10.23.2012 – CrossFit Silverback



WARM UP: Down and Back

BUY IN:   Same

STRENGTH: Navy Seal Pull Up Complex



5 rounds


3 hang power cleans


6 shoulder press


9 back squat



**weight 1/2 body weight**


Cash Out: 

Hand Stand Push Ups x 3 sets

Patty begins to grasp a core concept of “scaling”; simple don’t mean easy.

Janie trying to ignore the timer directly above her as she finishes her round.


3 Responses

  1. Aggie93

    To those of you out there that are experiencing some “issues” with Range of Motion (ROM), “tweaked” muscles, and “jacked up” segments of pain, try these two websites for some solid information regarding SMR (self-myofascial release), proper positioning and stretching.

    –lots of open source info
    –great search engine (search a particular joint, muscle, body part, or movement)
    –tons of free videos

    –go to the technique tab
    –not as much open source information as mobilitywod, but lots to learn
    –good source for mobility products (rollers, bands, etc)

    These websites are not the “end all be all” but they are certainly a great way to heal and prevent common “injuries” or “hot spots” that we see in most athletic endeavors.

    See y’all Friday!

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