Rest Day. Plan your nutrition for the week and spend at least 30 minutes focusing on recovery - mobility, stretching, ice / contrast bath, etc. And here's a throw back to the days when K Star's Mobility WOD was brand spanking new. Who couldn't use a few minutes spent…
Workout of the Day “Miracle Mile” Sprint 400 meters 25 x Kettlebell Swings Walking Lunges on the East and West sides of the block Sprint the North and South sides of the block 25 x Box Jumps (24"/20") Walking Lunges on the East and West sides of the block…
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…
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
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…
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…
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)…
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…
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…
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,…