EVF Performance | March, 2016

March Columbus Circle Athlete of the Month

As athletes we strive to get better in everything we do. As CrossFit athletes we are constantly reminded on what we need to improve so that we can make our weaknesses strengths. Time and time again Brendan would comes in early to work on these weaknesses and I'm so happy…

2016 03 22

Wednesday, March 23 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Kelly Starrett uses the PNF method to prepare for the deadlift. PNF: proprioceptive neuromuscular facilitation - set of stretching techniques used to enhance both active & passive range of motion in order to improve motor performance and aid rehab. Warm-up 3 rounds: 10 barbell back squats 10 barbell good…

2016 03 22

Tuesday, March 22 Workout of the Day

By: EVF Performance 0

Mobility: Crossfit West Sacramento provides a handy comprehensive list of miscellaneous mobilizations for all different parts of the body and explains what movement the mob prepares you for. 35 minutes to complete: 60-50-40-20-10 Double unders 10-15-20-25-30 DB squat clean 15-20-25-30-35 Row for calories *400m run after each round

2016 03 21

Monday, March 21 CrossFit Workout of the Day

By: EVF Performance 0

Deload week is upon us. Work hard and recover for a new cycle coming next week. Mobility: The Sampson stretch is a great way to stretch out your hip flexor. Hold for a minute per side before tacking squats & box jumps today! Warm-up 3 rounds: 12 KB overhead walking lunges…

2016 03 20

Sunday March 20 CrossFit Workout of the Day

By: EVF Performance 0

Coach Jenna killin' the HSPU in Open workout 16.4. Nice work to all the athletes who tackled it! In teams of 3: 3 rounds for time 50 box jumps (24/20) 50 c2b pull ups 50 dumbbell squat snatch (40/20) 50 push press (95/65) 50 burpees over bar

2016 03 19

Friday, March 18 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=T9sRfgTD6sY[/embed] Mobility: Smashing your forearms will help release tension upstream (biceps) & downstream (wrists) as well as help improve grip strength. I find the barbell works best, but can also be the spiciest! Pick your poison and spend at least 2 minutes on each side. Performance 24 minute EMOM: Minute…

2016 03 17

Thursday, March 17 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: This is a great article that takes you through the reasoning why we get injured in Crossfit/lifting, how to prevent injury and specifically how to mobilize for the snatch and overhead squat positions. Strength Power snatch 1RM Conditioning Performance/Fitness Mini “Kelly” 3 rounds for time: 400m run 30 box…

2016 03 16

Wednesday, March 16 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=KAWSHt4SdtM[/embed] Mobility: Targeting internal/external rotation for overhead mobility for jerks. Grab a PVC and a buddy for this one. Strength Power clean + power jerk 1RM Conditioning Performance “Diane” 21-15-9 reps for time: Deadlift (225/155) HSPU Fitness 21-15-9 reps for time: Deadlift Push-up

2016 03 15

Tuesday, March 15 Workout of the Day

By: EVF Performance 0

Mobility: Mark's Daily Apple explains to us the importance of joint mobility. "Power output and speed will be compromised with poor joint mobility. When you shoot a rubber band, the farther back you pull it, the more tension there is, and the farther it shoots. The greater your joint mobility,…

2016 03 15

Monday, March 14 CrossFit Workout of the Day

By: EVF Performance 0

Testing week is here! Work hard and recover harder. Mobility: If you're looking for deeper squats (aren't we all?) and for your muscles and joints to move in harmony, check out these 5 key drills to warm up the back squat, targeting hips, glutes and ankles. Strength Back squat: Build…

2016 03 13

Upper East Side

Month: March 2016

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter