Archive for June, 2011

WARM UP: 400 m + more

BUY IN:

Box Jump and Burpee Gauntlet

STRENGTH:  MOBILITY

Hips Pt 2

WOD:

For time: Navy Seal Complex w/ Push Ups

Standard P/U x 7 + Standard PU x 7 (x2)

Wide P/U x 7 + Wide PU x 7 (x2)

Reverse P/U x 7 + Offset PU x 7 (x2)

Narrow P/U x 7 + Offset PU x 7 (x2)

Cliff Hanger P/U + Diamond PU x 7 (x2)

CASH OUT:

WARM UP: Run and Skip

BUY IN:  Quarterdeck

High Knees, Push Ups, Flutter Kicks, Mountain Climbers 30sec each x 2

STRENGTH:  MOBILITY

Hips

WOD:

Med Ball Games

CASH OUT:

5 am plays Ultimate Medball under the lights!

Amy and her equally tall sister took full advantage of their height.

It's a toss up.

Karina protects the ball while looking for the opening in the defence.

WARM UP: Down and Back

BUY IN:  See Above

STRENGTH:  MOBILITY

Rotator Cuff

WOD: Fabulous at Fifty aka Happy B-Day Lynn

For time:

Pull Ups x 10, Sit Ups x 50, Pull Ups x 10, Walking Lunges x 50, Pull Ups x Push Ups (vary type) x 50, Pull Ups x 10.

CASH OUT:

Happy B-Day

 

 

 

 

 

 

 

 

WARM UP: Ultimate Stretch

BUY IN:  Jump and Pull

Bear Crawl + 3 x Pull Up, Weak Side Hop + 3 Pull Up, Strong Side Hop + 3 Pull Up, Broad Jump + 3  x Pull Up, Jumping Burpee + 3 x Pull Up

STRENGTH:  MOBILITY

Squat x 10 min

WOD:

For time: 3 rounds

Pull Ups x 10, Push Ups x 15, Sit Ups x 20, Squats x 25, Rest 1 min.

CASH OUT:

FUN de MENTALS IV and COFFEE

Posted: June 24, 2011 in Uncategorized

7:00 am tomorrow get the nutrition scoop on how Silverbacks get their feed bag on.  Oh yeah, I really will bring coffee.

Bring a chair and something to write on.

All members are welcome!!!!

SATURDAY OPEN GYM

Posted: June 24, 2011 in Uncategorized

YOU HEARD RIGHT.  TOMORROW STARTING AT 9:00

We will throw open the doors of the Silverback Nation and do whatever you want.  

We will have two or three WOD’s to choose from.

Do your favorite Warm Up and Buy In at your pace.

Want to spend your time working on a skill like hand stands, kips or muscle up?  AWESOME, just grab an instructor and ask your questions. 

Did you miss an important one rep max or a favorite CrossFit Girl, no problem come on in and lets tackle it.

A little warm-up for a big turn out.

No problem with lots of work and room to do it in, inside.

Three WOD's to choose from Albert chose Strongman Tabata, and whuped up on it, as his little man watches.

Kamee's first kipping pull up working after the WOD.

Val, Garrett and Ryan covered the goofing around.

 

 

 

WARM UP: Rope or Row 5 min

BUY IN: Lunge & Push Up Combo

10 x “Perfect” Squats + 6 “Perfect’ Push Ups

10 x Forward Lunge + 6 Offset Push Ups (right)

10 x Rear Lunge + 6 Offset Push Ups (left)

10 x Lunge Jumps + 6 x Diamond Push Ups

STRENGTH:  Shoulder Press

5 x 5 @ 70% 

WOD: “Grace”

For time: 30 x Clean & Jerk

CASH OUT:  Tabata Sit Ups