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Friday, July 7 CrossFit Workout of the Day

Required reading: 4 Ways to Boost Recovery for Physical and Mental Health from Puori Warm up 2k partner row (switch every 250m) Resting partner performs: 10 supermans (after 250m) 10 empty bar deadlifts (after 500m) 10 empty bar press (after 750)m 10 ring rows (after 1000m) Strength 5 rounds for…

2017 07 06

Thursday, July 6 Workout of the Day

By: EVF Performance 0

Required reading: Understanding Sleep for Optimal Recovery & Productivity from Catalyst Athletics 10 minute AMRAP 20-15-10-15-20... KB sdhp Hand release push ups Goblet squat Rest 2 minutes 10 minute AMRAP 20-15-10-15-20… Plank rows DB power cleans Knees to elbows Rest 2 minutes 10 minute AMRAP 20-15-10-15-20… Double unders (x2)/Single unders (x4)…

2017 07 05

Wednesday, July 5 CrossFit Workout of the Day

By: EVF Performance 0

Required reading: The Tension of Volume vs. Intensity in CrossFit from Puori Warm up 3 rounds: 8 burpee broad jumps 8 walking lunge w/ PVC pass thru 8 hang muscle snatch w/ PVC 2 rounds: 1 minute easy row :30 max calories Rest and rotate second group in WOD 3…

2017 07 04

Tuesday, July 4 CrossFit Workout of the Day

By: EVF Performance 0

Mobility for Rowing Part 1: T-spine Rowing is a great, low-impact exercise for all levels of fitness, but just like any movement, without the proper mobility, you won't be able to benefit from all the the things it can do for you. In a four-part post, here's part one of mobility…

2017 07 03

Monday, July 3 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 200m run or row Then, 2 rounds: 10 reps squat therapy 10 back extensions 10 PVC v-ups Strength Part A Back squat: 65%, 3x5 Part B 2 sets: 16 weighted step ups 10 ring rows Conditioning 8-minute AMRAP: 8 push ups 8 toes to bar 8 wall balls (20/14)

2017 07 02

Sunday, July 2 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 sets: 10 banded good mornings 10 Russian KBS 10 glute bridges 5 burpees Conditioning Hero WOD “Rankel” 20-minute AMRAP: 6 deadlifts (225/155) 7 burpee pull ups 10 KBS (70/53) 200m run

2017 07 01

Saturday, July 1 CrossFit Workout of the Day

By: EVF Performance 0

Partner WOD 7-minute AMRAP: 3 overhead squats (95/65) 3 C2B pull ups Rest 1 minute 7-minute AMRAP: 4 ring dips 4 hang power snatches (95/65) Rest 1 minute 7-minute AMRAP: 5 sdhp (95/65) 5 burpees over bar Rest 1 minute 7-minute AMRAP: 6 KBS (53/35) 6 squat cleans (95/65) Partners…

2017 06 30

Friday, June 30 CrossFit Workout of the Day

By: EVF Performance 0

Required reading: How to pick the accessory work that's right for you from Athlete Daily Mobility: We'll never stop telling you how important thoracic spine mobility is! Check out some different ways to mobilize the area. Warm up Coach’s choice Skill 15-minute EMOM: Minute 1 - 5-7 strict handstand push…

2017 06 29

Thursday, June 29 Workout of the Day

By: EVF Performance 0

Required reading: Understanding sleep for optimal recovery and productivity from Catalyst Atheltics If you are not getting 8 hours of sleep per night, you are not completing the cycles of sleep and thus not optimizing your recovery. It is impossible to overcome sleep deprivation through any other recovery method. If…

2017 06 28

Wednesday, June 28 CrossFit Workout of the Day

By: EVF Performance 0

Required reading: Creatine supplementation: A woman’s perspective from Elitefts (Lots of good info for guys here, too!) Overall, the benefits and purpose of supplementing with creatine for training enhancement are inarguable. Therefore, removing it from 'for women' products because of mal-dosing side effects mentioned above is a scapegoat at this…

2017 06 27

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter