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Thursday 042414

Workout of the Day

Warm-up: 1 Mile Run/ 1600m Row

1RM Snatch



Upper: 5×10 Behind the Neck Shoulder Press

Lower: 5×15 Good Morning



When was the last time you mobilized your posterior deltoids? With the shoulder presses behind the neck, it is a must! 


Wod Talk put out an interesting read on the “Benefits of Olympic Weightlifting”. Check it out :)

Wednesday 042314

Workout of the Day

Warm-up: 1 mile Run/ 1600m Row

Open WOD 14.2 (without time constraints)

For Time Complete:



C2B Pull-Ups


Lungs: 7mn of continuous Jump Rope

Gymnastics: 7x :30 L-Hang + 1 TTB



Pocket Gymnast is here to help you strategize :)


Check out these “10 Great Snack Ideas for Picky Eaters” on Elana’s Pantry for some fresh new snack ideas!

Monday 042114

Workout of the Day

 1 Mile Warm-up Run/Row 1600M

16mn AMRAP:

16 K2E

16 Push Press @ 115/75

16 UB DUs (or attempts)


Lungs: 800m Run

Gymnastics: Complete 100 Shoulder Touches




Bring on the pain! Be good to your shoulders and mobilize for good health :)




 Carrot Cake for a Monday night? Yes please! Or save this recipe for the weekend. Either way, there is no wrong time to eat carrot cake. Thank you, Primal Palate.

SUNDAY “Easter Sunday” 042014

And look what we do to him

Have a happy Easter REST DAY! please do not eat too much candy because most of you will punish yourself with burpees.

PD Perry Has been here from the start

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


Mobility Work


Upper: 5×8 KB Bench Press

Lower: 5×8 GHR



High Hamstring Pain and Trigger Points info right here:




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


Lungs: 7 x 100yd sprints

Gymnastics: 4 x 20 Banded Leg Lifts




 Foot restriction leads to poor jumping and squatting. Go fix yoselves ;)




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



HBBS: 3×10 beginning at 50% of your 1RM, moving up in weight each set



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.



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


Lungs: x8 Fishing Game on Rower

Gymnastics: 10:00 Handstand to forward roll



Mobilize the triceps to improve your front rack position ;)


Tabata Times has an article that’s worth your time, on “How to Improve Your Power Cleans.” Check it out!