EVF Performance | October, 2017

Wednesday, Nov. 1 CrossFit Workout of the Day

Mobility: Really great article focusing on the big 3: squat, bench and deadlift. Bottom line? Better mobility leads to better body position, which leads to more weight on the bar. Warm up 6 minutes: 10 banded good mornings 10 OHS :20 active hang + 5 kipping knees to elbows Strength…

2017 10 31

Tuesday, Oct. 31 CrossFit Workout of the Day

By: EVF Performance 0

Happy Halloween! Get in the spirit this Tuesday with our Instagram Halloween costume contest! Come to class in costume, take a picture, post it, tag @evfperformance, and hashtag #evfhalloween. We'll pick the top 5, then you guys vote! Winner gets a free skills session with the coach of their choice. Happy Halloween! [embed]https://www.youtube.com/watch?v=SnisvTHE1UA[/embed]…

2017 10 30

Monday, Oct. 30 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=p-Mgp5ZMoMw[/embed] Mobility: Unglue those sticky hips with this highly effective banded opener. Warm up 6 minutes: 10 banded side steps :20 squat stretch at rig 10 air squats 10 hollow rocks Strength Back squat: 4x3 Increase 5-10# from last week. If this is your first week with this squat cycle, start…

2017 10 29

Sunday, October 29th Crossfit Workout of the Day

By: EVF Performance 0

Hero WOD(s) "DG" 10 minute AMRAP: 8 toes to bar 8 dumbbell thrusters (35/20) 12 dumbbell walking lunges (35/20) Rest 5 minutes 25 minute AMRAP of "Maupin": 800m run 49 push ups 49 sit ups 49 squats

2017 10 28

Saturday, Oct. 28 CrossFit Workout of the Day

By: EVF Performance 0

In teams of two: 2 rounds for time 70 double unders 60 pistols 50 wall balls (20/14) 40 burpee box jumps (24/20) 30 deadlifts (185/125) 20 power cleans (185/125) 10 shoulder to overhead (185/125)

2017 10 27

Friday, Oct. 27 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=rJoOZ-1WzWk[/embed] Mobility: A couple weeks ago we posted how to mobilize your front rack. The follow up now is the activation part. Warm up Rig-assisted squat stretch Banded shoulder distraction 2 rounds: 10 PVC thrusters :15 active hang + 5 kip swings 10 lunges w/ pass thru Strength Part A…

2017 10 26

Thursday, Oct. 26 Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=2jlEW8H3rwo[/embed] Mobility: The fall is a popular time for marathons and halfs. See how you can better your performance the next time you hit the pavement. 5 rounds of: 15 burpees 12 dumbbell deadlifts 9 dumbbell hang power cleans 6 dumbbell shoulder to overhead Rest 2 minutes 4 rounds of:…

2017 10 25

Wednesday, Oct. 25 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=sPm5dQ4_yhE[/embed] Mobility: Warming up your shoulders properly before training is a necessity to improve your performance. Here are a few self tests and exercises you can do. Warm up 7 minutes: 150m row 10 snatch grip Romanian deadlifts 10 glute bridges :30/:30 pigeon stretch Strength Superset Deadlift: 80%, 3x4 Strict…

2017 10 25

Tuesday, Oct. 24 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Some simple advice? Clean up your ankles, clean up your lifts. Warm up 2 sets: 10 dislocates 10 groiners 10 good mornings 10 PVC front squats 10 PVC tall cleans Strength Pause clean (knee) + hip clean + front squat 5 x 1+1+2 Working up, no more than 80%…

2017 10 23

Monday, Oct. 23 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 6 minutes: 10 banded side steps :20 hollow hang from bar 5 squat stretches Strength Back squat 4x3 Increase 5-10# from last week. If this is your first week with this squat cycle, start at 80% of your 1RM. Conditioning 10 minute AMRAP: 25 KBS (53/35) 25 box…

2017 10 22

Upper East Side

Month: October 2017

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter