Filthy 50

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Advanced Stretching

Hip Mobility


20 Min AMRAP

5 Pullups

10 Pushups

15 Air Squats


Wodivore Blog Sept 28, 2012

1. Posterior hip mobilization
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers. 

3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.

5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

6. Couch stretch
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.



Strength- EMOM for 10 min 2 Hang cleans at 75% of your 1RM


WOD- “Karen” 150 Wall Balls for time


Wodivore Blog Sept 28, 2012

Can you improve your body’s ability to remember by making it move? That rather odd-seeming question stimulated researchers at the University of Copenhagen to undertake a reverberant new examination of just how the body creates specific muscle memories and what role, if any, exercise plays in the process.

To do so, they first asked a group of young, healthy right-handed men to master a complicated tracking skill on a computer. Sitting before the screen with their right arm on an armrest and a controller similar to a joystick in their right hand, the men watched a red line squiggle across the screen and had to use the controller to trace the same line with a white cursor. Their aim was to remain as close to the red squiggle as possible, a task that required input from both the muscles and the mind.

The men repeated the task multiple times, until the motion necessary to track the red line became ingrained, almost automatic. They were creating a short-term muscle memory.

The term “muscle memory” is, of course, something of a misnomer. Muscles don’t make or store memories. They respond to signals from the brain, where the actual memories of any particular movement are formed and filed away.

But muscle memory — or “motor memory,” as it is more correctly referred to among scientists — exists and can be quite potent. Learn to ride a bicycle as a youngster, abandon the pastime and, 20 years later, you’ll be able to hop on a bicycle and pedal off.

To date, most studies of the effect of exercise on memory have looked at more intellectual tasks, like memorizing lists of words. In those cases, regular exercise appears to improve the brain’s general ability to remember.

But the Copenhagen scientists wanted to see how exercise influences the development and consolidation of physical memories. So before having their volunteers master the squiggle test, they first had a third of the group ride a bicycle at an intense but not exhausting pace for 15 minutes. The other two-thirds of the group rested quietly during this time.

Then, after the computer motor-skill testing, a third of those who’d previously rested completed the same strenuous 15-minute bike ride. The others rested.

All of the volunteers then repeated the follow-that-squiggle test after an hour, a day and a week, to see how well they’d learned and remembered that particular skill.

Their scores for speed and accuracy of squiggle shadowing were almost identical at the one-hour point, although the group that had ridden the bicycle after the first computer practice session was a bit less accurate.

After a week, though, things looked different. The men who had exercised just after first learning the motor skill were noticeably better at remembering the task, with their tracing of the red line on the computer more agile and accurate. The men who’d exercised before learning the new skill were not quite as adept now, although they were better than those in the group that hadn’t exercised at all.

What this result suggests, says Marc Roig, a postdoctoral researcher at the University of Copenhagen who led the study with his colleague Kasper Skriver, is that physical exercise may help the brain to consolidate and store physical or motor memories.

Consolidating a memory is not instantaneous, after all, or even inevitable. Every memory must be encoded and moved from short-term to long-term storage. Some of those memories are, for whatever reason, more vividly imprinted than others.

It may be that physical, aerobic exercise performed right after a memory has been formed intensifies the imprinting, Dr. Roig says. It makes the memory stronger.

In the short term, though, exercise may leave the brain overstimulated, he continues, making it less able to pinpoint and access new memories. That may be why men who had exercised after learning the new skill performed worst during the first motor-memory recall test.

But they performed better in the long term, because their memory of the new skill was, it would seem, sturdier.

How a single workout can strengthen a particular memory is uncertain, Dr. Roig acknowledges, but he suspects biochemistry. “There is evidence that aerobic exercise produces substances” in the brain, like brain-derived neurotropic factor and noradrenaline, that drive memory consolidation and learning, he says.

Ultimately, how exercise operates in this context may be less significant for most of us than when. The “timing of the exercise is critical,” Dr. Roig says. To be maximally effective, it needs to be performed “right after exposure to the information to be remembered.”

Want to remember how to ride that bike, in other words? Then ride it as soon as you have managed to stop wobbling. The exercise seems able then to cement the memory of how to ride. Ditto if you’ve just perfected the snap of your tennis serve or the spin on your soccer kick. Go for a run immediately afterward, and your body may later better remember.

Whether that same run will strengthen the creation and storage of more intellectual memories remains to be seen, although Dr. Roig is optimistic. He and his colleagues are working with schoolchildren in Copenhagen to determine whether having the youngsters run about or otherwise exercise immediately after being taught a new concept improves their later test scores in that subject. Early results are promising, and could make the mastering of algebra almost invigorating.


