Hello Friday

Hello Friday


Weighted Pullup 5×5

Practice Kip, Butterfly for advanced, (After 5×5)


12 Amrap

15 KB Swings

10 Air Squats

5 Chest 2 Bar Pullups


Wodivore Blog Nov 16, 2012


You may have heard this kind of strength referred to as “power” (p = fd/t).

There Are Two Components Of Speed-Strength:


  1. Starting strength
  2. Explosive strength

“Speed-strength” is how well you apply force with speed. It’s importance in powerlifting cannot be overemphasized, as this kind of movement is what it takes to stimulate your fast-twitch muscle fibers to respond. Slow movements just won’t do it, and (as you’ll see later) actually make you weaker.

Starting Strength

Starting strength means your ability to instantaneously “turn on” as many muscle fibers (muscle cells) as possible. Firing a 100 mph fastball requires tremendous starting strength. So does each football in a 100 meter sprint, or throwing a quick knockout punch in boxing.


Both a pitchers fastball and a knockout punch are examples of starting strength.

For powerlifters, it’s critical in breaking the inertia of the ponderous weight being hoisted before ATP is depleted (well within two seconds during all-out muscle contraction).

Explosive Strength

Once your muscle fibers are turned on, your ability to LEAVE them turned on for a measurable period is referred to as “explosiveness.” A football lineman pushing his opponent, or a shot putter “putting” the shot as far as possible are examples of explosive strength in action. Olympic-style weightlifting (snatch and clean & jerk) is perhaps the best example of maximum explosive strength in action.


The clean and jerk is a great example of explosive strength.

The ultimate form in which explosive strength is displayed is called “acceleration.” This is the type of explosiveness that’ll ensure successful passage through the sticking point of each of the three powerlifts.

It’ll also ensure that the lift is completed BEFORE too many of your muscle cells become so fatigued that you can’t complete it.

Strength is key

Strength is key


Bench 2-3-4-3-2-1

SDHP 2-3-4-3-2-1

Shoulder Press 2-3-4-3-2-1

Find a weakness and spend 15 minutes on it.

Remaining time left we will be pushing a prowler.]


Wodivore Blog Nov 15, 2012

Definition of COURAGE

: mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty.


Overcome your fears and do not be intimidated by anyone or anything. What scares you? What makes you weak? Whatever it is, get over it by confronting it head on.




Make it happen

Make it happen


EMOM- Every minute on the minute 10min

4 Hang Power Cleans @ Bodyweight




1 Farmers Carry 100′ @ 100#/70#

5 Deadlifts @ 315/225

10 Wall Balls 20#/14#

25 Double Unders


Wodivore Blog Nov 14, 2012

People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.
Andrew Carnegie

If you want to excel in life, self motivation is essential. You must know how to motivate yourself. You must be able to keep your spirit high no matter how discouraging a situation is. That’s the only way to get the power you need to overcome difficulties. Those who are discouraged in difficult times are certain to lose even before the battle is over.

Self Motivation: How to Motivate YourselfThe question is: how do you motivate yourself? Here are several tips I’ve found to be effective to build self motivation:

1. Have a cause

I can’t think of a more powerful source of motivation than a cause you care about. Such cause can inspire you to give your best even in the face of difficulties. It can make you do the seemingly impossible things.

While other causes could inspire you temporarily, a cause that matters to you can inspire you indefinitely. It’s a spring of motivation that will never dry. Whenever you think that you run out of motivation,  you can always come to your cause to get a fresh dose of motivation.

2. Have a dream. A big dream.

Only as high as I reach can I grow, only as far as I seek can I go, only as deep as I look can I see, only as much as I dream can I be.
Karen Ravn

Your cause is a powerful source of motivation but it’s still abstract in nature. You need to make it concrete in the form of a dream. Imagine how the world will be in the future. Imagine how people will live and work.

Having a dream is important because it’s difficult to be motivated if you don’t have anything to shoot for. Just think about people who play basketball. Will they be motivated to play if there is no basket to aim at? I don’t think so. They need a goal. You need a goal. That’s what your dream is for.

But just having a dream is insufficient. Your dream must be big enough to inspire you. It must be realistic but challenging. It must stretch your ability beyond your comfort zone.

3. Be hungry

Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way.
Les Brown

To be truly motivated, you need to have hunger and not just desire. Having mere desire won’t take you through difficult times since you don’t want things badly enough. In many cases, hunger makes the difference between the best performers and the mediocre ones.

