CROSSFIT SILVERBACK

WHY I LOVE THE SILVERBACK NATION!

silverbackmattp — Fri, 27 Jan 2012 21:30:18 +0000

I love that the biggest group is the earliest, ready to work no matter what.

Silverbacks understand effort follows focus....

.....and results are proportional to effort.

I love that pushing yourself hard is the norm.....

and even when we push beyond what seems wise...

.....we can still laugh about it.

THIS WEEKEND IS PACKED…and even more.

silverbackmattp — Fri, 27 Jan 2012 05:45:21 +0000

January is moving at CRAZY SPEED in the Silverback Nations (this is second only to PSYCHO SPEED) and it’s not over yet.

We start out FRIDAY with the SILVERBACK BUFFET, pick the workout that got away this week and get in here and make sure that you have gotten everything out this week that you can. This is also a great day for beginners and folks who want to come by for a visit. So no excuses, we keep an eye out for you.

This Saturday 7:00 am FUN de MENTAL IV (Nutrition) Yea, I know its early; don’t worry I’ll bring Starbucks. Enjoy your coffee while we get down to brass tacs on how to maximize the results of your workout, optimize your health and feel like a new person. Even if you havn’t attended any of the other Fun de Mentals you are still welcome show up for this one. In addition if you have been a citizen tn the Silverback Nation for a while come on in and get your good habits back on track.

More at 9:00 am; We will knock out a fast and fun WOD and then lay down on the floor and roll around with Airrosti provider Ben McKee DC, ACP. In the past he has provided quick resolution (and relief) for long term flexibility and mobility issues as well as when one of us overdoes it. Immediately following the WOD (about 9:15 to 9:20) The GIC will turn the floor over to Ben for the rest of the hour, maybe more and let him show you how to use the roller mat to stay off of injured reserve and optimizing performance.

This Saturday isn’t over yet 5:30 pm FUN de MENTAL I If you missed this week’s classes this is great way to get caught up and be ready to finish your on-boarding classes this week. Remember even if you just joined in the last few days you wanna jump on this now.

SATURDAY the 4th: We have a few Silverbacks headed down to League City to get their competitive streak on. If possible please come on out and lend your support and enjoy the fun that always comes when CrossFit folks athletes gather.

SATURDAY the 11th: The Silverback Nation will be out in force to support the METRO DASH. Even better we will be hosting a tent in the infield with a series of CrossFit Challenges for walk up competitors, we could definitely use some volunteers for this one, so please let any of the coaches know if you are interested.

01.26.2012

silverbackmattp — Thu, 26 Jan 2012 04:55:48 +0000

WARM UP: Med Ball Toss

BUY IN: Tabata Quarter Deck

STRENGTH:

Wall Walks / Hand Stand Push Ups

WOD:

5 rounds
Run 200m
21, 15, 9, 6, 3 x Push-ups
21, 15, 9, 6, 3 x Squats

Cash Out:

01.25.2012

silverbackmattp — Wed, 25 Jan 2012 00:36:54 +0000

WARM UP: Push Ups & Lunges

BUY IN: PVC Snatch Practice

STRENGTH:

Snatch Practice

WOD:

10 min AMRAP
12x Burpees
12x Pull-ups

Cash Out:

Tabata Sit Ups 2 min

01.23.2012

silverbackmattp — Tue, 24 Jan 2012 05:35:58 +0000

WARM UP: And More

BUY IN: Jump Rope and Run

STRENGTH:

Navy Seal Pull Up Complex

WOD:

3 rounds
30m Burpee-broad jumps
30m Reverse walking lunge
30m Bear Crawl
15 Sit-ups

Scaled: Perform as a tag team.

Cash Out:

01.23.2012

silverbackmattp — Mon, 23 Jan 2012 06:28:06 +0000

WARM UP: Ultimate Stretch

BUY IN: Down & Back

STRENGTH:

Snatch 5×5 (practice)

WOD:

1 round
30x Squat jumps
15x Push-ups
30x Box jumps
15x Push-ups
30x Split squats
15x Push-ups
30x Squats

Cash Out:

Sit Ups 2 min

DON’T FORGET ABOUT SATURDAY

silverbackmattp — Sat, 21 Jan 2012 06:11:45 +0000

8:00am FUN de MENTALS I “Squat” If your new to the Silverback Nation this is where you need to be. This is your second chance to catch up on your on-boarding classes and complete the “movement” series before next week’s nutrition class.

9:00am There’s always a crowd, it’s always a challenge and always fun! This is a great time to come and try out the Silverback Nation for the first time. Just come a few minutes early and let’s get you started on making fitness fun.

(WARNING: SOMETIMES OUR IDEA OF “FUN” MAY NOT BE WHAT YOU ARE USED TO)

……THURSDAY WAS HARDER

silverbackmattp — Fri, 20 Jan 2012 06:22:45 +0000

Susan makes it official; the Silverback Nation is a Douglas family thing.

Anybody can do this, everybody should do this. You just gotta want it.

We push our limits.

Sometimes we find them.

Your effort and achievements are shared by all.

THAT IS THE SILVERBACK NATION.

FRIDAY SILVERBACK BUFFET

silverbackmattp — Fri, 20 Jan 2012 00:47:21 +0000

THAT’S RIGHT ALL THE WOD’S OF THE WEEK ARE UP FOR GRABS, PLUS A LITTLE SOMETHING EXTRA FOR ALL YOU OVER-ACHIEVERS!

At least here you can tell what's on your plate. (woof, woof)!

FUN de MENTALS

silverbackmattp — Thu, 19 Jan 2012 19:57:39 +0000

Are you ready to fully join the Silverback Nation?

There are lots of new faces in the Silverback Nation these days and we want to make sure that everyone gets off on the right foot. If you have not attended Fun de Mentals I “The Squat” then we wanted to remind you that 6:30 pm tonight is your first chance with or at 8:00 am Saturday, Friday at 5:30 pm tomorrow Fund de Mentals II “The Press”. Remember you can do these out of order so it you miss I still try to make it to II or the Saturday class. Please use the Contact page to RSVP. We will be announcing the complete class schedule for next week tomorrow, stay tuned.