So, maybe you need a new habit.


Sometimes when I consider what tremendous consequences come from little things. . .I am tempted to think. . .there are no little things.
(Bruce Barton)

You don’t need the latest super-food from the Amazon.  You don’t need a Shake Weight or Perfect Push Up.  It’s not a pill or piece of equipment.  You need to know the dirty little secret of self-discipline. Continue reading

It’s time to up our game.

cfsb1024Over the last few weeks we introduced and experimented with new programming.  These changes were the result of a number of factors including discussions over the last few months with some of the top thinkers and coaches in CrossFit.  However, we never change our goal, what follows is a quick summary of our thinking:

Our Goal is to coach every Silverback to reach their genetic potential.  Even more simply stated; helping you create the best you.  No matter where you are started or where you are right now we want the safest, most effective and efficient journey to optimal health and performance.

Competition: When Coach Glassman would explain why CrossFit needed community, “If you want the best quarter mile out an athlete, put another athlete next to them”.  Competition is an integral part of CrossFit because it is an integral part of human behavior. The CrossFit Games showcase the elite of the elite, where genetics, training and timing all merge in a pinnacle event. The CrossFit OPEN is our opportunity as a community and individuals to realize our progress and success relative to other athletes and boxes the world over.  Last year over 240,000 people participated.  The results are maintained in a database where we can measure our progress based on gender, age or geography.   We will use the OPEN as the lynch pin for our training calendar.

A rising tide raises all ships:  CrossFit has always promised elite fitness and keeps setting the bar higher and so should we.  It’s a fact that you program to your strengths and by default that means avoiding weaknesses as well and we have been no different.  Our new programming is going to challenge everyone.  Don’t get frustrated while we attack our limitations and blind spots, this is growth, this is bullet proofing.   Under our revised methodology we may only have a few Rx in a day, I’m OK with that.  Wouldn’t you be suspicious if you walked into a dojo where 85% of the students were black belts. Coaches will continue to scale the loads and movements so they are appropriate to push you to the edge and not over.

No more stratified classes: It goes in the face of the core concept of CF training as broad and inclusive, not to mention the community.  Originally recommended as part of a business strategy, I tried it and I don’t like it.  I didn’t like the baby pool effect of the beginner class and I don’t like our most advanced athletes not leading by example and spurring on their fellow athletes.  The greatness of our box lies in our willingness to not just work harder but the mutual support and suffering of all of those around us.

As much training as you want :  Frequently we will have “Next Level” training that goes beyond our standard hour of training.  EVERYONE is invited to take part.  Next Level training represents skills, strength and endurance training that we need to maximize our performance gains, but simply doesn’t fit in our hour format. The “Next Level” training isn’t secret sauce; it’s just gravy for the steak and taters in the regular class.

We CrossFit because it gets results unlike anything before.  We love CrossFit because we constantly do things we never imagined could..  At Silverback we program to get results and create opportunities for real achievement and recognition for it.  A ladder is fun to climb but painful and boring place to stand.

Meet our newest team member


cfsb12211Kelle McClay, our new Member Experience Specialist.  She has been a member since July of 2014 and made a huge impact on all those around her with her enthusiasm and hard work. We thought we should capture some of that lightning in a bottle and bring her on board to make sure all of our members know how much we care about them and their progress and to create an open line of communication to the coaches. If you know Kelle please congratulate her on a great job already and If you don’t know Kelle please take a couple of minutes to read her Silverback story and then introduce yourself.  Check out Kelle’s Silverback journey


I love all the questions that all of the athletes have brought to the table this week. Many of the athletes mention their weight and the need to get on a scale daily or weekly to check for changes. Beside the fact that our challenge is an awareness challenge, what does the scale really tell you that you don’t already know. At what point did you look at yourself naked in the mirror and say “I wonder if I’m in good shape or not?”, you already knew the answer. But there we go, running for the scale to either blow sunshine up our skirt an let us know that yes, I’m smart enough, I’m good looking enough and dog gone it people like me or confirms our inner knowledge that we are once again falling short of our inner fitness model. If your scale and you were to appear on Dr. Phil he would inform you that in either scenario the little SOB is an enabler and then ask you “How’s that working for ya”. Do you think if a “Biggest Loser” contestant passed you on the street you wouldn’t know they were unhealthy without knowing their weight, more importantly if they dieted and worked out could they lose 100 lbs without getting on a scale? Weight is one of dozens of metrics used to measure body composition and thereby to a small degree our level of fitness. We are trying to form a more sustainable long term relationship between how we feel and what we eat, how we look happens to be a side benefit, a really great one but still a side benefit. Stay off of the scale for 30 days, look past the trees and see the forest it’s a much more enjoyable scene.