How can you have hunger? Your cause and your dream play a big role here. If you have a cause you care about and a big dream related to it, you should have the hunger inside of you. If you think that you are losing hunger, all you need to do is to connect again to your cause and dream. Let them inspire you and bring the hunger back.

4. Run your own race

I do not try to dance better than anyone else. I only try to dance better than myself.

Lickity Split

Lickity Split

Strength- Snatch Press 5×5, Jerk from back 3×3 Heavy]



Thrusters 95/65

Toes to Bar


Wodivore Blog Nov 13, 2012

Wodivore Paleo Breakfast


  • 8 bacon slices, diced
  • ½ yellow onion, diced
  • 1 medium sweet potato, diced
  • 1 medium zucchini, diced
  • 7-8 green beans
  • 1 avocado
  • Freshly ground black pepper, to taste


  1. Cook chopped bacon in a medium skillet over medium-low heat. Drain fat when done and set bacon aside.
  2. Meanwhile, heat a large sauté pan over medium-high heat. Add 1 Tbs of drippings from the bacon pan, onion, and sweet potato.
  3. Stirring often, sauté  until onions begin to turn translucent and sweet potato softens slightly (about 10-15 minutes).
  4. Add zucchini and green beans to the sweet potato mixture and cook just until they turn bright green.
  5. Combine bacon and vegetables. Season with freshly ground black pepper, and top with avocado to serve.



100 Double Unders

30 Back Squats 225/135

100 Double Unders

30 Box Jumps

Wodivore Blog Nov 12, 2012

I knew Mike Hullender personally. Mikey was a medic overseas. He gave his life defending this country and on this day we honor his sacrifice. Greater love hath no man than to lay down his life for a friend. I love you Mike and today we will wod in your memory!


Filthy 50

Filthy 50


“Filthy Fifty”

50 Box jump, 24″ Box
50 Jumping Pull-Ups
50 Kettlebell Swings (1 pood)
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press (45 men/35 women)
50 Back Extensions
50 Wall Balls (20 men/14 women)
50 Burpees
50 Double Unders



Front Squats


Work up to a new 5 rep max


12 minute AMRAP

5 KB Snatches (Left)

10 Broad Jumps

5 KB Snatches (Right)

10 Tuck Jumps

KB Weight 53/35


Wodivore Blog Nov 8, 2012

Why You Should Kettlebell Snatch

Because it’s manly, and made of awesome & win! Further:

  • Strength – You develop a sort of limit strength with this movement (what does that mean? I dunno, but it sounds cool!)
  • Speed – you’re learning how to accelerate a heavy object up off the ground over your head, the movement demands speed!
  • Explosiveness – you’re training your body to not only be strong, but to show that strength explosively (perfect for all sports!)
  • Tendon Strength – the repetitive jarring of the weight being spread out over your body builds an odd level of tendon strength throughout your joints (much like the repetitive hitting of stuff by martial artists builds tendon strength!)
  • Posterior strength/power/conditioning – once again, it’s a major “back side” movement!
  • Safer – than trying to learn how to do a proper barbell snatch & you can use a weight that builds strength even though it’s not all that heavy.
  • Conditioning – high rep snatches will make you a “never quit” beast
  • Fat loss – high rep snatches are one of the most metabolically challenging exercises there are — the fat will melt off!
  • Time Saving – why do strength training, explosive training & conditioning work when you can cram it all in with one exercise?

If you can’t tell already, I’m a HUGE fan of the snatch! In fact, I think I love the Snatch more than anything else …


How To Set Up The Snatch

kettebell-clean-1You start it like this (this should look familiar):

  • Feet shoulder width apart
  • Toes pointing out 30 degrees.

It’s familiar, because I copy and pasted it from one of my other articles. You start the same, and even incorporate a clean motion into it. You will be using a weight that is less than what you can swing, by the way.

Simply stated, a snatch is a swing that starts with a clean and ends with the end of a press (arm extended with the bell). BUT…you are not PRESSING it, you are not CLEANING it, and you are not SWINGING it.

You are SNATCHING it.

How To Start The Snatch

Begin the movement by initiating your hip drive. This needs to be FORCEFUL and POWERFUL. You are literally blasting the kettlebell up by will of hips alone, your body is merely a vessel for this godly force. Zeus would be proud.

