Easy day

Easy day


Back squat 6 sets of 4 reps


50 KB swings 53/35

45 Wall balls

40 Sdhp 95/65

35 walkinglunges with KB

30 Tuck jumps

25 Oh squats 95/65

Rest  2 min

Amrap in 5 min

Air squats



Skill/Strength- Handstand walk



Squat clean thrusters 135/95



Wodivore blog Oct 11, 2012

Most Important Stretch for Healthy Shoulders




Where there is shoulder pain due to impingement, frozen shoulder, or subacromial bursitis, an often overlooked root cause is a tight shoulder capsule.

What is your shoulder capsule?

It’s a series of ligaments that surround and stabilize your shoulder joint, which is where your upper arm bone (humerus) attaches to your shoulder blade (scapula).

For a number of reasons, the back and lower portions of your shoulder capsule can become tight over time, which prevents proper downward gliding of the top of your arm bone whenever you elevate your arm, which can lead to pain and inflammation associated with impingement, adhesive capsulitis, and bursitis in this area.



So let it be clear that the purpose of this post is to show you how to effectively stretch the posterior and inferior portions of your shoulder capsule, which will help ensure that your arm bone can go through normal downward gliding with all overhead activities, which is essential to preventing common shoulder ailments like impingement, frozen shoulder, and bursitis.

How to Stretch the Back and Lower Portions of Your Shoulder Capsule

Before reading any further, please take a moment to examine the three photos below. Seeing the steps involved in these photos should help you fully understand how to take your shoulder through this exercise.

To restore healthy tone and length to the posterior and inferior portions of your shoulder capsule, begin by lying on your side with your head resting comfortably on a few pillows or a foam roller.

Position your down-side shoulder so that your upper arm bone and your chest form a 90 degree angle along the floor, and have your forearm point right up to the ceiling to form another 90 degree angle between your upper arm and forearm, like the starting position for arm wrestling, but while you’re lying on your side.


In most cases where there is tightness of the posterior and inferior shoulder capsule, there is also tightness of the muscles that lie on top of the capsule at the back of the shoulder – the primary muscles in question include the posterior belly of the deltoid, infraspinatus, and teres minor. Tightness in these muscles can inhibit your ability to stretch out the underlying capsule. So to loosen your posterior and inferior shoulder capsule, it’s a good idea to begin by relaxing these muscles using the technique described below.

Use your other hand to provide resistance while you use about ten percent of your strength to push the hand of your down-side arm toward the floor above your head. This will activate your posterior deltoid, infraspinatus, and teres minor, and after about a ten-second hold, allow your down-side arm to completely relax and use your other hand to gently pull the hand of your down-side arm toward the ground in front of your abdomen. As you bring your down-side arm toward the ground, you’ll likely feel some resistance in the back of your target shoulder, and once you feel a comfortable stretch, hold this position for one to two minutes. Be sure to maintain steady breathing througout.

Keep your down-side arm in the same position, and resist again with your other hand while you use ten percent of your strength to push your down-side hand toward the ground above your head. Apply enough resistance with your other hand to ensure that your arm doesn’t actually move; the goal is to once again activate the muscles that surround the back of your shoulder. After a ten-second hold, relax your down-side arm and use your other hand to gently pull your target arm even closer to the ground in front of your abdomen.


The idea is to contract the muscles that surround your shoulder capsule, as this will allow them to more fully relax once you stop using your down-side arm and allow it to be pulled toward the ground in front of your abdomen. The more fully relaxed these muscles are, the more effectively you can stretch the ligamentous capsule that you’re targeting.

Repeat this cycle, taking your target arm closer to the ground with each set. But never pull it so low that you experience significant pain or discomfort; the goal is to feel a solid stretch in the back of your target shoulder.


Once you get as low as you think you can realistically get per session, use your off-hand to hold your target arm in that position and maintain it for as long as you can, up to a maximum of 20 minutes. For lasting changes in capsule length and tone, you should aim to maintain this stretch for about 20 minutes per session.

If you ever feel pain or even cramping of any muscles, stop and allow your target arm to fully relax, and wait a few minutes before trying this stretch again. You want to aim for gradual improvement; in many cases, I find that it can take several months to see lasting change in this area. But once the posterior and inferior portion of your shoulder capsule is healthy, your humerus will be able to glide inferiorly as it should to allow for arm elevation without impingement and associated pain.

Please also note that after holding this stretch for up to 20 minutes, your shoulder muscles may feel like they want to cramp, so be sure to take your time in allowing your target arm to unravel from this position.






5 rds of 30 sec Hollow Rocks



3 sets of 5 reps at 75% of 1 rep max

3 sets of 4 reps a t 85% of 1 rep max

2 sets of 3 reps at 95% of 1 rep max



7 min amrap

10 four count flutter kicks

5 Pushups


Wodivore Blog Oct 10, 2012

  • 1

    Start with the barbell on the floor in front of you and the bar 9-12 inches above the floor. Move forward until your feet are halfway under the bar and a little less than shoulder-width apart. When you’re standing straight up, your ankles should be an inch or so from the bar.

  • 2

    Bend down and grasp the bar with your hands outside your knees, using an overhand grip (palms facing you). As the weight gets heavier, you may be more comfortable with an alternating grip (one hand overhand, the other underhand).

