Archive for December, 2009

WOD: 12-31-2009

Posted: December 31, 2009 in 1

“Hips”: Yeah yeah I know, “Where is the clever 2010 workout variation”.  Two days of grinders, it’s time to move fast and explosively again and quite frankly hips are the only body part I haven’t heard complaining about this week.

Sumo Deadlift High Pull

KB Swings

Box Jumps x 10

21-15-9 (Box Jumps x 10 every round)

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WOD: 12-30-2009

Posted: December 30, 2009 in 1

“Angie” (modified)

Pull Ups x 100

Push Ups x 100

Sit Ups x 100

Squats x 100

Modified? Repetitions and movements performed in any combination to reach totals as fast as possible.  This means constant motion,  squat while you recover your push up form or sit ups while you recover from push ups, but nobody should be still.

New athlete Drew meets "Angie". welcome to the Silverback Nation


WOD: 12-29-2009

Posted: December 29, 2009 in 1

“BUGABOO”

Thrusters x 200

Why 200?  Most days we push our bodies to the limit and we pat ourselves on the back for our superior dedication and toughness.  There are those who’s day pushes them to the limit and they persevere not only with a smile but bringing joy to others.  Benjamin “Bugaboo” Abruzzo III lived such a life for 200 days before Spinal Muscular Atrophy claimed him, as it did his sister before him.  Please visit a page provided by our friend Shane Gibson and read this story http://curesmawod.blogspot.com/2009/11/sma-awareness-wod-december-29-2009.html let it move you, we are not raising money just awareness for SMA.  No matter how bad this workout hurts I will do it with a smile because Bugaboo set the bar high and I have no excuses.

Please post your times and comments to http://curesmawod.blogspot.com/2009/11/sma-awareness-wod-december-29-2009.html

200 Thrusters, its a journey.

The journey takes a toll.

WOD:12-28-2009

Posted: December 28, 2009 in 1

“Lil’ More 3vil”: Same format different movements as “Lil’ 3vil”.  The idea is to up the dificulty (dynamic and explosive) level of the movements as all of you have made significant progress in the last 6 to 8 weeks.  The name derives from my source for the format,  John, the owner/trainer at P3 (Crossfit Pure 3vil) south of the Houston Galleria.

KB Swings: 2:00 min work, 1:00 min rest, 1 min work,  30 sec rest,  30 sec work

Atomic Sit Up: 2:00 min work, 1:00 min rest, 1 min work,  30 sec rest,  30 sec work

Burpees: 2:00 min work, 1:00 min rest, 1 min work,  30 sec rest,  30 sec work

Tim and Brad execute the Silverback Nation salute

"Christina!": The funniest warm-up ever.

WOD: 12-26-2009

Posted: December 26, 2009 in 1

“Silverback 300”: Requires good technique and teamwork to move a lot of weight, perfect.

Athletes pair up based on comparable strength

For time:

Deadlift x 100

Push Press x 100

Hang Power Clean x 100

To be performed in order, A1 begins and completes as many reps as possible without compromising from.  Any break in continuity (re-grip, catch breath, balance or make sad puppy dog eyes at trainer) and A2 immediately picks up the march to combined (A1+ A2=100) reps on that lift.

WOD: 12-25-2009

Posted: December 25, 2009 in 1

...there were shepherds living in the fields, keeping watch over their flock by night.  Then an angel of the Lord stood before them, and the glory of the Lord shone around them, and they were terrified.  But the angel said to them, “Do not be afraid;  for see– I am bringing you good news of great joy for all the people:  to you is born this day in the city of David a Savior, who is the Messiah, the Lord.  This will be a sign for you: you will find a child wrapped in bands of cloth and lying, in manger.”  And suddenly there was with the angel a multitude of the heavenly host….

To all of the Silverback Nation and its supporters, we wish you and yours a deeply felt Merry  Christmas.

See you tomorrow at 0900!



WOD: 12-24-2009

Posted: December 24, 2009 in 1

Basic

5 Rounds for time:

Pull Ups x 15

Push Ups x 21

Squats x 40

Don’t forget “Bugaboo” on the 29th, all you garage athletes are welcome to come out to support a great cause at any of our daily workouts.