Archive for October, 2011

WARM UP: Push Ups & Lunges

BUY IN:  KB Swing Gauntlet

STRENGTH: Navy Seal Complex

WOD:

5 rounds, 25-20-15-10-5x reps

KB swings (70#/53#)
Push-ups
Toes to Bar

CASH OUT: Row x 500m

Kinda makes you dizzy if you stare at it.

By Jove I think she's got it! WELCOME TO THE SILVERBACK NATION JENNIFER!

Sarah attempts to avoid the photographer by attempting to pull her head into her shoulders..

CHECK OUT THE REST OF YESTERDAY ON FACEBOOK

 

 

WARM UP: PVC Practice

BUY IN: Bear Complex 3 min

STRENGTH:  Back Squat 5×5 75%

WOD:

5 rounds
Use same bar load throughout
15x Deadlift (135#/95#)
12x Hang power clean
9x Front squat
6x Push jerk

CASH OUT:

Quite a few fashion statements today; Seeing hunting season fast approaching Jim takes the "safety orange" for a test drive.

Micky also chose to make a "strong" statement with her shirt.

Good technique Sam, but what's the deal with the socks.

The socks again? Hello, did someone forget to send me the memo?

More action at FACEBOOK 

DON’T FORGET

Posted: October 28, 2011 in Uncategorized

9am Workout:  This is a great chance to get in the last WOD of the week or come try out the Silverback Nation for the first time.  Either way, your gonna have a great time (and get your butt kicked).

That’s right, you get to mix and match.  Pick any of the WOD’s from Mon – Thurs.  Feel like a rematch or maybe make up one you missed and don’t forget the deadlifts.  C’mon life doesn’t give you many second chances.

Kelley's muscle zen kept her up there for a while.

Nothing to see here folks just Anna, doing 5 x 5 at 220lbs.

Brad picked a big weight and stuck with it all the way through. GREAT EFFORT SILVERBACK!

Even more at Facebook!

What happens after everyone leaves?

Posted: October 27, 2011 in Uncategorized

Some Little Ape Training

Wall Walking

Burpees

With a few box jumps

WOD #2 (They asked for one) Deadlift and Med Ball rolling

Funny, this part looks just like the adult classes.

WARM UP: Run and Skip

BUY IN:  Buddy Burpee Ladder

STRENGTH: L – Sit

WOD:

5 rounds
Run 400m
15x Pull-ups
15x Shoulder press (50% bw)

CASH OUT: 

 

WARM UP: Ultimate Stretch

BUY IN:  KB Swing Gauntlet

STRENGTH: Deadlift 5 x 5 @ 80%

WOD:

4 rounds, 21-15-9-4x reps
Back squat (165#)
Push-ups
KB swing (72#)

CASH OUT: Tabata sit ups

As a Silverbacks we believe in digging deep, but this is a little over the top. Way to go Marc.

Cathy swings the 30 for reps for the first time. GREAT JOB SILVERBACK!

Kelley figures out how to off-set a 45lb kettlebell with a pony tail.

Nancy only on her second visit tore the WOD up.