Wodivore Treat

Wodivore Treat


5×5 Sumo Deadlift High Pull

*You have 1 minute to get 25 KB swings. If you do not get 25 KB Swings in 1 minute, count a penalty. 
*Perform this workout one minute on and one minute off. Total time is 10 minutes, or 5 rounds of swings.

If you fail to complete the 25 reps, for each missed rep you wil perform 10 Burpess at the end of the 10 min



Partner assisted resistance sprints

7 min

Partner A goes down and back, then switch.


Wodivore Blog Nov 30,2012

Everyone be cognizant of what you are about to eat throughout this holiday season. Don’t let all this hard work go to waste. We will be having a 30 Paleo challenge starting on the 7th of January 2013. We will be teaming up with AdvoCare and prizes will be awarded to the winning female and male. So keep that in mind!

Just Jump!

Just Jump!

Advanced Mobility

Hip and Shoulder

Take 30 min to just stretch and roll with someone you feel comfortable with. Advanced buddy assisted stretching!



Thrusters 95#/65#

Box Jumps 24”/20”


Wodivore Blog Nov 29, 2012

The Importance of Shoulder Mobility and Scapular Stability

shoulderIf you’ve been following my series on joint mobility you’ll know that I’ve already covered how to improve and maintain joint mobility for the hipsthoracic spine, and ankles and wrists. Today and tomorrow I’ll be going over the shoulder. The shoulder is a tricky joint because it has to provide adequate stability while maintaining full mobility to prevent injury and maximize function and performance. If you look at yourself in the mirror and wave your arms around, you’ll see what I mean. If that doesn’t work, watch a swimmer, preferably one doing the IM, and watch the incredible range of motion in those shoulders. That’s what the human body is capable of.

Know what you’re looking for and you should be able to count ten different types of shoulder articulations. Ten! Contrast that with the hips (eight), the ankles (two), the wrists (four), or the spine (five), and the shoulder is clearly the most complicated joint with the greatest range of motion. Because “with great power comes great responsibility,” the shoulder is also perhaps the joint most vulnerable to injury. You can do a whole lot with a well-functioning shoulder joint, but you can also really mess yourself up and curtail your activity level for a long time if you get haphazard with its maintenance. Take it from a guy who messed his shoulder up more than once: shoulder health is absolutely required for an active, enriched life. And if you plan on attaining any sort of athletic competency on any level, you need good shoulders.


Shoulder Structure

A person’s shoulder joint is composed of the clavicle (collar bone), the scapula (shoulder blades), and the humerus (upper arm bone), along with two joints – the acromioclavicular, or AC joint; and the glenohumeral joint. AC joints exist between the clavicle and the scapula, whereas the glenohumeral joint is the classic ball-and-socket joint responsible for basic arm rotations and hinging. All these bones and joints are in turn supported by the surrounding musculature.


The surrounding musculature is extensive. You’ve got the big boys, like the rear, middle, and anterior deltoids or the trapezius, that get all the credit. They’re the ones that pop out and look great in tank tops. Important? Yes. But there are more important ones, I’d argue. Because for all that mobility and all that muscle mass to work correctly, you need stability. You need a base, something to work from.

This concept isn’t new, and it’s certainly not unique to the human shoulder joint. The entire body’s continuum of joints is governed by this “law.” Mobility-centric joints, like the hips, thoracic spine, and ankles, are connected to stability-centric joints, like the knees and lumbar spine. Each requires the next in line to function correctly and smoothly.

For the mobile shoulder joints to stay mobile and healthy, they rely almost entirely on the proper function of the scapula. Yes, the true key to shoulder mobility is scapular stability. You gotta have strong shoulder blades. You need a foundation.

While doing the bench press, that infamous destroyer of rotator cuffs, a trainee must tighten his scapula to create a “shelf” to lay against the bench. A trainee must also maintain that shelf throughout the set, even (especially) when pressing up. This is scapular retraction, and benching without it – with a loose, rounded back on the press up – will eventually kill your shoulders. It certainly knocked mine out for a good couple of months the most recent (and last) time I tried to max out my bench.

