longer be maintained.

WOD: 

3 rounds
15 x Front squat (115#/95#)
20 x KB swings (70#/45#)
30 x Sit-ups

Cash Out:

None

 

02.13.2013

DON’T FORGET ABOUT FUN da MENTALS MOVING TO 7:30 PM Tues and Thurs.

WARM UP:  Push Ups and Lunges

BUY IN:   3 Rounds  

10m x Monkey Jumps
3 x Plank Rope Pulls

STRENGTH:  None

WOD: 

“Everything Counts”

(Take the lowest  one round rep count for each movement in each station and add for final score ex. round two row added to round three thruster,)

3 Rounds
1 minute Row (calories)
1 minute Thrusters (95#/65#)
2 min rest

5 min Rest

3 Rounds
1 minute Double Unders
1 minute  Pull Ups
2 min rest

5 min Rest

1 minute Burpees
1 minute Deadlift (225, 155) or 50% 1RM
2 min rest

Cash Out: None

 

02.12.2013

DON’T FORGET ABOUT FUN de MENTALS MOVING TO 7:30 PM Tues and Thurs.   5:30pm Tues and Thurs is still the best time to come visit and join one of our motivated workouts.

WARM UP:  3 rounds (1 every 2 min) 

Hollow Rock x 20
Superman x 15
Star Jumpers x 10 (Squat Jump with hands touching ground to overhead)

BUY IN: 

KB Gauntlet (m: 25, 30, 35, 45) (f: 15, 20, 25, 30)
Round 1 Swings x 5
Round 2 Cleans x 5
Round 3 Snatch x 5

STRENGTH:  Hand Stand Push Ups x 3 near max

WOD: 

Max rounds in 10 minutes
Switch arms between rounds
1x KB clean (53#/36#)
2x KB Thruster
1x KB windmill

Cash Out: 

1 Max Unbroken Set of Wall Balls (20,16)

 

 

It was a GREAT WEEKEND to be a Silverback

This weekend Erica and DJ both cleaned, squatted and pushed their way to a 3rd and 5th place respectively at the “Forever Young” 35 to 44 challenge.  The GIC, not so good (see below).

10 WOD’s between them, they EARNED that sugar based brain killer.

2nd or 5 WOD’s, Erica won her heat in a come from behind.

My hand on a Bible this is the most motivating picture of the day. Notice the judge deciding whether or not to call for the defibulator.

Sometimes it’s  a moral victory;  So I finished 19 out of 20, and here’s why I am OK with that.  I was running late making sure the 9:00am workout was covered.  Garrett came through at the last minute and I turned the car around, unfortunately I missed the “suprise” 4th WOD.  So yes I beat someone who had an entire WOD head start in points.  At least it makes it sting a little less when I think of it that way.  Erica and DJ rocked, and hopefully we can fully deploy the Nation to compete next year Jim, Oliver, Judi, Vaughn, Donna, Renee you listening.

 

02.11.2013

DON’T FORGET ABOUT FUN de MENTALS MOVING TO 7:30 PM Tues and Thurs.

WARM UP:  Tabata Jump Rope (Single Unders)

BUY IN:   3 Rounds for time

Walking Lunges x 10m
Squats x 10, 15, 20
Walking Lunges x 10 m
Push Ups x 10, 15, 20

STRENGTH:  Back Squat 4 x 3 @ 90%

WOD: 

3 rounds
10x Clean & jerks (135#/85#)
50x Double unders

Cash Out: 

Row x 500m

 

 

 

Did you pay your dues?

CLARIFICATION: “DID YOU PAY YOUR DUES” meaning did you make all your workouts this week, not about your membership.  Didn’t think about that till a couple of members asked about it last night.

Here’s a sneak peek at this weeks “Bonus”, now let’s get in here and start the weekend right.

“Bonus” 4 Rounds for Time:
400m Run
10 HSPU
5 Tire Flips
2 Muscle Ups