Archive for April, 2012

WARM UP: Ultimate Stretch

BUY IN:  Box Jump/KB Gauntlet  (five at each station) x 2

STRENGTH:   

Push Press 3 sets @ 100% of previous 1RM

or

Push Press 4×5 @ 80% of 3RM

WOD:

3 Rounds

10 x Deadlift @ 225, 155

25 x Box Jump (24,20)

Cash Out: 

100 x Double Unders for time

WARM UP: Push Ups and Lunges

BUY IN:  Rowing Relay

STRENGTH: Back Squat 3 sets @ current 1RM

WOD: 

3 rounds, 21-15-9x reps
Overhead squat (95#/65#)
Sumo deadlift high-pull

Cash Out: 
TGU Sit Ups 2 min

Judi, 0600, whaa???????

Roger has most certainly broken the code. Way to go Silverback!!!!

Eric proving you can actually stretch your joints by force of will.

Focus proceeds effort, Anna proves this in spades!

SATURDAY WAS A BIG DAY!

Posted: April 28, 2012 in Uncategorized

CONGRATULATIONS to all the new Silverbacks. Don't forget next Saturday's Fun de Mentals IV (NUTRITION). It open to all Silverbacks if your looking for a refresher.

Check out everyone at nine who got to be "Vern's Buddy"!

VERN’S BUDDY

With a partner all movements performed tag team, except the run done as a team.

50 x Pull Ups

Run 400m

100 x Push Ups

Run 400m

150 x Sit Ups

Run 400m

200 x Squats

Run 400m

250 x Double Unders

 

 

FRIDAY!!! TIME FOR THE SILVERBACK BUFFET

Posted: April 26, 2012 in Uncategorized

COME ON IN AND CHOOSE FROM ANY ONE OF THE WORKOUTS THIS WEEK OR TAKE YOUR CHANCES WITH “THE BONUS”.  Apparently some folks can’t wait to find out what it is.

"I will only ask once more Mr. Bond; what is the bonus WOD this week?"

FUN de MENTALS REPORT

Posted: April 26, 2012 in Uncategorized

FOR THOSE NEW SILVERBACK’S WHO JUST JOINED OR YOUR UNABLE TO ATTEND THE EVENING FUN de MENTAL CLASSES, WE WILL BE COVERING I-III SATURDAY MORNING 7am to 9 am FOLLOWED BY THE 9am WOD FOR EVERYONE.

NEXT SATURDAY 10am to 12pm WE WILL OFFER FUN de MENTALS IV (NUTRITION).

DON’T LET A LACK OF EDUCATION HOLD BACK YOUR TRAINING.

WARM UP: Run and Skip

BUY IN:  1 Mile Relay

STRENGTH:   Power Clean 3 x 4

WOD:

Max rounds, no time limit
Do one triplet every 30 seconds until failure
1x Deadlift (3/4 bw)
1x Hang clean
1x Push jerk

Cash Out: none

WARM UP: Down and Back

BUY IN:  See Above

STRENGTH:   Sled Push x 3 @ (BW)

WOD:

The Sucky Seven
7 rounds
7x Back squat  185/135
7x Pull-ups
7x Burpees

Cash Out: 

Med Ball Sit Ups x 2 min