Any overhead work, whether it’s pressing a barbell, lifting a growing child, or moving luggage into the overhead bin on an airplane, requires scapular elevation to help the acromion clear the rotator cuff. It moves, ideally, smoothly, but if you’ve got poor scapular function (say, from kyphosis, or poor thoracic mobility), the upward rotation is halted, and impingement syndrome can result.

Back squats work best with a close grip and strong scapular retraction in order to urge the rest of the torso to stiffen and create that “shelf” for the bar to lie on. Try doing back squats with a wide grip and lax shoulder blades to see what I mean. Actually, don’t; it’ll just hurt your shoulders.

Rowing (machine, boat, or barbell) is all about scapular retraction. You’re not just going to yank on a cable or work a paddle by flailing your arms wildly. Well, you could, but you’d injure yourself. Setting your shoulder blades back and keeping them tight creates a safe, linear path for your primary rowing muscles to travel.

Pull-ups and chin-ups are all about scapular stability, very similar to the rows.

The shoulders figure into every upper body exercise. If your arms are moving, that movement is occurring along the joints that comprise the shoulder. Bench presses, dips, overhead presses, and anything else involving your arms depend on healthy shoulders and good scapular function. Tomorrow, I’ll explain more about the scapula, how to target its supporting musculature, and how it all figures into overall shoulder health and mobility.

Courtesy of “Mark’s Daily Apple”

Go hard, Go Fast!

Go hard, Go Fast!


Work to find a new 1 rep max for the Power Snatch


OH Squats @ 50% Bodyweight

Minute 1 do 1 rep

Minute 2 do 2 reps 

Minute 3 do 3 reps

Minute 4 do 4 reps


You continue until you are no longer able to finish the reps designated for the minute you are in. Shoot for 20 min!



Wodivore Blog Nov 28, 2012

How to Maintain Shoulder Mobility and Scapular Stability


More than perhaps any other joint in our bodies, the shoulders demand close and careful attention. We use them on a daily basis and they travel a wide-ranging path; it’s in our best interest to assure that the path is the one of least resistance.

The tricky thing about maintaining good shoulder function is that it doesn’t just require strong deltoids or big traps. Those are important for moving big weight and being strong enough to handle anything life throws at you, but real shoulder function – pain-free, unimpeded shoulder function – depends on certain supporting muscles and joints of which most people are simply unaware. I mean, did you realize just how integral the scapular are? And because the shoulders’ function seems relatively straightforward and because we can work out for years without lending serious thought to how our joints move and work, now’s the time to start thinking about proper joint function before it’s too late.


What I’m trying to say is this: you may be neglecting your shoulders and putting them at risk, even if you focus on only the classic multi-joint, compound exercises, like overhead presses and pull-ups, and even if you’re using good form. It’s difficult to admit this to ourselves, but doing the right things the right way may not be enough if we’ve lived regular lives hunched over keyboards, sitting in chairswearing shoes, and emulating incorrect posture (masquerading as good posture). Modern nutrition and fitness advice, coupled with the mundane realities of everyday life (chairs, shoes, eight hour workdays, etc) (unwittingly) has the effect of undoing millions of years of evolutionary pressures. It’s true that we’re born with predispositions – toward certain foods, movement patterns, joint articulations – but a few dozen years of doing precisely the opposite sets us on a different path. Deviating from that path is difficult, but it must be done.

I’m of the opinion that everyone should be doing shoulder mobility and stability work, even if you’re otherwise totally healthy and pain-free. Shoulder issues have the nasty tendency to develop gradually due to a deficiency. They don’t always happen immediately (unless we’re talking acute trauma like dislocations or sudden tears); as you read this, shoulder pain could be welling up beneath the surface, growing strength and gearing up to burst through and manifest as a conscious debilitating sidelining injury. Get on the prehab now, not after it happens. You know how it goes: better safe than sorry, an ounce of prevention is worth a pound of cure, and any other bit of folk wisdom elevating careful prudence and preparedness over convenient short sightedness. And if you’re suffering from shoulder pain or poor mobility and stability, by all means, get on the rehab!


First, evaluate yourself. Stand up straight and relaxed – just assume your normal stance and posture. Grab two long, straight items to hold in each hand. Pencils, pens, rulers, sticks will all work. It’s got to be straight is all. Hold them in your fists and let your hands drop by your sides. Again, relax.