Not So Bad

Not So Bad

Skill- Kipping Pullup, Butterfly Pullup



Deadlifts at bodyweight



Wodivore Blog Sept 26, 2012

Epson Salt Bath

This is a popular method for curing sore muscles, rickety joints, and fried nerves. Probably more popularly expounded than actually used– if finding Epsom Salts at your local grocer is any indication. You have to dig around the bottom racks of the Nature section, past all the lavender and spices to even find the stuff. Either people are mining this out of their backyards or it’s simply not in that high of demand.

For my part, I think salts are legit. After a previous workout I was feeling pretty stiff. My lower back, hamstrings, and shoulders were all a bit banged up. I soaked for less than 10 minutes amidst 2 cups of Epsom Salts and a tub full of piping hot water and walked out feeling limber as a pre-teen gymnast. Add a small glass of wine and I was on my way to having quite possibly the best sleep I’ve had in years. Curious as to why I was feeling so great after such a short episode, I googled “Epsom Salt Bath” and found the following article. It’s a quick read, but interesting. Just another piece of the recovery puzzle falling into place.


Most of us know about the importance of iron and calcium for our bodies, but what about magnesium? It is the second most abundant element in human cells and the fourth most important positively charged ion in the body. It helps the body regulate over 325 enzymes and plays an important role in organizing many bodily functions, like muscle control, electrical impulses, energy production and the elimination of harmful toxins.

Most of us are deficient in magnesium, so I’m going to put on my wise-granny hat on here and tell you this: soaking in a bath with Epsom salt, which is high in magnesium, is one of the easiest ways to get a boost.

According to the National Academy of Sciences, American’s magnesium deficiency helps to account for high rates of heart disease, stroke, osteoporosis, arthritis and joint pain, digestive maladies, stress-related illnesses, chronic fatigue and a number of other ailments. Who knew?!

Our magnesium levels have dropped by half in the last century due to changes in agriculture and diet. Industrial farming has depleted magnesium from soil and the typical American diet contains much less magnesium than that of our forefathers. And in fact, the modern American diet with its fat, sugar, salt and protein actually works to speed up the depletion of magnesium from our bodies.

Another factor in decreased magnesium levels has been our focus on getting enough calcium. It’s a delicate dance–calcium depletes magnesium yet calcium functions best when enough magnesium is present. Studies indicate that taking a calcium supplement without enough magnesium can increase the shortage of both nutrients. Researchers have found that many Americans have five times as much calcium as magnesium in their bodies, although the proper ratio for optimum absorption of both minerals is two to one.

With such widespread magnesium deficiency one might think that magnesium supplements would be called upon, but studies show that magnesium is not easily absorbed through the digestive tract. The presence of specific foods or drugs, certain medical conditions, and the chemistry of a person’s stomach acid can render magnesium supplements ineffective.

This brings us to Epsom salt. Known scientifically as hydrated magnesium sulfate, Epsom salt is rich in both magnesium and sulfate. While both magnesium and sulfate can be poorly absorbed through the stomach, studies show increased magnesium levels from soaking in a bath enriched with Epsom salt! Magnesium and sulfate are both easily absorbed through the skin. Sulfates play an important role in the formation of brain tissue, joint proteins and the proteins that line the walls of the digestive tract. They stimulate the pancreas to generate digestive enzymes and are thought to help detoxify the body of medicines and environmental contaminants.

Researchers and physicians suggest these health benefits from proper magnesium and sulfate levels, as listed on the web site of the Epsom Salt Industry Council:

Improved heart and circulatory health, reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure.

Improved ability for the body to use insulin, reducing the incidence or severity of diabetes.

Flushed toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances.

Improved nerve function by electrolyte regulation. Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood.

Relieved stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.

Reduced inflammation to relieve pain and muscle cramps.

Improved oxygen use.

Improved absorption of nutrients.

Improved formation of joint proteins, brain tissue and mucin proteins.

Prevention or easing of migraine headaches.

All this from a bath? Hurray! While there are many different brands of Epsom salt, they are all the same product chemically, and can be found at most drug stores. Add two cups of Epsom salt and soak for at least 12 minutes. Do this three times weekly.




