It was a GREAT WEEKEND to be a Silverback

Posted: February 11, 2013 in Uncategorized

This weekend Erica and DJ both cleaned, squatted and pushed their way to a 3rd and 5th place respectively at the “Forever Young” 35 to 44 challenge.  The GIC, not so good (see below).

10 WOD's between them, they EARNED that sugar based brain killer.

10 WOD’s between them, they EARNED that sugar based brain killer.

2nd or 5 WOD's, Erica won her heat in a come from behind.

2nd or 5 WOD’s, Erica won her heat in a come from behind.

My hand on a Bible this is the most motivating picture of the day.  Notice how I have clearly impressed the judge with my wheezing and clipboard technique.

My hand on a Bible this is the most motivating picture of the day. Notice the judge deciding whether or not to call for the defibulator.

Sometimes it’s  a moral victory;  So I finished 19 out of 20, and here’s why I am OK with that.  I was running late making sure the 9:00am workout was covered.  Garrett came through at the last minute and I turned the car around, unfortunately I missed the “suprise” 4th WOD.  So yes I beat someone who had an entire WOD head start in points.  At least it makes it sting a little less when I think of it that way.  Erica and DJ rocked, and hopefully we can fully deploy the Nation to compete next year Jim, Oliver, Judi, Vaughn, Donna, Renee you listening.

 

02.11.2013

Posted: February 11, 2013 in WOD-Work Out of the Day

DON’T FORGET ABOUT FUN de MENTALS MOVING TO 7:30 PM Tues and Thurs.

WARM UP:  Tabata Jump Rope (Single Unders)

BUY IN:   3 Rounds for time

Walking Lunges x 10m
Squats x 10, 15, 20
Walking Lunges x 10 m
Push Ups x 10, 15, 20

STRENGTH:  Back Squat 4 x 3 @ 90%

WOD: 

3 rounds
10x Clean & jerks (135#/85#)
50x Double unders

Cash Out: 

Row x 500m

 

 

 

Did you pay your dues?

Posted: February 8, 2013 in Uncategorized

CLARIFICATION: “DID YOU PAY YOUR DUES” meaning did you make all your workouts this week, not about your membership.  Didn’t think about that till a couple of members asked about it last night.

Here’s a sneak peek at this weeks “Bonus”, now let’s get in here and start the weekend right.

“Bonus” 4 Rounds for Time:
400m Run
10 HSPU
5 Tire Flips
2 Muscle Ups

02.07.2013

Posted: February 6, 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:  400m Run then:

3 rounds
10 Kip Swings
10 Ketllebell Swing
10 PVC OHS

BUY IN:    

STRENGTH:  Navy Seal Pull up w/ Push ups

WOD: 

42-30-18
Wall Ball (20/14)
Kettlebell Swing (53/35)
Box Jump (24/20)

 Cash Out: 

Tabata Plank Holds

 

02.06.2013

Posted: February 6, 2013 in WOD-Work Out of the Day

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

WARM UP:  3 rounds

50 x Jump Rope
10 x  Shoulder Pass
10 x Inch Worm + Push Up

BUY IN:   

STRENGTH:  

WOD: 

5 minute AMRAP
5 x  Pull Ups
10 x Push ups
15 x Squats

5 minute rest

4 minute AMRAP
10 x Power Snatches (75/45)*
5 x Toes 2 Bar

4 minute Rest

3 minute AMRAP
6 Thrusters (75/45)*
3 Kettlebell swings (70/53)

3 minute Rest

2 minute AMRAP
200m Repeats

2 minute Rest

1 minute AMRAP
Burpees

*same bar

Cash Out: 

 

02.05.2013

Posted: February 4, 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:  Row 500m then

BUY IN:  3 rounds

10 x Lunges
10 x Hollow Rock
10 x Squats

STRENGTH:  

10 sets x 2 Deadlift (hand release at bottom, NO TOUCH AND GO)
Complete set every 2:00 minutes Ultimately trying for a 2RM here

WOD: 

100 Double Unders Immediately followed by
5 Rounds for Time:
10 Toes 2 Bar
5 Deadlifts @ 85% of  final weight from Strength  

Cash Out: 

   3 Min cumulative handstand hold

02.04.2013

Posted: February 3, 2013 in WOD-Work Out of the Day

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

Zach has been saving some workouts in his back pocket and we thought we would take’em for a spin this week.

WARM UP / BUY IN:   

400m Run then
3 rounds
10 Kip Swings
10 Shoulder Pass
10 Inch Worm + Push Up

STRENGTH:  Back Squat 4×5 @ 80%

WOD: 

30 Power Cleans
25 Front Squats
20 Shoulder 2 Overhead
15 Hang Power Snatches
10 Overhead Squats
RX (115/75)

Cash Out: 

100 Abmat sit ups (straight legs)