Your items should be pointing straight ahead. They should form an angle perpendicular to your body. If they’re angling inward, your shoulders are slumping forward, and you probably need to work on your scapular retraction.

Next, raise both arms as if you were waving goodbye. Your hands should be about ear height, and your elbow should be bent around 90 degrees. Maintaining that arm position, push your arms and elbows back by retracting your scapula. Ideally, both arms should go back equal distances. If one arm lags behind, you probably need extra work on that side.

I’m going to do drill recommendations a little differently than I have in past mobility posts. Before, I listed various exercises one could do to help with joint mobility, but there exists a totally free, public domain shoulder rehab program that gets rave reviews from pretty much everyone: the Diesel Crew Shoulder Rehab Protocol (Video).

This is the essential program for anyone currently suffering from, worrying about, or speculating on the development of shoulder issues. It’s free, it’s easy, and it’s all laid out for the user. It follows a seven day schedule. If you’re injured and taking time off, do what you can without causing pain. If you’re otherwise healthy and looking to shore up your shoulders, do the drills after your workouts. Once your shoulders are feeling better, don’t stop the drills altogether. Keep doing them, perhaps on a truncated schedule, but make sure you maintain your shoulder health.

Of course, not everyone requires the DC protocol. I would advise everyone to at least sample the routine, and even go through the full seven day cycle once in awhile to keep things fresh and fluid. I do like some other shoulder drills. The DC protocol can be a bit time-consuming, and I’m pretty pleased with my shoulder function, so I’m okay with basic maintenance. A few good ones:

Basic Maintenance Drills

Scapular Wall Slides

Stand with your back to the wall and your feet about eight inches away from it. Lean back into the wall and maintain contact between the wall and your head, hips, and back. With your hands over your head, press your forearms against the wall, squeezing your shoulder blades together. Slide your arms up the wall. Maintain contact the entire time.

Scapular Push-Ups 

Get in the “up” push-up position: straight arms, tight core, straight legs. Retract your scapula, then protract it. (Tighten your shoulder blades, then spread them apart.) Keep your arms straight the whole time. Range of motion will be extremely short in this exercise.

Shoulder Dislocates 

Using a flexible band, a broomstick, a piece of rope, a ribbon, a sedate pet snake, or even a dog leash, hold both ends with straight, locked arms. Starting at your hips, bring the band (or whatever you’re using) behind your head until you reach your hips on the other side while keeping those arms straight. At this point, you can go back the way you came, but I find going forward hurts the shoulders, so I just bring it back over with bent arms and go backwards again with straight arms. Your choice. Just avoid pain. Do shoulder dislocates as part of a rehab program or as a dynamic warm-up to loosen up your shoulders.

Tips for Avoiding Shoulder Issues

Scapular Retraction During Bench Press

This is essential. You’ve got to create the shelf when you press. Tighten your shoulder blades, have a buddy help lift the bar off the supports, and maintain the tight shoulder blades for the duration of the set. Too many people neglect this essential portion of the bench press. It helps to arch your lower back a bit (which is why you see the experts arching during the bench).

Scapular Retraction During Rows

Same goes for rows. If you’re doing bent over barbell rows, keep your scapular retraction going during both the concentric and eccentric motions of the lift. Everyone retracts the scapula during the concentric portion, but most protract the scapula at the end of the eccentric. Don’t. Instead, maintain those tight shoulder blades at the bottom. Straighten your arms, but do not let your shoulder blades drift forward, too.

Avoid the Wrong Types of Movements

Avoid upright rows. They are almost universally bad for your rotator cuffs, and they don’t work anything you can’t reach with better lifts. Besides, hoisting heavy weights up to your shoulders while standing by using just your upper body is ridiculous and inefficient; the hips are far better at propelling weights up to the clean position.

Another common mistake is doing lateral raises with your arms directly at the sides. I doubt most of us are even doing lateral raises (I find them unnecessary, but bodybuilding types will find them useful). This is unnatural and can pinch your rotator cuff. Instead, move your arms forward about 30 degrees and lift them that way.

You might also avoid the bench press altogether if you can’t seem to avoid shoulder pain. You could do floor presses or weighted push-ups instead.

