Archive for June, 2012

ITS SATURDAY!!!!!!

Posted: June 30, 2012 in Uncategorized

 


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WARM UP:  Run & Skip

BUY IN:  Quarter Deck

STRENGTH: Deadlift 4×3 @ 90% 1RM

WOD:

3 rounds
5x Clean & jerk (165#)
10x Toes to Bar
Run 200m

Cash Out: 

4 sets near max dead hang pull up

WARM UP:  Down and Back

BUY IN:  Above

STRENGTH: Silverback Strong

WOD:

1a) Barbell Floor Press 4 x 4

1b) Rope Climb 4 x 1

2a) See-Saw KB Presses 3 x 8 – 12

2b) Double Bent-over Row 3 x 8

3a) Med ball sit-ups 3 x 1 min

3b) Rest 3 x 30 sec

Cash Out: 

YOU NEED TO KNOW AND REMEMBER

Posted: June 26, 2012 in Uncategorized

IT IS HOT, REAL HOT!  SO LET’S ALL BE SMART; BRING EXTRA WATER (YOU MIGHT WANT TO FREEZE ONE), PUT THE EXTRA IN THE FRIDGE AT THE GYM, BRING AN EXTRA TOWEL TO WET DOWN.  IF WE TRAIN SMART WE TRAIN SAFE AND HARD.

MAYBE THINK ABOUT PACKING YOUR OWN LITTLE COOLER KIT

Silly Monkey! Hydration is an all day activity in the Houston summer, make sure you set yourself up for success and drink water throughout the day.!!!!

YOU HEARD THE RUMOUR MILL BUT HERE IT IS IN RED, WHITE AND BLUE.  WE WILL KICK OFF EARLY ON SATURDAY THE 30TH, 7am to 12:00pm (cause somebody stuck the 4th on a Wednesday).  IF YOU HAVE EVER WONDERED WHAT ITS LIKE TO DO “COMPETITIVE” CROSSFIT  THIS IS YOU CHANCE TO CHECK IT OUT IN THE FAMILIAR SURROUNDINGS OF THE SILVERBACK NATION.  WE WANT ANY AND ALL SILVERBACKS TO COME OUT AND SEE HOW THEIR STRENGTH AND SKILLS STACK UP WITH WOD’S FROM PAST COMPETITIONS AT OTHER AFFILIATES AND ASSESS WHAT IT WOULD TAKE TO GO TO THE NEXT LEVEL. IF YOU HAVE ANY CURIOSITY ABOUT COMPETITIVE CROSSFIT ON THE LOCAL LEVEL OR HIGHER THIS IS A GREAT OPPORTUNITY.

NO ENTRY FEE 

MEN’S AND WOMEN’S

STANDARD (Our typical as prescribed) AND SCALED (little lighter, shorter or simpler)

LOVE THE IDEA BUT DON’T FEEL READY? WE COULD STILL USE YOUR HELP AS A JUDGE AND SPECTATORS ARE DEFINITELY SOMETHING THAT MAKES COMPETITIONS FUN. 

AFTER THE COMPETITION WE GET OUR HOLIDAY ON WITH SOME GOOD GRUB AND SUDS TO REPLENISH OURSELVES AND CELEBRATE THE HOLIDAY.  MORE DETAILS TO COME (GRILL MASTER POSITION OPEN)

JUST SIGN UP AT THE BOX!!!!

I know, “two kinds of burpees two days in a row?”  But if you look closely at this WOD, you can see where this can get sticky really quick, a triplet where the third movement  (burpees) don’t let your legs fully recuperate before the squat and keep the air out of your lungs fresh from the pull ups, oooo, sounds bad doesn’t it.  Never mind it really is rainbows and lemon drops.

WARM UP: And More  

BUY IN:  Bear Complex x 3min

STRENGTH: Hand Stand Push Ups and Wall Walks

WOD:

The Sucky Seven
7 rounds
7x Back squat (bw)
7x Pull-ups
7x Burpees

Cash Out: 

Colleen starting off her day right with a healthy dose of iron.

Ever feel like someone turned up the gravity?

Think real hard and I bet you can remember a day like this.


WARM UP:  Push Ups & Lunges

BUY IN:  Tabata Rope

STRENGTH: Overhead/Front Squat 4×4 @ 80% 1RM

WOD:

Bars and Burpees

10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Ground to overhead (135#)
Burpee box-jumps (24 inch)

Cash Out: 

2 min max sit ups

TIME TO TURN UP THE HEAT AND THE FUN

Posted: June 22, 2012 in Uncategorized

YOU HEARD THE RUMOUR MILL BUT HERE IT IS IN RED, WHITE AND BLUE.  WE WILL KICK OFF EARLY ON SATURDAY THE 30TH, 7am to 12:00pm (cause somebody stuck the 4th on a Wednesday).  IF YOU HAVE EVER WONDERED WHAT ITS LIKE TO DO “COMPETITIVE” CROSSFIT  THIS IS YOU CHANCE TO CHECK IT OUT IN THE FAMILIAR SURROUNDINGS OF THE SILVERBACK NATION.  WE WANT ANY AND ALL SILVERBACKS TO COME OUT AND SEE HOW THEIR STRENGTH AND SKILLS STACK UP WITH WOD’S FROM PAST COMPETITIONS AT OTHER AFFILIATES AND ASSESS WHAT IT WOULD TAKE TO GO TO THE NEXT LEVEL. IF YOU HAVE ANY CURIOSITY ABOUT COMPETITIVE CROSSFIT ON THE LOCAL LEVEL OR HIGHER THIS IS A GREAT OPPORTUNITY.

NO ENTRY FEE 

MEN’S AND WOMEN’S

STANDARD (Our typical as prescribed) AND SCALED (little lighter, shorter or simpler)

LOVE THE IDEA BUT DON’T FEEL READY? WE COULD STILL USE YOUR HELP AS A JUDGE AND SPECTATORS ARE DEFINITELY SOMETHING THAT MAKES COMPETITIONS FUN. 

AFTER THE COMPETITION WE GET OUR HOLIDAY ON WITH SOME GOOD GRUB AND SUDS TO REPLENISH OURSELVES AND CELEBRATE THE HOLIDAY.  MORE DETAILS TO COME (GRILL MASTER POSITION OPEN)

JUST SIGN UP AT THE BOX!!!!