  • 3  Bend your knees slightly and make sure the bar touches your shins. Your hips should remain higher than your knees. Your shoulder blades should be directly over the bar, your chest up, head forward, and your shoulders back and down.

  • 4

    Lift the bar by pushing with your legs. Your upper body should remain steady, your back rigid, and the bar should almost graze your shins, and then your knees. Don’t bend at the waist or pull with your arms.

  • 5

    When your legs are completely straight and locked, begin to lower the weight the same way you raised it. Drop your hips down and keep your upper body rigid. The bar should once again almost graze your knees and shins on the way down. When the entire weight of the bar is on the floor, you’ve completed one deadlift.

  • 6

    If you’re doing more than one rep, make sure you’re in the proper position before starting the next rep. Don’t sacrifice form for speed.





1 Mile Run

100 Box Jumps

100 Situps

1 Mile run

For Time

Hello Weekend, Hello Fitness

Hello Weekend, Hello Fitness

Strength- 2-3-4-5-4-3-2 SDHP


AMRAP 15 min

5 SDHP 95/65

10 Air Squats

15 Double Unders


Wodivor Blog Oct 5,2012

Sumo Deadlift High Pull


1. To start the sumo deadlift high pull, start with the weight resting on the ground in front of you. Take a wide or “sumo” stance. Your stance should be wide but comfortable. Your stance should be narrow enough that your knees still track over your feet. If your knees cave in then you should narrow your stance. If you are using a kettlebell then the kettlebell should be directly between your feet. If you are using a barbell, then the barbell should be resting directly over the middle of the foot as in the deadlift.

2. Squat down to the weight as in the deadlift. Take a narrow grip between your legs. Look straight ahead, and make sure you maintain a good, natural curve in your lower back, in order to protect your lumbar spine. Take a deep breath and hold throughout the rest of the movement.

3. The Sumo Deadlift High Pull can be subdivided into two pulls. The first pull is accomplished through a hip extension. When you are set, extend the hips violently lifting the weigh off of the ground, as if doing a deadlift. Be sure to keep the back in a good solid position through this movement. The momentum created by the hip extension should be powerful enough carry the weight above the waist.

4. Pull with your legs only until they are at full extension. When you reach full extension of the hips, powerfully shrug your shoulders to initiate the second pull, and immediately pull with the arms to continue the motion of the weight upward. Keep the elbows high and outside as you come to the top of the movement. Keep the bar under control as you return along the same path to the ground.

Rainbow Time

Rainbow Time

Skill- Muscle Up Progression



Burpee Pullups

Deadlifts 225/135

Wodivore Blog Oct 4, 2012

Every now and again we face something in our lives that brings us to our knees. How do we move on from this? How can we overcome an obstacle that seems like it is the end all of things? We overcome this by lacing up our boot straps and driving on. It’s a little thing I like to call, the “Man Up” principle. Never allow yourself to fall victim to self pity. Don’t for a second feel sorry for yourself. You are what you want to be. You are who you want to be. Take the steps to make YOU a better human being. Take a walk and rediscover your values. Ask yourself what is truly important to you in life. Is it your health? Integrity? Knowledge? Strength? What are your goals and aspirations? Who are you? What is it that you want from this one life here? You are all making a dramatic change and if you don’t see it, I certainly do. I am very proud of all of you. It’s a pleasure to know all of you thus far. I hope that each one of you is ready for what’s coming. There are changes to be made in all of us. Remember this if nothing else, you bought the ticket, take the ride!

Snatch Fever

Snatch Fever

Skill- Work Snatch form and pull


10-1 Power Snatch 95/65

1-10 Weighted situps 45/25

then 50 Box jumps


Wodivore Blog Oct 3, 2012

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.

Jello Legs

Jello Legs


Heavy Squats

Back Squat 3-3-3-3-3

Front Squat 3-3-3-3-3


6 Rds For Time

400m Run

12 Thrusters 95/65

10 Toes to Bar


Wodivor Blog Oct 2, 2012

Nutritional Info per 800g serving

  • Fat: 5.0g

  • Preparation Time 5 min
  • Cooking Time 15 min
  • 4 servings


Asian-Glazed Swordfish with baby Bok Choy


  • 4 (800g) Swordfish Fillets
  • 1 tablespoon hoisin sauce
  • 2 tablespoons light soy sauce
  • 1 tablespoon sweet chilli sauce
  • 1 clove garlic, crushed
  • 1/2 teaspoon sesame oil
  • 2 tablespoons rice vinegar
  • 1 teaspoon sugar
  • 600g baby bok choy, halved length ways
  • 1/4 cup loosely packed fresh coriander leaves


  • 1 COAT fish fillets with half the combined sauces, garlic and oil. Add vinegar and sugar to remaining sauce mixture; reserve dressing.
  • 2 COOK fish fillets in heated oiled large non-stick frying pan until browned both sides and just cooked through. Remove fish from pan, cover to keep warm.
  • 3 ADD bok choy to same pan; cook, covered, until just tender. Serve fish on bok choy, drizzled with reserved dressing; sprinkle with coriander


Asian-Glazed Swordfish with baby Bok Choy