Avoid Pain

Soreness is okay. Pain is not. Avoid the movements that cause pain in your shoulders.

Oh, and you’ll want to maintain good thoracic mobility, too.

Eric Cressey has a fantastic series called “Shoulder Savers”. Here are parts 12, and 3. Between his recommendations for avoiding shoulder injury, the DC Rehab Protocol, my advice, and remembering to be conscious of your scapular function, you have everything you need to take care of those relatively minor, nagging, persistent shoulder issues that almost everyone seems to have these days. For more serious, acute injuries, consult with a professional.

Read more: http://www.marksdailyapple.com/how-to-maintain-shoulder-mobility-and-scapular-stability/#ixzz2DVlZoW2W


This has gotta be the good life!

This has gotta be the good life!


12 Min AMRAP Partner Plyo Agility WOD

6 Suicides 50%,75%,100%- Cut Drills 6 Quick Steps forward,left,forward, right, etc

6 Upper Body Plyo w/ Med Ball (Soccer toss, over the back, from side, etc..)

6 Lower Body Plyo 1 Leg Hhigh Jump (Get Explosive and jump, Get the knee high)

6 Upper Body Plyo (Clapping Pushups)

6 Lower Body Plyo w/Med Ball Explosive Wall Ball



20 OH Lunges With Plate 45/25#

20 Situps

15 OH Lunges

15 Situps

10 OH Lunges

10 Situps

5 OH Lunges

5 Situps

Then Back Up for time


Wodivore Blog Nov 27, 2012



It may seem obvious but stamina, or the ability to put off extreme fatigue, is an extremely important part of any athletic endeavor especially Martial Arts.   



It is commonly understood, the first thing to go when a person is tired is technique.  The body and the muscles within become so incredibly fatigued that the person is not able to mobilize that body part in the specific way it has been trained to perform the action.  This is easily observed in any professional fight.  When the fight starts to get into the later rounds you start to see the fighters “fade”. I.E. He may not have as much bounce in his step or his takedown attempts become sloppy.


This is why conditioning is stressed in all professional fight gyms.  More often than not the fighter with the better endurance will be able to perform in the fight better than the fighter who can barely keep his hands up because he is so tired


Build That Stamina!

Prepare for the unknown!

Prepare for the unknowable!

Prepare for anything!




Skill- Double Unders 



Five rounds for time of:
155/115 pound Deadlift, 12 reps
155/115 pound Hang power clean, 9 reps
155/115 pound Push jerk, 6 reps


Wodivore Blog Nov 26, 2012


Pasteurized Dairy – butter, milk, yogurt, kefir, cream, ice cream, powdered milk, and anything else from an animal’s teat. This is debatable in the Paleo community, so do your reading and choose for yourself. In our opinion, if you’re going to have dairy, you should make it raw, whole-fat, fermented dairy. Read more on that here.

Grains or grain-like foods – wheat, rice, millet, oats, spelt, kamut, quinoa, buckwheat, wild rice, amaranth, sorghum, rye, barley, corn.  AND any flour, noodle or other food made out of any of these.

Legumes – All beans.  Black, pinto, red, soy, lentils, peas, peanuts, adzuki, garbanzo, navy, mung, lima, black-eyed peas, you get the picture… Snowpeas, sugar snap peas and green beans are acceptable to eat. Read an explanation about why legumes are not on the diet here.

Refined Sweeteners – sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.

Highly Processed Oils – any oil that is hydrogenated, partially hydrogenated, fractionated, refined, or otherwise adulterated.

Most Vegetable Oils – Any oil with a high omega 6 content that comes from a seed, grain or legume, such as corn, soybean, sunflower, safflower, cottonseed, grape seed, peanut and others. Seeds like flax and hemp have a lower omega 6 content and thus are fine. Just don’t cook with those.

Fruit Juice – unless it comes straight from your juicer at home.

The day after!

Strength- Snatch High Pulls 3-3-3-2-1-1, Snatch Balance 3-3-3-2-1-1-



1 mile run

20 Bar Muscle Ups

40 HR Pushups

80 Air Squats

160 Double Unders

1 Mile run


Wodivore Blog Nov 23, 2012

Snatch Balance

Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the pulling position. Dip and drive at the knees to unload the bar momentarily, and transition the feet to the receiving position while driving yourself into the bottom of an overhead squat.



