Workout of the Day A. Six Sets of: Deadlift Set 1 - 3 Reps Set 2 - 2 Reps Set 3 - 1 Rep Set 4 - 3 Reps Set 5 - 2 Reps Set 6 - 1 Rep *Rest 3-4 Minutes Between Sets B. Using 85% of…
2012 07 20
Workout of the Day Four rounds, each for time, of: Row 250m Pullups x 10 Reps 95#/65# Thrusters x 10 Reps Run Around The Block Rest 3 minutes between rounds
2012 07 19
Workout of the Day A. Four Sets: KB Walking Lunges x 20 Stepsat 1010 Tempo* Rest 90 Seconds Handstand Pushups x Max Reps Rest 90 Seconds *For a bit more about tempo training, what it is, and why we do it, take a look at number 3 on…
2012 07 18
Workout of the Day A: Four sets of: Shoulder Press x 3-5 reps @ 20X1 Rest 90 seconds Hollow Rocks x 8-10 reps Rest 90 seconds; B: Three sets of: Pull-Ups x 10 reps Rest 30 seconds 32/24 kg Kettlebell Swings x 15 reps Rest 30 seconds Double Unders…
2012 07 17
A huge congratulations to the following friends of CrossFit Upper East Side & EVF Performance who produced stellar performances at the 2012 CrossFit Games, in Carson, CA. Camille-Leblanc Bazinet (6th Place Woman) Christy Phillips (11th Place Woman) Amy Mandelbaum (4th Place Masters Woman Age 45-49) CrossFit Invictus (4th Place Team)…
2012 07 16
Rest Day. Use today to focus on your rest and recovery. Find at least 30 minutes to focus on mobility -- massage, ART, contrast bath, mobility work, etc. And while you're at it, continue to tune in to see the action at the 2012 CrossFit Games in CA. We're…
2012 07 15
Every (10th of a) Second Counts... [caption id="attachment_698" align="alignnone" width="900"] Graham Holmberg and Chris Spealler battling it out in a sprint for 2nd place in the Men's Track Triplet Event at the 2012 CrossFit Games.[/caption] Workout of the Day: A. 5 Sets: Bench Press x 4-6 Reps Rest 3…
2012 07 14
July 13, 2012 — Let The Games Begin!
A Glimpse at The Games - What Are They? For anyone who's been CrossFitting for a while, there's a buzz in the air this weekend. I can't contain my excitement as yet another year of the CrossFit Games approach. This event had it's beginning on a meager ranch in Aromas,…
2012 07 13
Eduardo getting his kip on in On-Ramp Class 3 Workout of the Day A. Four Sets of: Deadlift x 4-6 Reps Rest 3 minutes, during the rest period focus on shoulder mobility with band work, a lacrosse ball or some active stretching. B. For Time: 500m Row 50m…
2012 07 13
July 12, 2012 — A Website Unveiled!
Our first official WOD post with the website up and running! Welcome to EVF-Performance Version 1.0. I'm sure we'll work through a few iterations of this before we get the bugs worked out, so bear with us as we navigate the magical world of the interweb. For all…
2012 07 11