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 
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!
For better muscle-upping check this out
Big thanks to the “Pocket Gymnast,” Carl Paoli, for the awesome break-down of the muscle-up.
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.
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
In honor of Navy SEAL Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December 2007.
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!
*Athlete increases the weight by any amount, but weight must increase by at least 1lb each round.
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?”
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.
*2 misses ends session
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!