Hey little turkey, RUN FOR YOUR LIFE

Hey little turkey, RUN FOR YOUR LIFE


Partner WOD

200m run Partner A runs 

While Partner A runs partner B does Max thrusters 95/65#

When Partner A gets back Partner B runs

Partner A will then do Max thrusters until Partner B returns

You will do this until you reach a total of 250 Thrusters





Be the best YOU!

Be the best YOU!

Build your way up to a new 1 rep max for Deadlift.

Strength- 5×5 weighted ring pushups


13 min AMRAP

10 Pistols

7 HR Pushups

5 Bent Over Rows 135#/95#

Advanced Strength Wod-

30 Muscle Ups to ring handstand pushups for time…3,2,1,GO!


Wodivore Blog Nov 21, 2012

Over Thanksgiving, take a serious look at your health and goals. Where do you want to be? Thanksgiving is a time to reflect on what we’re thankful for. Family, health, friends…What is it that you are thankful for? I am thankful for my health. I am thankful to have two very good friends that have truly helped me become a better person. Daniel Tyminski who introduced me to Fitness and Peter Villa who has helped me blow through barriers and become the best human I can be with words of encouragement and insight. Now you all have attributed to my training and have helped me become a better coach. Thank you all and enjoy this holiday. Eat smart and most of all enjoy! But remember this before you stuff your faces, If you had one chance or one opportunity, would you take it? Would you sacrifice more than the next person to be the best. Even if that’s just the best you? While most do nothing and expect everything, will you do everything and expect nothing? What sacrifices are you willing to make to be the best YOU? Michaud out!

RIP Joe Lengel

RIP Joe Lengel


2 person teams
20 power snatches 95/65
30 jumping back squats 95/65
6-50m Shuttle Runs
40 Burpees
50 pull ups
60 Donkey kicks
70 mtn clmbrs
80 double unders

(Then back up)

Wodivore Blog Nov 20, 2012

Joe Lengel Owner/Coach of Fitness Toledo was shot and killed Monday morning in an apparent robbery at his box. Joe helped so many people and from what I have read was very well respected. Today we will wod for his members and his family. This workout was the last workout Joe posted on his website. RIP Joe. This is a list of Joe’s accomplishments. 

Level 1 Certification for Fitness Trainer

Qualified at 11th in the world for the 2011 Reebok Fitness  Games 55-59 Master’s Dvision.

Finished in 6th place at the 2011 Reebok Fitness Games 55-59 Master’s Division.

Qualified at 8th in the world for the 2012 Reebok Fitness Games 55-59 Master’s Division.



Brandy “Carri” On!


Celebrating one of my favorite athletes at the box, I hereby dedicate this WOD to Brandy Carri who comes to the box religiously. Brandy has inspired me to take Fitness to a whole other level. Thank her for this pain!!!!This is what we call spicy.  Happy 30th Birthday!


30 Pullups

30 Cleans 135#/95#….Full Squat

30 Double Unders

30 Toes to Bar

30 KB Swings 53#/35#

30 Burpees 🙂

30 Air squats

30 Hand Release Pushups

30 Wall Balls 20/14



Wodivore Blog Nov 19, 2012

Snatch And Clean Extension: Be Patient

Snatch And Clean Extension: Be Patient, Greg Everett,

A big mistake with the snatch and clean is trying to initiate the final explosion too soon. This can create a list of problems, including shifting your balance too far forward, pushing the bar away from your body, preventing a complete extension of the hips, and limiting the speed and height of the bar. Bring the barbell back into your body as it leaves the floor, and continue using the lats to push it back into the hips – not near the hips, but actually into the hips. If the barbell never touches your body, you’re doing something horribly wrong. (By the way, keep the bar in tight to the legs on the way up – if the bar is banging into your hips when it contacts, you’ve let it get too far away first.) When the bar is into the hips, you’re on your heels, and your shoulders are still over the bar, drive through the ground explosively and snap the hips open (or you can use the dirty little word jump). Do it right, and you will feel and hear the bar pop up for you faster than it ever has; additionally, you’ll find your pull under and your balance in the receiving position much improved.