Monday, March 20 CrossFit Workout of the Day

Mobility: A favorite mobility article focusing on the front rack for the front squats, it references many experts and videos to show you how to get the best front rack.

Warm up
6 minutes:
10 banded lateral steps
10 supermans
10 alternating groiners
5 strict pull ups

Strength
FRONT SQUAT

Performance:
Every 90 seconds for 10 rounds
Front squat x 1 @ 85%

Fitness:
Every 90 seconds for 10 rounds
Front squat x 1, across or ascending

Conditioning
Performance
10 minute AMRAP:
35 double unders
7 burpee pull ups
5 toes to bar

Fitness
10 minute AMRAP:
70 single unders
7 burpees
7 jumping pull ups
5 hanging knee raises

Sunday, March 19 CrossFit Workout of the Day

Warm up
Coach’s choice

Partner Workout
32 minute AMRAP:

Partner A runs 400m
Partner B does AMRAP hang power clean & jerks (135/95)
Switch and repeat.

Partner A rows 500m
Partner B does AMRAP double unders
Switch and repeat.

Partner A runs 400m
Partner B does AMRAP back squats (135/95)
Switch and repeat.

Partner A rows 500m
Partner B does AMRAP burpees
Switch and repeat.

Friday, March 17 CrossFit Workout of the Day

Mobility: Work your wrists through some smashing for not just the HSPUs, but the cleans as well. You can use a lacrosse ball or peanut for the smashing.

Warm up
7 minutes:
10 air squats
10 strict toes to bar
10 scap push ups
30 second handstand hold

Workout
Make 3 attempts at each of the following:
Max set of bodyweight back squats*
Max set of hang power cleans (135/95)
Max set of handstand push ups
Max burpees in 60 seconds

Rest 2 minutes between sets/movements.

*From rack; Scale to ¾ bodyweight if fewer than 5 reps at bodyweight is possible

Columbus Circle Member of the Month

Mallory is one of the most hard working athletes we have at Columbus Circle. She arrives to class early to mobilize and stays late to work on her weaknesses. During the WOD, you can see her focus and determination to give everything she can to beat the clock or get those last couple of reps. Besides being a great athlete, she is also a great representation of our community. She always has a smile on her face and makes sure everyone receives a great welcome. Mallory is a pleasure to have in class, and I’m happy to call myself her coach.

— Coach Jamie

How/when did you get involved in CrossFit?
I had a serious dance related back injury in 2011 that required a back fusion at my L3/L4. It took me years to get back into dancing, and as soon as I started feeling like a dancer again … I fractured my back a second time in 2016. Luckily it was not as serious as the first time. But I knew I had to do something for rehabilitation and to prevent further injury. Alex Miller suggested I try CrossFit and I joined him for a class on October 19th of my senior year of college and never looked back.

Do you remember your first workout? How was it?
I don’t specifically remember my first workout because I was too worried about not hurting myself and not looking like an idiot in front of my crush. But I definitely remember 16.5. I vomited in a trash can that Alex Miller dragged over about halfway through the workout, proceeded with more thrusters and burpees, and much more vomit before I finally finished. Clearly I didn’t care what Alex thought by then.

What were your goals when you first started? How have they changed?
My biggest goal when I started CrossFit was to strengthen my back. I went from not being able to pick up an empty barbell from the ground without incredible pain, to deadlifting 245lbs. So now my goals are much more about maintaining my strength and praying I don’t rip every time I jump up on the pull-up bar.

How have you grown in that time — health, body, mind, etc.?
CrossFit has truly changed my life. I have never been stronger, healthier, or happier in my life. I am in the best dance shape I have ever been in, and very few things match what it does for my mental health.

What do you enjoy most about CrossFit?
As an aspiring actor in NYC, I deal with rejection on a daily basis. CrossFit gives me a way to set and achieve goals, which is essential to my mental and emotional health. And then, as every CrossFit cult member has ever said, I really do love the community. I get to do something I love every day with people that I love to be around. And the EVF community specifically makes me feel like I always have a home base to come back to.

Favorite lift and WOD?
My favorite lift is definitely a Squat Clean. And I love to hate Fran. But I also just really do love Fran.

What about your least favorite?
Anything with wall balls and double unders. They are my true enemies. Wall balls I just completely despise from the bottom of my heart and double unders scare me into thinking I’m going to pee my pants.

