Saturday 041914
In honor of Navy SEAL Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December 2007.
Friday 041814
Workout of the Day
“Mary”
Mobility Work
SKILL/ACCESSORY
Upper: 5×8 KB Bench Press
Lower: 5×8 GHR
Mobility
High Hamstring Pain and Trigger Points info right here:
Recipe
Do you have 1 night a week where you treat yourself to something extra yummy? What is it? Or do you search out the newest decadent find on the internet each week? Sometimes making the “cheat” treat at the end of the week is what drives people to stay on track all week. Check out these Chocolate Chip Cookie Dough Bon Bons on Paleo Spirit. Make them. Eat them. Love them. And have no guilt! Happy Friday!
Thursday 041714
Workout of the Day
Snatch Ladder
Every :45 beginning at 135/115/95/75*
*Athlete increases the weight by any amount, but weight must increase by at least 1lb each round.
After Failure, complete x75 Hip Extensions
SKILL/ACCESSORY
Lungs: 7 x 100yd sprints
Gymnastics: 4 x 20 Banded Leg Lifts
Mobility
Foot restriction leads to poor jumping and squatting. Go fix yoselves 
Strength
Crossfit South Bay has a great article on GHD Sit-ups and whether or not your spine is ready for them. Take an objective look at the article and assess for yourself, changes that might need to happen for you to perform better. There is absolutely no harm in stepping back (from the GHD machine) to build your foundation to prevent injury. It might only take a few days to rewire/strengthen the iliopsoas and rectus femoris enough to start performing those GHD sit-ups correctly and start getting your spine to move into full flexion and full extension in a controlled manner. Check out: “Is Your Spine Ready for GHD Sit-ups?”
Wednesday 041617
Workout of the Day
5 RFT:
10 GHD Sit-ups
15 Hand-release Push-ups
20 UB KBS
LIFT
HBBS: 3×10 beginning at 50% of your 1RM, moving up in weight each set
Mobility
Today K-Star is going to help you hammer on your leg’s anterior chain.
Mobilizing your leg into internal rotation first will bias those tissues affecting your capacity to extend your hip into a strong position the most.
Recipe
For those of you that don’t subscribe to strict Paleo, here is a “clean” recipe for Chocolate Chip Cookies, on The Gracious Pantry.
Tuesday 041514
Workout of the Day
10:00 1RM C&J*
10:00 1RM Clean*
*2 misses ends session
SKILL/ACCESSORY
Lungs: x8 Fishing Game on Rower
Gymnastics: 10:00 Handstand to forward roll
Mobility
Mobilize the triceps to improve your front rack position
Strength
Tabata Times has an article that’s worth your time, on “How to Improve Your Power Cleans.” Check it out!
Monday 041414
Workout of the Day
Nonstop Reverse TABATA Intervals
Complete x50 Lateral Box Jumps @20″
Complete x60 Ball Slams
Complete x70 Air Squats
SKILL/ACCESSORY
Upper: 5×5 C2B Chin Ups
Lower: 5×5 Strict Toes to Bar
SKILL DEVELOPMENT
Thank you, GWod for this awesome demo of Strict T2B!
Recipe
Check out the recipe by Paleo Grubs on how to make your own Paleo bars…your possibilities are endless!
Sunday 041314
HAPPY REST DAY
I caught Lauren doing 14.5 and got a few pics. She did very well with the open WODs!!
Saturday 041214
Workout of the Day
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. He is survived by his wife, Laura, and daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Friday 041114
Workout of the Day
“Randy”
75 Power Snatches @75#
Mobility Work
Lungs: 10:00 Continuous Jump Rope
Gymnastics: 5×15 Banded Leg Lifts
Mobility
Good position during mobility work leads to good position during performance. Push-up/Shoulder prep:
Recipe
Check out Stupid Easy Paleo’s “3-Ingredient Banana Pudding.” We quadruple this yummilicious recipe to have some for a few meals
Thursday 041014
Workout of the Day
20mn AMRAP:
20 Push Jerks @ 165/105
20 Tire Flips
SKILL/ACCESSORY
Upper: 5xMax Effort Clapping Push-ups
Lower: 5×15 Air Squat to Calf Raises (triple extension)
Mobility
Keep mobilizing to prevent injury! Keep those shoulders supple by working on your shoulder internal rotation:
Strength
Could your Over Head Squat use some tweaking? Where is the imbalance? Shoulders or hips? Check out this quick read on why we should pinpoint those imbalances and mobilize. 
“Shoulder Imbalance in the Overhead Squat” on Confessions of an Exerciseaholic.