Archive for September, 2012

THE SILVERBACK BUFFET WILL BE SERVING ALL DAY LONG

Posted: September 27, 2012 in Uncategorized

We are performance and results driven; so the next time someone says ” I can’t squat” remember what we did to the rat.

This picture captures the “Bonus Bear” very well. Great Job Casey.

 

WARM UP: Push Ups and Lunges 

BUY IN:    KB Swing, Clean and Snatch Gauntlet x 2

STRENGTH:  Turkish Get Ups 2×3 each arm

WOD:

3 rounds, 21-15-9x reps
Overhead squats (115#/75#)
KB snatch (70#/53#), switch arms as needed
Run 200m

Cash Out: 

Double Unders x 100 for time

 

 


WARM UP: PVC Mobility and Snatch Practice

BUY IN:    The Bear Complex 3 min

STRENGTH: Power Snatch/Push Press 3×2 @ 95%

WOD:

Jones Crawl
3RFT:
10x DL @ 115% BW
25x Box Jump 24/20

Cash Out: 

3 x Pull Ups near max (Deadhang)

09.25.2012

Posted: September 24, 2012 in WOD-Work Out of the Day

WARM UP:  And more

BUY IN:  Box Jump and Push Ups Gauntlet

STRENGTH: Handstand Push Ups and Static Holds

WOD:

AMRAP 10 minutes
6 x Front squats (155#/105#)
20 x Sit-ups

Cash Out: 

1 min Burpees, 1 min Rest, 1 min Burpees

WARM UP: Ultimate Stretch  

BUY IN:   Jump Rope and Burpee Battle

STRENGTH: Power Cleans Work up to 3 x 2 @ 95% 1RM

WOD:

5 rounds
5x Deadifts (135#/95#)
7x Power clean
9x Burpees

Cash Out: 

2 min x TGU Sit Ups

NUTRITION 7 am SATURDAY

Posted: September 21, 2012 in Uncategorized

Little confused about what is “good” food.  Or maybe you just want to understand a little better about why you can’t eat just one.  This  is the class for you , and your chance to accelerate your results here in the Silverback Nation.

YOUR GOTTA CHECK OUT THESE REAL LIFE RESULTS!!!!!!!!

As long as you take it off the bun it’s paleo right?

 

 

SILVERBACK BUFFET

Posted: September 20, 2012 in Uncategorized

THAT’S RIGHT, LIFE DOESN’T GIVE MANY SECOND CHANCES BUT WE DO.  EVERY FRIDAY YOU CAN CATCH THAT WOD FROM EARLIER IN THE WEEK WHEN YOU WERE “CAUGHT IN TRAFFIC”.  By the way we are no longer accepting that excuse at the 5 am.

 

This sort of thing is precisely why we don’t have mirrors in the gym.