Archive for November, 2009


Posted: November 30, 2009 in 1


nothing good ever happens on a Monday

7 rounds for time:

5 Burpees

10 Pull Ups

15 Squats

5:00 am....motivated and dedicated




Posted: November 28, 2009 in 1

Tears and Power

Box Jump         5,10,15,20

Abmat Sit Up  10,5,20,15

Push Up              15,20,5,10

Pull Up                20,15,10,5

This comes out of the old file of programs for my Marines.  I’m sure I remember someone on the staff came in and said “Hey sir, I’ve got one for tomorrow”.  I like that you have to remain “mentally awake” to keep track on this one, it seems to me that a workout can’t be functional or effective when you can mentally “check out”, i.e. those on treadmills “doing cardio” while enjoying their favorite show.


Posted: November 27, 2009 in 1

This will be the same as 11-25-2009 simply because everyone that wasn’t here Wednesday is back and vice-versa.

Thanksgiving WOD

Posted: November 26, 2009 in 1
There is a steaming hunk of  animal in the middle of that table.  Now go make Paleo Man proud.

Even Sergeant wishes everyone a Happy Thankgiving

As for CrossFit Silverback, myself and Ginger we are thankful for all you for trusting us with your time and health, you all are the seeds of a great community.  God Bless and see you soon.


Posted: November 25, 2009 in 1


Wall Ball x 35

Pull Ups x 15

credit or blame MFT at Gym Jones for this one

WOD: 11-24-2009

Posted: November 24, 2009 in 1

Renegade Man Makers (10,9,8,7……1) 

Knees to Elbows (1,2,3,4…….10) 

I would write something clever, but I’m just too tired.  Tim M. spent another long night getting the box ready for it’s debut.  Thanks for all your hard work and time Tim. 

Newest member  Laura blasted through two of our toughest movements in the same workout,  glad to have you aboard. 



Laura's second workout

Welcome to the Silverback Nation Laura, the revolution begins NOW


Posted: November 23, 2009 in 1

A preemptive strike on Thanksgiving indulgence

For time:

20 Overhead Squats

20 Pull Ups

30 Front Squats

15 Pull Ups

40 Back Squats

10 Pull Ups

50 Air Squats

5  Pull Ups

Casey in the thick of the fight and not letting up.