08.04.2011 – CrossFit Silverback



WARM UP: Down and Back x 3

BUY IN:  See Above

STRENGTH: Shoulder Press 5 x 3, 3, 2, 2, 1 @ 85% 1RM


For time
30x Back squats (225#/135#)
Row 1000m

CASH OUT:Wall Walks or Hand Stand Hold or Hand Stand Push Up x 3 sets

Maybe another athlete has encouraged you, but did they have pom-poms? Never a dull moment in the Silverback Nation


Danny at depth, head up and looking strong, I'm getting all misty. WAY TO GO SILVERBACK

Val with the first Ladies Rx of the day.





10 Responses

  1. The waiting continues…the good news is that the problem is not a ligament or meniscus. I hope to be back soon.

    I kinda feel like a little kid waiting for Christmas morning. The only thing I’m worried about is that Santa (i.e. the CF “Silverback gorilla fairy”) may leave a few lumps of “coal” in my “stocking by the fireplace” (the box).

    I’m truly going a little insane waiting for clearance to get back at it.

    Good luck to all and to all a good day!

    Dick D.

  2. brad

    I can understand the insantiy. Looking forward to getting you back, Dick. However, this is not the week for a man with a bum knee. Somehow, Matt has programmed four consecutive days with squatting involved. My knees, quads and hammies are screaming, and I haven’t even done today’s wod yet.

  3. Jonathan

    Great pic, Danny. You couldn’t go half that deep just a few short months back.
    Dick, hang in there, buddy. We’re ready to see you back in the box.

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