Work to find 1RM Overhead Squat


150 Double Unders

50 Overhead Squats 95#/65#

50 Box Jumps

50 T2B

50 Pistols Alternating

150 Double Unders


Wodivore Blog Sept 25, 2012

We all know we need sleep, and most of us would admit that we probably need more. Unfortunately, that knowledge often isn’t enough to compel us to take action to improve our sleep habits (or lack thereof). In many Western societies, the hard-charging, gogetting executive takes pride in sleeping less than his or her competitors, purportedly “getting more done” in any given day. (From a raw productivity perspective, that may be true, though research suggests that being chronically sleep deprived significantly impedes psychomotor function, memory retrieval, and… work productivity. So spending more hours getting stuff done – at the expense of sleep – makes you get less done in any given hour. Ah, the irony.) In the realm of athletics, sleep seems to be the red-headed stepchild: clumsily acknowledged, generally overlooked, yet permanently part of the family. To the detriment of our health and performance, we often don’t give sleep proper priority. I think it’s high time that we help sleep come in from the cold.

Kettlebell Hell

Kettlebell Hell

Skill-Work overhead Mobility

Advanced Stretching


150 KB Swings For time 53/35#

Kicker- At the top of every min do 7 Burpees


Wodivore Blog Sept 24, 2012

True. Proteins are composed of small molecules called amino acids. There are twenty-two standard amino acids, eight are called essential amino acids because the human body cannot create them from other compounds, and so they must be obtained from food. (The eight essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.) Each different protein is composed of various amino acids put together in varying order with almost limitless combinations. Most proteins are large molecules that may contain several hundred amino acids arranged in branches and chains. Proteins have various functions; they can provide structure, help in digestion, aid in muscle and play a part in our ability to see.

Basically, protein and amino acids are the building blocks of muscle, and as the saying goes, “Flesh builds Flesh.”

True. Whey protein is an abundant source of branch chain amino acids, these are used to fuel muscles and stimulate protein synthesis. The key player in protein synthesis is the essential amino, leucine. When ingested in high amounts, such as with whey protein supplementation, there is greater stimulation, which leads to increased recovery. Recovery is the key factor, as we do not build muscle while training. Training breaks muscles down; only during the recovery phase does muscle growth occur.

True. Protein synthesis is the mechanism by which the body affects recovery and repairs muscle. During exercise muscles will break down; the repair of the damaged muscle is known as anabolism. This is the building up and the growth of the existing and previously damaged fiber. When the body produces more synthesized protein than it consumes through its catabolic processes muscle will be developed.

True: Increasing protein intake through a diet rich in animal proteins and supplementing with whey protein will increase strength, muscle and recovery.

True. The body contains natural digestive enzymes that are used to break down your intake of food molecules. Individuals trying to gain muscle and strength are normally consuming an excess amount of calories and many times their digest this system cannot handle the surplus. To help enhance nutrient utilization a person should include digestive enzymes before eating some of their larger meals. Key factors that play into increased digestion are chewing the food completely before ingesting and not consuming water or beverages with the meal. Digestion starts in the mouth, if a meal is not chewed properly it will not completely digest. Liquids tend to dilute stomach acids and digestive enzymes and decrease the body’s ability to digest foods.

True. Creatine occurs naturally in anything with a skeleton and helps to supply energy to all cells in the body, primarily muscle, by increasing the formation of ATP. ATP transports chemical energy within cells for metabolism.

True. Whey protein, a high protein diet, supplementing with BCAA, leucine, vitamin D3, digestive enzymes, water and creatine all work to increase strength and performance. Avoiding gluten and gut irritants increases gut health, which translates to increased immune function. A healthy immune system is your best friend when it comes to performance and recovery.

Any crowd that shuns supplements, shoes, strength and curls is confusing. Any demographic striving for elite human performance should be looking to increase recovery, muscle and strength. The same confusion extends to the people who won’t wear shoes when they lift because it is not functional or do not think strengthening your biceps brachii through isolated single jointed movements has benefit. If your goal is elite human performance, things like supplements to aid in recovery, shoes to increase your lifts and curls to strength your biceps brachii for pulling movements makes total sense.

Remember for it to be called a strength program, it has to get you strong. For it to be called a conditioning or speed program, it has to get you in shape and fast. And if you are doing everything in your power to increase recovery and performance you have better be consuming the right things to get you there.

I have never wanted to mediocre at anything. I have never been average at anything I have poured myself into. And I can’t understand the desire to strive for mediocrity.

