WOD: 03-29-2010 – CrossFit Silverback


WOD: 03-29-2010

“Don’t be the Slow-poke”

Team of event with 21-15-9 of:

Push Press

KB Swing

Box Jump

Ab-Mat Sit Ups

Each team member starts at a different station, starting at the same time athletes will not change stations until all members of the team complete their reps. Β Once each member has hit all 4 stations is one round.

16 Responses

  1. drew

    Can’t believe it but my alarm did not go off (I know it sounds like the oldest excuse in the book). Bummed I missed this one!

  2. Christina

    Drew, we can’t believe you weren’t there either…we had to do jump rope with consequences and we didn’t have our comic relief! I feel like I haven’t seen you in months but that might have something to do with the fact that I only came once last week. Hope to see you soon. Gary and I are planning to have a family CFS day the end of April so keep you calendars open everybody! I thought we would call it “Not so Paleo” See everyone in the morning.

    Good job this morning team!

  3. brad

    I liked this one a lot. Interesting paradox. Want some rest? Great, smoke the routine and get some. If not, no rest. PP@115 were the toughest. I’ve never envied someone doing situps more than I did tonight (as I was jumping on the box).

    Good teammates in Laura and Matt. 10:13?

    Let’s keep this one in regular rotation!

  4. Tim M

    It was intense . . . . .
    I went with 115 on the PP also & it REALLY slowed me down. That’s OK though, sometimes ya just gotta do it!
    Time was 10:38.
    A big welcome to Tommy & Meagan – ya’ll come back now!

  5. Lori

    Those box jumps or jump rope killed my Achilles Tendon is there something I can do to prevent? Different type of shoes??

    Any Input would be appreciated!


    1. brad

      I’m not qualified to diagnose the cause, but I do know that the first 2 or 3 times I jumped rope (after not having done so for years), my calves, tendons and feet were very sore.

      I don’t know that shoes would make a big difference, but many crossfitters use flat soled shoes (especially for heavy lifting). Thick, cushioned running shoes are too spongy for what we do most of the time.

    2. silverbackmattp

      More likely the jump rope, while “killed” is tough to qualify, we can take a look at your footwear but what is more likely is your jump itself. Remind me thurs and we will work on it.

  6. drew

    Had fun this morning. Great job Casey! I was waiting for the WOD to post. Time was 7:08 with 135lbs (thanks zach!) With 116 sit ups.

  7. laura

    Casey you did a great job this morning πŸ˜‰
    I had fun too! I did 75# SDHP and 75 situps…time was 7:06 or 7:10 can’t remember πŸ™‚
    Kinda strange but for some reason I didn’t feel like I was going to DIE after it was all over….I recovered super quick and it wasn’t bad…. hmmmm!

  8. Gary

    Great job, Casey!! Especially managing a class of 16 this morning. I’m a sore, if that makes you feel accomplished.

    You’re going to have to help Drew with his stretching lingo at some point, if he wants to help out, otherwise someone might hurt themselves. I don’t think anyone can go parallel (except maybe a few girls) and I certainly don’t think anyone can put their knees inside their thighs.

    1. Casey

      Gary, Let’s find a time to meet up at the box. There’s no time after the 5AM WOD since you have to get to work. You guys have kid’s activities on Saturdays……..so text me sometime if you can meet up at a 5:30 class and I’ll meet you there and work on it.

  9. Casey

    You guys are sweet. I definitely need more practice. It’s different being on the other side of the watch, not to mention 16 athletes!! I was a little overwhelmed. Thanks for your patience and support πŸ™‚

    I appreciate your help in the cool down Drew…………lingo and all………I need to find a lounder, deeper voice………….can Matt program for that??

  10. Christina

    I loved this workout this morning and Linda was a great partner. We did 53lb SDHP which I didn’t think was possible, but I guess I was wrong. My arms are sore too from both days of working out if that makes you feel good Casey. I thought you did a great job today.

    I did 70 something situps which i thought was pretty good until I saw Drew’s score! He makes me look like a slacker…but so good to see you this morning!

    See all you Silverbacks on Thursday…

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