Saturday March 26 CrossFit Workout of the Day
16.5 21-18-15-12-9-6-3 Thrusters (96/65) Bar facing burpees *Compare score to 14.5
2016 03 26
Friday, March 25 CrossFit Workout of the Day
Mobility: Biceps & triceps come into play when doing floor presses. Learn how to mobilize them with this short video. Warm-up 3 rounds: 8 push-ups 10 glute bridges 15 air squats Strength 5 sets: Floor press x 5, ascending Romanian deadlift x 10, ascending Conditioning Performance/Fitness 12 minute AMRAP: 16…
2016 03 24
Thursday, March 24 CrossFit Workout of the Day
Mobility: "For increased flexibility, less stiffness, freer & fuller range of motion, and less pain in your shoulders, try these 3 exercises daily for one week." Warm up 3 rounds: 20 seconds L-sit or 45 seconds plank 5 strict pull ups 30 seconds handstand hold Skill 15 minutes open gymnastics…
2016 03 23
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
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
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
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
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
[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
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