So, your hips are driving, and you want to get the bell up above your head, so why not just swing it up there? Because what goes up, must come down. In a swing, your arm is the lever, and the bell is at the end. You generate enough force to swing it all the way up above you, sure. There are only two problems:

  • That bell is gonna be swinging around something fierce and WILL impact your forearm as it rotates at the top
  • It’s just plain inefficient

That huge semicircle swing you just did to get the bell up there? WASTE.

How To Finish The Snatch

So, think of the clean: you are going to keep the bell close to the body. You are going to have a bend in your elbow when you are swinging the bell up. In this manner, it is similar to the clean, in that you are staying tight and keeping that power contained…but not for the whole movement.

Because you are using a lighter weight (for now, tough guy), your explosive hip drive will allow the movement to continue up–the “clean” like movement (keeping it close to you) just initially reigns the kettlebell in and directs it up, instead of outward.

Remember how with the clean, I said think about cleaning it to your stomach as a cue to get it to the right position? With the snatch, think about cleaning it to your god, and you will get it high enough.

At the top, as the bell begins to rotate, your arm should still be slightly bent (if its straight already, the weight is either too light, or your timing isn’t right just yet).

As the bell is rotating over your hand to the back of your forearm, think “PUNCH” and punch that sucker. Now when you do this, it will help with the shock absorption, as you are moving the handle of the bell into the rotation of the bell itself.

At the end, you will be in the exact same position as the end of a press. Then you simply reverse the movement to get it down to the ground.





Respect The Snatch!

To recap this beast:

  • Movement starts the same as a swing/clean: initiate movement with hips
  • Keep it close to the body but keep the momentum moving upwards. You’re taming the movement, but also transferring the power up
  • As the bell rotates over your hand, PUNCH your hand up to extend
  • TIGHT!

No Pain

No Pain

Strength- Overhead Squat: 3,3,3,3,3

WOD- As many rounds as possible in 10 minutes of:

Power clean and jerk @ Bodyweight x 3

Burpees x 2 

15′ Rope climb x 1

Wodivore Blog Nov 8, 2012]

Wodivores, I understand the importance of your training but I would like to emphasize the importance of being safe. please be cautious on your route here. the roads are very bad. Take the preventive measures needed to ensure you arrive here safely. Good luck and I will meet you on the battlefield. Get some!

For Sarah

For Sarah


Muscle Up Progression

Get 15 Muscle Ups. Strict!


AMRAP 8 min

4 Deadlifts 345/225

5 Toes To bar



Mental Control


Often the difference between winning and losing depends on your mental control. Getting and keeping your head together can be much easier if you use some of the tools of sports psychology: 1) Develop self-confidence; 2) use mental imagery, and; 3) control doubt and negative thoughts. These techniques help you develop and master mental control. Sports psychology is a large field requiring many years of study. In climbing, especially climbing competitions, routes are designed at the peak of a climber’s ability. This information is not all-inclusive and is intended to provide a general overview of gaining mental control to improve your performance and spark your further personal study.

Develop Self-confidence to Enhance Mental Control.

A climber’s self-confidence is probably the greatest asset in developing your mental control over your body’s reaction to stress. Self-confidence doesn’t happen by simply deciding to be confident – it takes a deliberate and planned effort. Self-confidence is not a matter of “fooling” yourself into believing something false. Just the opposite – it is based on accurately knowing yourself. Self-confidence allows you to take appropriate risks and climb at the top of your ability.

The most effective way to build self-confidence is by setting performance-based goals. Set attainable and measurable performance goals and make sure you achieve them. Then set new goals and achieve them. Through this process you learn your own abilities. By knowing your own capabilities you avoid surprise failure and develop confidence in yourself. Believing in yourself helps you develop mental control.

Your goals to attain mental control should be measured in terms of performance, not achievement. An example of an achievement goal is: “win the competition”. This is not a good performance based goal. Examples of performance based goals are: “Increase pull-ups by 1 per week”; or, “increase endurance training by 1 minute per session”; or “increase dead-hang time by 10 seconds per week”, etc. There are many aspects to achieving mental control to improve your lifting performance. Develop as many performance based goals as you can manage. Design your goals to be achievable within about a week or two weeks time. This will give you a sense of accomplishment, confidence, and help you develop a keen sense of your own abilities.

