EVF Performance | Blog

Mobility: Lower back pain is one of the most common injuries in America, but it doesn't have to hinder your training. This is one of Coach Alicia's favorite lower back stretches which stretches out the lower back muscles while taking all the weight off your lower half. 3 rounds: On…

2016 04 18

Monday, April 18 CrossFit Workout of the Day

By: EVF Performance 0

https://www.youtube.com/watch?v=b0GWm5jTDaU Mobility: Ankle mobility can significantly help your squat, reduce risk for injury and improve your strength. Usually caused by flexibility issues in the calf muscles or limitations in the ankle joint, it's fairly easy and quick to mobilize — your squat will thank you. Warm up 3 rounds: 10…

2016 04 17

Sunday, April 17 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up 3 rounds: 12 plate overhead lunges 10 hollow rocks 5 strict pull ups 30 second plank Skill Rope climb progressions Conditioning Performance For time: 200 double unders 50 ring dips 30 squat cleans (155/105) 7 rope climbs Fitness For time: 300 single unders 50 hand release push ups 30…

2016 04 16

Saturday, April 16 CrossFit Workout of the Day

By: EVF Performance 0

10 rounds, alternating with partner: 3 squat snatches (135/95) 6 HSPU Then, 10 rounds, alternating with partner: 3 shoulder to overhead (155/105) 6 wall balls (30/20) Then, 10 rounds, alternating with partner: 3 deadlifts (315/205) 6 lateral burpees over bar

2016 04 15

Friday, April 15 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=kNmJi_Cqeoo&nohtml5=False[/embed] Mobility: If you've got tight hamstrings or pain that bothers you when you deadlift, try rolling out the bottom of your feet with either a lax or tennis ball. A couple minutes on each foot will break of the fascia make a noticeable difference: Warm up 3 rounds: 10…

2016 04 14

Rules to WOD By

By: EVF Performance 0

A few reminders care of Coach Nicole. 1. Check your ego at the door. Continually pursue virtuosity in foundational movements. Be patient, trust the process, and you will see progress over time. 2. Introduce yourself to new members. Show them the proper way to load and unload a bar, how…

2016 04 14

Thursday, April 14 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Be sure to mobilize your lats and scaps as we tackle pull-ups and push press today. It can be simply done with a barbell for just a few minutes before class, and for an extended amount of time post-workout. The mob on the barbell can also be done on…

2016 04 13

Wednesday, April 13 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=SnisvTHE1UA&nohtml5=False[/embed] Mobility: Don't let the title fool you, this is not beginner's — this will help get you ready to clean no matter what level you are at. Warm up 2 rounds w/ empty barbell: 3 clean-grip deadlifts 3 clean high pulls 3 hang muscle cleans 3 front squats 3…

2016 04 12

Tuesday, April 12 Workout of the Day

By: EVF Performance 0

Mobility: Here are 10 pain relieving mobilizations that can be done with either a pair of tennis balls or lacrosse balls. Every 4 minutes for 12 minutes (3 rounds): 250m row 7 KB push press 14 knees to elbows 21 goblet squats Rest 1 minute Every 4 minutes for 12…

2016 04 11

Monday, April 11 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Posterior chain mobilization for a better squat — whether you realize it or not, we're using one of the strongest muscles (glute) to help us get out of the hole in our squat. We need to be sure we're mobilizing appropriately. Warm up 3 rounds: 10 KBS 10 OHS…

2016 04 10

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Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter