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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Run Forest

Thursday, 18 October 2012 03:40



Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters


Wednesday, 17 October 2012 03:29







4 DEADLIFTS 265/155

Rogue Soldier

Tuesday, 16 October 2012 00:00



Push press 165/105

Pulll up


Easy day

Monday, 15 October 2012 00:00


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

Beast Day

Friday, 12 October 2012 04:49

Gym is closed. See you guys at the beast!


Thursday, 11 October 2012 03:04

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.




Wednesday, 10 October 2012 00:00


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.


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