Archive for January, 2012

WARM UP: Push Ups & Lunges

BUY IN:  Bear Complex 3 min

 

SILVERBACK STRONG

Ryan getting the day started at 41"


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WARM UP: Ultimate Stretch

BUY IN:  Zoo Relay

STRENGTH:  

Clean 5×3 85%

WOD:  

10 rounds
KB swings (#70/53#) 10-9-8-7-6-5-4-3-2-1x
Burpees 1-2-3-4-5-6-7-8-9-10x

Cash Out:

Wall Walks x 3

WHY I LOVE THE SILVERBACK NATION!

Posted: January 27, 2012 in Uncategorized

I love that the biggest group is the earliest, ready to work no matter what.

Silverbacks understand effort follows focus....

.....and results are proportional to effort.

I love that pushing yourself hard is the norm.....

and even when we push beyond what seems wise...

.....we can still laugh about it.

THIS WEEKEND IS PACKED…and even more.

Posted: January 27, 2012 in Uncategorized

January is moving at CRAZY SPEED in the Silverback Nations (this is second only to PSYCHO SPEED) and it’s not over yet.

We start out FRIDAY with the SILVERBACK BUFFET, pick the workout that got away this week and get in here and make sure that you have gotten everything out this week that you can.  This is also a great day for beginners and folks who want to come by for a visit.  So no excuses, we keep an eye out for you.

 

This Saturday 7:00 am FUN de MENTAL IV (Nutrition) Yea, I know its early; don’t worry I’ll bring Starbucks.  Enjoy your coffee while we get down to brass tacs on how to maximize the results of your workout, optimize your health and feel like a new person.  Even if you havn’t attended any of the other Fun de Mentals you are still welcome show up for this one.  In addition if you have been a citizen tn the Silverback Nation for a while come on in and get your good habits back on track.

More at 9:00 am;  We will knock out a fast and fun WOD and then lay down on the floor and roll around with Airrosti provider Ben McKee DC, ACP.  In the past he has provided quick resolution (and relief) for long term flexibility and mobility issues as well as when one of us overdoes it.  Immediately following the WOD (about 9:15 to 9:20) The GIC will turn the floor over to Ben for the rest of the hour, maybe more and let him show you how to use the roller mat to stay off of injured reserve and optimizing performance.

This Saturday isn’t over yet 5:30 pm  FUN de MENTAL I If you missed this week’s classes this is great way to get caught up and be ready to finish your on-boarding classes this week.  Remember even if you just joined in the last few days you wanna jump on this now.

SATURDAY the 4th:  We have a few Silverbacks headed down to League City to get their competitive streak on.  If possible please come on out and lend your support and enjoy the fun that always comes when CrossFit folks athletes gather.

SATURDAY the 11th:  The Silverback Nation will be out in force to support the METRO DASH.  Even better we will be hosting  a tent in the infield with a series of CrossFit Challenges for walk up competitors, we could definitely use some volunteers for this one, so please let any of the coaches know if you are interested.

 

WARM UP: Med Ball Toss

BUY IN:  Tabata Quarter Deck

STRENGTH: 

Wall Walks / Hand Stand Push Ups

WOD:

5 rounds
Run 200m
21, 15, 9, 6, 3 x Push-ups
21, 15, 9, 6, 3 x Squats

Cash Out: 

 

WARM UP: Push Ups & Lunges

BUY IN:  PVC Snatch Practice

STRENGTH: 

Snatch Practice

WOD:  

10 min AMRAP
12x Burpees
12x Pull-ups

Cash Out:

Tabata Sit Ups 2 min

WARM UP:   And More

BUY IN:  Jump Rope and Run

STRENGTH: 

Navy Seal Pull Up Complex

WOD:  

3 rounds
30m Burpee-broad jumps
30m Reverse walking lunge
30m Bear Crawl
15 Sit-ups

Scaled: Perform as a tag team.

Cash Out: