Archive for January, 2011

KTD: Run (Row if freezing rain) Joint Mobility

WARM UP: (30/30) Push Press 4 rounds – score total reps

WOD: “Brad gets his Burpees”

7x Clean Hi-Pull+ 1:00 minute Row + 1:00 minute Rest +
5x Hi-Pull + 1:00 minute Row + 1:00 minute Rest +
3x Hi-Pull + 1:00 minute Row + 1:00 minute Rest

5 minute Intermission (including 3rd-1min Rest period above)

2
10x Back Squat  + 1:00 minute Burpees + 1:00 minute Rest +
7x Back Squat + 1:00 minute Burpees + 1:00 minute Rest +
5x Back Squat + 1:00 minute Burpees + 1:00 minute Rest

5 minute Intermission (including 3rd-1min Rest period above)

3
3x (1-6) Pull-up Ladder

So did Jonathan.

KTD/BUY IN: Team Row x 2000m

STRENGTH: Squat 5 sets x 3 @ 90%1RM

WOD: “Kettle Bell Complete” This one leaves no part of you unaffected

3 Rounds for time:

10x One-Arm Swing (each arm)
10x RTW (both ways)
10x Figure 8 (front-to-back)
10x Figure 8 (back-to-front)
10x Goblet Squat
10x Push Squat

Finish w/ 30/30 Push Press

CASH OUT: 10-1 Burpee Ladder

It's not the camera; it really was this rough.

5 am was packed and cranking; outstanding energy and effort today Silverbacks

SUNDAY

Posted: January 30, 2011 in Uncategorized

REST


SATURDAY (AFTER THE WOD)

Posted: January 30, 2011 in Uncategorized

We met today to introduce all the Silverbacks to our new partnership with “Whole 9” to understand optimal nutrition and throw down our newest challenge.

The Silverback Nation gathers to get serious about nutrition.

Check out our new nutrition page to get caught up and get more details on our “Gorilla Eating” challange.  Keep coming back to the page to keep up to date with tips, recipes, and some good old fashion motivation.

SATURDAY

Posted: January 29, 2011 in WOD-Work Out of the Day

WOD:  “UNWORTHY”

Pull Ups:  20-15-10-15-20

KB Swings: 60-35-20-35-60

Squats: 80-60-40-60-80


A SPECIAL SATURDAY

Posted: January 28, 2011 in Uncategorized

I DON’T KNOW HOW YOU ANYONE DOESN’T KNOW BY NOW, BUT JUST IN CASE, THE NUTRITION CLINIC/CHALLENGE KICKOFF IMMEDIATELY FOLLOWS TOMORROW’S 9:00am WORKOUT.

Come burn yourself down at 9:oo am, then learn how to build it back following the highly effective and gorilla simple nutrition solution.  Feel free to bring a snacks and a drink to recover while we talk about our new nutrition partner “The Whole 9” and how to make immediate and positive impact in your health and performance.

KTD: Ultimate Stretch

CASH IN: 3 Rounds of  Push Up x 5 + Squat x 10 + Star Jumper x 5

STRENGTH: Push Press 5×5 @ 80% (alt. Deadlift if missed this week)

WOD:

10x HSPU +
15x Front Squat @ 95# +
20x Pull-up +
15x Push Press @ 95#
30x Burpee
15x Hi-Pull  @ 95#
40x Atomic Sit-up
15x Back Squat  @ 95#
50x Box Jump