Mental Imagery (described below) is also useful for building self-confidence and control. This is useful if your lack of self-confidence or other “mind game” factors are interfering with your ability to achieve a goal. However, a note of caution. It is possible to use imagery to improperly build a level of over-confidence. Using imagery without rationally considering your actual abilities can lead to over-confidence and unexpected failure, which will cause a loss of confidence. Over-confidence is just as bad as a lack of confidence – maybe worse. Over confidence does not lead to mental control, it is a misreading of your own ability. If you are over-confident you will not give the climb 100% effort and may lead you to attempt something that you are not capable of doing. It can lead to an unexpected failure, which can destroy your self-confidence.

Self-confidence should come from a realistic understanding of your abilities based on incrementally achieving performance-based goals.

Mental Control using Imagery and Positive Thinking.

Using imagery, you imagine smooth controlled lifting, proper rests, shaking, clipping, breathing, good technique, etc… all the way to the top. Imagery can and should be used during previews, before a difficult move, at night in bed, waiting in a line at the store, on a bus or passenger in a car (but not as driver). Think and imagine yourself lifting and moving like a crossfitter you admire – or visualize yourself making a particular move. Visualize the feeling, momentum, and balance. Visualize only correct lifting technique and form. Gain mental control of yourself and the lift by focusing and creating positive mental imagery.

Visualizing reinforces lifting movement in your mind – so use it to reinforce good movement. Visualizing is training for your mind. Do do not dwell on bad moves. Analyze what went wrong then visualize the correct movement from the beginning of the sequence through the end of the section. Imagine the feeling of the bar, your momentum, your breathing, where you chalk up – be as vivid with your imagery as you can. It is a skill that needs to be developed just like physical skill.

Imagery can also be used to help you relax and lower your stress level. This can be helpful in competitions or in many other situations in lifting. Imagine a peaceful, relaxing, happy or fun place. Make it as vivid as possible by visualizing every detail, the warm sun, feeling of joy, smells… every detail that goes with your “happy place”. Use this imagery technique to reduce stress and maintain mental control.

Imagery can be used to push your limits, for specific moves, for general technique, to break through a mental block, to reduce stress, or to build up your self-confidence. Be aware that imagery can be used to an unhealthy extreme. Use imagery and positive thinking within realistic boundaries to push yourself to new heights and break through barriers. This is an effective tool when used correctly.

Mental Control over Doubt and Negative Thoughts.

In the same way positive imagery “teaches” your mind through a visualized reinforcement, negative thoughts also teach your mind – the wrong thing. Get control of your mental thoughts. Make a conscious point not to allow negative thoughts to dominate. Answer negative thoughts with positive thoughts.

Sometimes negative thoughts are difficult to get out of your head. I may help to physically speak the positive out loud several times. If you are in a crowd or around other people do it sub-vocally. It is a stronger reinforcement when spoken. Respond to negative thoughts with positive thoughts based on clear and rational assessments of your known ability.

Become aware of your thoughts. Normally thoughts will come and go and you will hardly notice. Watch for feelings of inadequacy, criticism, feelings of stress, worry. Awareness is the first step to gaining more mental control. As you become more aware of your thoughts you can learn to control them.

But how do you not think of something? If someone says “do not think of a red balloon”, you immediately visualize a red balloon whether you want to or not. Not thinking of something is more difficult than thinking about something. When you get a thought that is counter productive, make a conscious effort to visualize it’s opposite. Speak the opposite if possible, or at least speak it sub-vocally. For example: “red balloon”: now think of a green balloon and say “green balloon” out loud. It is now green. Use this technique to conquer doubt, negative thoughts and reinforce your good technique, confidence, and positive self-image. You are what you think, so think what you want yourself to be.

Summary of Mental Control.

These are simple tools you can use to help break through mental barriers, maintain mental control under stressful situations and build new self-confidence. It may well take you to a new level of climbing. Top athletes, coaches and trainers in every sport agree the proper application of sports psychology provides a significant boost in performance level. Self-confidence will help you climb at your best. Using mental imagery and controlling doubt will help you press through mental barriers. Developing these simple techniques are as important as your physical training.

Warriors, Come out and play!

Warriors, Come out and play!


Snatch High Pull 5-4-3-2-3-4-5


20 Burpee Box Jumps

30 Sumo Deadlift High Pull 105/75

40 Push  105/75

50 Chest to Bar Pullups


Wodivore Blog Nov 6 2012

Main Muscle: Hamstrings



  1. With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  3. Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.
  4. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Snatch Pull 

Click to enlarge

Snatch Pull 

Click to enlarge

Snatch Pull