08.17.2011 – CrossFit Silverback

16
Aug

08.17.2011

WARM UP: Ultimate Stretch (+)

BUY IN:  Kettlebell Gauntlet

STRENGTH

WOD: SILVERBACK STRONG

1) AMRAP 7min TGU + 3 SNATCH+ 3 OVERRHEAD SQUATS

2a) ROPE CLIMBS X 4 (ROPE ROWS 4X5)

2b) Wall walk x 4

3)   Tabata Jump Rope 6 minutes

CASH OUT:

Oh Boy!

Ryan on his first trip up.

Ten rounds for Tara.

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6 Responses

  1. Can I just say if you polled my family and childhood friends on whether or not I could ever climb a rope the results would be overwhelming, like 99%No and 1% yes. I was never what you would call “athletic” and tried my best to never ever sweat…..yuck!

    Oh how times have changed. Crossfit has really changed so much about my life. I am now a girl who lifts heavy things, does pull ups, climbs ropes and yes, sweats profusely. How did this happen? A few years ago, somewhere between 3, 2, 1….go and “TIME!” I found a secret girl buried deep inside. I’m so thankful to Crossfit and Matt for helping me discover my “other personality”.

  2. brad

    Casey – Awesome work. Congratulations. Having tried to keep up with you for the last 20 months, I know you are a woman who lifts heavy, works fast and does things previously thought impossible. But I got you beat on the sweating part….

    And, also, very good to see Dick D back in the box. Hope that knee improves quickly.

  3. I admittedly was tentative on the knee. No sharp pains except in my pride today. I’m woefully out of shape. As I lay here typing my legs seem to be completely removed from my body.

    I’m resolved to come back slowly but will be there to hang out when I’m in rest phase. For now I’m going to CF every other day for 2 or 3 weeks. I will progress to 2 on 1 off after that and eventually get back to the full meal deal of 3 on 1 off (or whatever my schedule allows).

    As for the WOD:

    1000 meter row to test the knee…so far so good.
    Ultimate Stretch…uhm I have some very tight legs and things just were not coordinated.

    KB gauntlet…sucking for oxygen like a fish out of water.

    WOD @ 30# KB:

    12 rds with shallow depth on OHS (last two or three rds I switched to 4 goblet squats with proper depth)
    rope climbs and wall walks Rx.

    subbed 4 sets each of push ups, sit ups and air squats instead of jumping rope. This part really put a hurting on me. My gas tank was on “E” at this point.

    In a nut shell, I feel alive again. I am a big bag of mush right now but feel good about it.

    I have missed this congregation of animals immensly. Thank you all for the kind words.

  4. Jonathan

    Dick is back!!! Good to see you in the box, bro. Casey, keep on keepin’ on! Also a shout out to Ethan for doing double unders through the entire tabata jump rope. Very impressive.

    GIC, this was a pretty fun day. I definitely could use some work on the KB OHS…those were a bit….awkward…12 rounds @ 45#.

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