When you walk into the gym you should want to be the strongest, fastest, most explosive, well muscled athlete with the biggest engine. Period. Striving for anything less is unacceptable

Saturday Baby oh yeah

Saturday Baby oh yeah

With a parnter complete:

Run 400m

200 Squats

Run 400m

150 Push Press (45, 35)

Run 400m

100 Pull-ups

Run 400m

50 Burpees

Run 400m

Only one person can work at a time.  Both partners need to complete the 400m run.  While one partner is running, the other is holding a plank.  The same goes for all the other exercises.  While one person works, the other holds plank. Divide up the reps any way you want.


Skill/ Strength

KB OH Squats


5 Rounds for Time

10 Front Squats 135#95#

15 Weighted Lunges 135#/95#

20 Wall Balls 20#/14#

25 Box Jumps


Wodivore Blog Sept 21, 2012


There are two kinds of people in the world: those who are good at the jerk, and those who are not. For the latter group, there are so many things that can go wrong or be misunderstood that it can be very daunting to correct the movement. One of the big problems is moving into the split posiiton properly.

First, it’s important to understand that the dip and drive of the jerk, whether split, power or squat, is vertical. In fact, the bar actually needs to move backward slightly as it moves into the final overhead position. Often when doing the split jerk, athletes will drive forward and dive toward the front foot. You have to be patient: finish your vertical drive and only then begin to split.

When moving into the split position, keep the hips under the bar (this may feel like pushing the hips forward slightly) and reach the front heel forward. Don’t reach with your chest. Leading with the chest will pull the hips out from under the bar, cause the back foot to over-reach, and the front foot to reconnect too soon and too close. The effect is a bar forward of a base that isn’t balanced, even if the bar actually moved straight up. Let the chest move forward the slight amount it needs to in order to achieve the proper overhead position naturally by focusing on moving the bar back over the base of the neck and locking the shoulder blades back together. Keep the back foot close to the floor and pick up the front foot enough to get it out far enough and landing flat. Your weight should be balanced about evenly between your front and back feet and the hips right under the bar.





400m Run

15 KB Swings 53/35#

15 Situps

15 Air Squats


Wodivore Blog Sept 20, 2012

The movements we choose in Fitness are Compound Yet Irreducible

Functional movements are multi-joint, whole body movements.  Rather than isolating movements to any one or two joints, functional movements take a system of joints through a full range of motion.  These movements are found everywhere in life, which is what makes training them so crucial to independent living. For example, lie on the floor and count the number of joints you use to lift yourself to a standing position.  This is why we rarely use isolation exercises – the sum is greater than it’s parts.

Grace (Benchmark)

Grace (Benchmark)


“The Clean” Olympic Lifting Day

WOD- “Grace”

30 Clean and Jerks for time

Mens Rx Weight is 135#      Womens Rx Weight is 95#


1) Stand with your feet approximately hip width apart.

2) Squat down and grasp the barbell in an overhand grip, utililzing the hook grip with your hands wider than shoulder width apart. Your back should be slightly arched.

3) Lift the barbell off the ground by extending your knees and hips. Keep your arms straight. Shrug your shoulders up as the barbell reaches your knees.

4) As the bar reaches mid-thigh, jump upward and extend your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms. When the arms bend the power ends.

5) As the bar is moving up, pull your body under the bar by bending and lifting your elbows.

6) Catch the bar on your shoulders while at the same time moving into a Front Squat . Your thighs should be at least parallel with the floor. Your feet should move out slightly so you land with your feet shoulder width apart.

7) Extend your legs and hips to stand straight up. This exercise should be done as one quick, fluid movement.


Wodivore Blog Sep 19, 2012

Nutrition is on everyones mind.  If you spend anytime reading health and fitness literature you’ve noticed that the “Paleo” diet is becoming more and more main stream.  It has many names, with slight variations, caveman diet, primal, etc… We like to call it just plan real food.  If you could kill it or grow it without the use of machinery, it’s good to go!

It also starts off Fitness’s 100 words of fitness: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 
~Greg Glassman

 Another great resourse for nutrition information is Mark’s Daily Apple.  Today he posted his 8 Key Concepts which are the following: 

1. Yes, You Really Can Reprogram Your Genes
2. The Clues to Optimal Gene Expression Are Found in Evolution
3. Your Body Prefers Burning Fat Over Carbohydrates
4. 80 Percent of Your Body Composition Success Is Determined by How You Eat
5. Grains Are Totally Unnecessary
6. Saturated Fat and Cholesterol Are Not Your Enemy
7. Exercise is Ineffective for Weight Management
8. Maximum Fitness Can Be Achieved in Minimal Time With High Intensity Workouts