What motivates you?
My biggest motivation is anyone who tells me I am physically incapable of doing something. I have too many injuries to count, and I probably shouldn’t be able to do a lot of the things I can because of those injuries. But anyone who tells me I can’t, there’s a fire hotter than hell inside of me that says I have to prove them wrong.

Do you have any advice for new members?
My biggest advice is to not be intimidated. Everyone starts somewhere, everyone has different goals, and everyone has to take their own path. There’s no room for ego or insecurity. You can’t move forward while looking sideways.

What do you hope to achieve in the coming year?
I pray to God that I can snatch without looking like a complete idiot on every other attempt.

Thursday, March 16 Workout of the Day

Mobility: Sitting for prolonged periods of times is not good for you. It shortens the psoas, hip flexors and hamstrings. But, unfortunately a lot of us sit for our jobs, travel or just to relax. If you have to sit for a long span, rest assured you can still mobilize.

2 rounds, 2:00 on/:30 transition
Ski
Burpees
KB squat cleans
Plate overhead front to reverse lunge
Row
Dumbbell renegade rows
Russian KB swings
Strict toes to bar/hanging leg raise/v-up

Wednesday, March 15 CrossFit Workout of the Day

Mobility: Today’s mobility focuses on the bottom of the squat snatch. So much mobility is needed throughout the full body in order for this bottom position to work. You need to focus on your ankles, hips, thoracic spine and shoulders.

Warm up
3 rounds w/ PVC:
5 pass thrus
10 OHS
5 Sotts press

2 rounds w/ empty bar:
3 pause snatch pulls (knee)
3 muscle snatches from high hang
3 drop snatches
3 hang power snatches
3 snatches

Strength/Skill
Performance
SNATCH PULL + SNATCH

70%, 3 x (1+2)
75%, 2 x (1+2)

Fitness
SNATCH PULL + HANG POWER SNATCH
5 sets, across

Conditioning
Performance
7 minute AMRAP:
10 chest to bar pull ups
20 push ups
30 double unders

Fitness
7 minute AMRAP:
10 jumping C2B pull ups
20 push ups
60 single unders

Tuesday, March 14 CrossFit Workout of the Day

Mobility: Some friendly mobilizations for pre & post sumos.

Warm up
3 rounds:
8 good mornings
10 hollow rocks
12 push ups

Strength
DEADLIFT: 3×3, across

Superset with

SINGLE ARM DB/KB ROW: 3×12/arm

You choose the weight on the deadlift, but go heavy if you’re feeling good!

Conditioning
Performance
For time:
42 abmat sit ups
21 squat clean thrusters (115/75)
30 abmat sit ups
15 squat clean thrusters
18 abmat sit ups
9 squat clean thrusters

Fitness
For time:
42 abmat sit ups
21 KB thrusters
30 abmat sit ups
15 KB thrusters
18 abmat sit ups
9 KB thrusters

Monday, March 13 CrossFit Workout of the Day

Mobility: If you’re looking to improve your front squat and transfer it to your clean, then you need mobility. Here are 8 key stretches & exercises to help improve your form, flexibility and get those PR’s.

Warm up
6 minutes:
10 alternating groiners
10 goblet squats
10 supermans
30 second plank

Strength
FRONT SQUAT
Performance: 90%, 5×1
Fitness: 3×1, across

Conditioning
Performance/Fitness
For time:
21-15-9 Calorie row
15-12-9 Burpee box jumps
12-9-6 Toes to bar

Sunday, March 12 CrossFit Workout of the Day

Partner “Holleyman”

30 rounds for time:
5 wall balls (20/14)
3 handstand push ups
1 power clean (225/155)

Partners alternate rounds (15 each)

Friday, March 10 CrossFit Workout of the Day

Mobility: Shoulder/Scap drills to help get things warm for today’s complex.

Warm up
3 sets:
2 clean pulls
2 muscle cleans
2 front squats
2 push presses
2 hang cleans

Strength
COMPLEX
Performance:
Power clean + hang squat clean + shoulder to overhead + front squat + shoulder to overhead
15 minutes to work to heavy set of complex

Fitness:
Power clean + hang power clean + shoulder to overhead
5 sets of complex, across or ascending

Conditioning
14-minute AMRAP:
21 KBS (53/35)
14 pistols
7 burpees