Archive for November, 2012

FRIDAY and SATURDAY

Posted: November 29, 2012 in Uncategorized

THE SILVERBACK BUFFET IS ON FOR FRIDAY:  Get in and tackle that WOD that you missed (we do encourage a day off during the week) or for the real gluttons we have the “Bonus” WOD.

There are easier ways to get your vitamins and fibre; eat a vegan!

SATURDAY:  There is a whole bunch of Silverbacks AND COACHES headed down to CF Pearland for the Slaybell [sic] Challenge!  So we will be closing the doors Saturday morning to support the troops.   BLOCK OUT YOUR CALENDAR FOR OUR CHRISTMAS WORKOUT AND PARTY NEXT SATURDAY (8TH)!

11.29.2012

Posted: November 29, 2012 in Uncategorized

WARM UP: Run and Skip

BUY IN:   Rope x 100 x then Run 200 then R0w 250

STRENGTH:

WOD:
1 round (As a team of 3, each member rotates through each part of the triplet before moving on to the next triplet as a team)

50 x Box Jumps
Run 400m
Row (score is total calories rowed)

30 x Wall Ball
Run 200m
Row

Flying Burpees 30m
50 x Double unders
Row

Cash Out: 

Med Ball Sit Ups x 2 min

COACH’S NOTE:  Alright, so it’s halfway through bodyweight week.  We got to meet a new friend with the “Body Blaster” and played a five card hand of old favorites.  Today is the the “sprinty” one of the group, challenge yourself to drag race on this one.  At 3, 2, 1 go drop the hammer and stay on it.  Remember, their are no pit stops in a drag race.

WARM UP: Down and Back

BUY IN:   Same

STRENGTH: Navy Seal Pull Up Complex

WOD:

21-15-9

lunges (each leg)
situps
burpees
 Cash Out: 

 

11.27.2012

Posted: November 26, 2012 in WOD-Work Out of the Day

WARM UP:  And more

BUY IN:  Tabata Double Unders

STRENGTH: Handstand Push Ups

WOD:

3 rounds
50 x  double unders
run 400
10 x  ?

Cash Out: 

2 min max Sit Ups

11.25.2012

Posted: November 26, 2012 in Uncategorized

WARM UP: Ultimate Stretch

BUY IN:   Tabata Quarter Deck

STRENGTH: Mobility (After WOD)

WOD:

3 rounds
20 x Pull Ups
30 x Push Ups
40 x Sit Ups

50 x Squats

Cash Out: 

 

THANKSGIVING WORKOUT

Posted: November 22, 2012 in Uncategorized

DON’T LET HOLIDAY STRESS GET TO YOU. Get in the box and work it out.

DON’T FREAK OUT BECAUSE IT’S THANKSGIVING, YOU CAN STILL GET YOUR WOD ON!  9 am ONLY!

FRIDAY: CLOSED

SATURDAY: 7 am FUNDAMENTALS, 9 am – 11 am OPEN GYM

WARM UP: Down and Back

BUY IN:   Same

STRENGTH: Shoulder Press 3 x 2 @ 1rm

WOD:

5 RFT

20 walking lunges with overhead hold

40 double unders

 Cash Out: 

Burpees x 1 min, rest 1 min, Burpees x 1 min