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!

Monday 041414

Workout of the Day

 Nonstop Reverse TABATA Intervals

Complete x50 Lateral Box Jumps @20″

Complete x60 Ball Slams

Complete x70 Air Squats


Upper: 5×5 C2B Chin Ups

Lower: 5×5 Strict Toes to Bar



Thank you, GWod for this awesome demo of Strict T2B!



Check out the recipe by Paleo Grubs on how to make your own Paleo bars…your possibilities are endless!

“Easy Homemade Gluten-Free Energy Bars.”

Sunday 041314


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


75 Power Snatches @75#

Mobility Work

Lungs: 10:00 Continuous Jump Rope

Gymnastics: 5×15 Banded Leg Lifts



Good position during mobility work leads to good position during performance. Push-up/Shoulder prep:


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


Upper: 5xMax Effort Clapping Push-ups

Lower: 5×15 Air Squat to Calf Raises (triple extension)



Keep mobilizing to prevent injury! Keep those shoulders supple by working on your shoulder internal rotation:



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.