Archive for January, 2013

FREE INTRODUCTORY LESSON for visitors on Tues or Thurs at 5:30 pm. GET IN TONIGHT.

GIC NOTE: So here is what happened on this WOD. The workout that I had pre-programmed didn’t post, and the spreadsheet I normally send to the coaches on Sunday got run over by Bible study.  So when Dick rolled into the 5 am he had to improvise, and what an improvisation.  Dick went to one of our favorite sites, kindred spirits if you will, Outlaw CrossFit to pull the Strength and WOD.  This is a modified version of The Judge.  Why modified well after yesterday’s 90 Burpees Dick probably figured that 70 more would mean mutiny in the ranks, but he did add the 100 du’s.  As it was you all came in and “CRUSHED IT’.  Heck, even I did the the HSPU’s (2 mats).  You guys never cease to surprise and impress, GREAT JOB SILVERBACKS”

WARM UP:  Ultimate Stretch with a “Twist”  The twist turned out to be 25 x Hollow Rocks and 25 x Supermans

BUY IN:  Same

STRENGTH:  Deadlift x 10 every 2 min, 3 rounds

WOD: 

30 x HSPU

40 x Pull Ups

50 x KB Swing (53, 35)

60 x Sit Ups

70 x Squats

100 x Double Unders

 Cash Out: 

6 inch hold for 1 min x 2

 

Advertisements

THE WEEK AIN’T OVER YET!

Posted: January 31, 2013 in Uncategorized

FRIDAY THE SILVERBACK BUFFET  Time to make up that workout that you missed or go for that always challenging “BONUS”.

It's OK, just come in today to make up that WOD you missed.

It’s OK, just come in today to make up that WOD you missed.

SATURDAY OPEN GYM 9:00 to 11:00

01.30.2013

Posted: January 29, 2013 in WOD-Work Out of the Day

DON’T FORGET ABOUT FUN de MENTALS AT 5:30pm.

WARM UP:  Down and Back

BUY IN:   KB Clean and Swing Gauntlet

STRENGTH:  Dead Hangs and Hand Stands x 4 (to near failure)

WOD: 

Pure Pain
3 rounds
10x Clean & jerk (135#) 
20x Deadlift (135#) 
30x Burpees 

Cash Out: 

TGU Sit Ups x 2 min

 

01.29.2013

Posted: January 28, 2013 in WOD-Work Out of the Day

FREE INTRODUCTORY LESSON for visitors on Tues or Thurs at 5:30 pm. GET IN TONIGHT.

WARM UP:  Run and Skip

BUY IN:   Med Ball Medley 

STRENGTH:  Sled Push x 3 @ BW

WOD: 

Vincent
3 rounds
Thruster (95#/75#) 21-15-9x 
100m Farmer’s walk (40#/30# DBs) 
Ring push-ups 9-15-21x 

 Cash Out: 

Tabata Plank Holds

 

 

01.28.2013

Posted: January 27, 2013 in WOD-Work Out of the Day

DON’T FORGET ABOUT FUN de MENTALS AT 5:30pm.

WARM UP: 400m + Push Ups and Lunges

BUY IN:   The Bear x 3 min

STRENGTH:  Back Squat 4×4 @ 85%

WOD: 

Max rounds in 20 minutes
1x Bear complex (95#)
3 rounds of Cindy
30x Double unders

Cash Out: 

 Sit Ups x 2 min

What can you say but; GOOD WORK.

What can you say but; GOOD WORK.

 

THE WEEK AIN’T OVER YET!

Posted: January 24, 2013 in Uncategorized

FRIDAY THE SILVERBACK BUFFET  Time to make up that workout that you missed or go for that always challenging “BONUS”.

Regret; its never pretty.

Regret; its never pretty.

SATURDAY OPEN GYM 9:00 to 11:00

01.24.2013

Posted: January 23, 2013 in WOD-Work Out of the Day

FREE INTRODUCTORY LESSON for visitors on Tues or Thurs at 5:30 pm. GET IN TONIGHT.

WARM UP:  Run and Skip + Push Ups and Lunges

WOD: ITW

 

3 Rounds
7 x Deadlift @ 70% 1 RM +
Run x 200m  +
2:00 Rest
Then:
5 minute intermission (including 3rd-2min rest period above)
2
5x Front Squat @ 80% 1 RM +
2:00 minute Row @ >500m +
2:00 Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)
3
6 x Double KB Cleans (53#, 35#) +
10m KB Bear Crawl +
10m OH Carry
3 sets, 1 minute rest between