EVF Performance | Blog

Sunday, Nov. 8 CrossFit Workout of the Day

Warm up 5 knees to feet 10 KB shoulder press 20 walking lunges Skill Max height seated box jump Conditioning Performance/Fitness For time: 1k row 50 push-ups 750m row 30 sdhp (115/75) 500m row 20 shoulder to overhead (115/75)

2015 11 07

Saturday, Nov. 7 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 20 box jumps (30/24) 20 C2B pull-ups 40 KB snatches (53/35) 40 pistols 60 toes to bar 60 overhead squats (75/55) 80 sit-ups 80 wall balls (20/14) 100 burpees 100 double unders All reps cumulative, one person works at a time. Scaling options: C2B:…

2015 11 06

Friday, Nov. 6 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Shoulder sequence visiting the thoracic spine, scaps and rotator cuffs. Start with 3 minutes on the foam roller to extend that t-spine and open the rib cage, then perform 3-5 reps of each exercise in the video. Go on to destroy your push press. Warm up 3 rounds not…

2015 11 05

Thursday, Nov. 5 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Fire up the posterior chain with some PNF (contract/relax) and glute smashing. KStarr explains what PNF is, how to actively stretch the posterior chain when you're by yourself and how a little bit of change can affect an entire movement. Warm up 3 rounds not for time: 10 single…

2015 11 04

Mobility with Coach Alicia: The Importance of Hip Mobility

By: EVF Performance 0

CrossFit is all about functional movements, and as we progress in our individual CrossFit journeys, we find ourselves striving to be faster, stronger, more powerful and more efficient. We need mobility, especially hip mobility to reach these goals. Whether we’re lifting the barbell, swinging a kettlebell, doing box jumps, doing…

2015 11 03

Wednesday, Nov. 4 CrossFit Workout of the Day

By: EVF Performance 0

Congrats on knocking last year's total out of the water, everyone! Still want to donate? Do it here. Mobility: Two great wrist routines (one in Finnish!) to get your wrists and forearms ready for cleans. Even though one is not in English, follow the routine for a thorough warm-up. These…

2015 11 03

Tuesday, Nov. 3 Workout of the Day

By: EVF Performance 0

Mobility: When was the last time you mobilized your head and neck? There are more than 100 muscles above your shoulders and they often go untouched when it comes to stretching mobility. Breaking Muscle offers some exercises to get those muscles firing. In 10 minutes, 21-15-9: Double KB front squat…

2015 11 02

Monday, Nov. 2 CrossFit Workout of the Day

By: EVF Performance 0

Congratulations to As Many Reds as Possible for dominating Saturday's Halloween Throwdown! The Blue and Green teams will have another chance to take the title as winner in December so stay tuned! Mobility: Kelly Starrett goes through squat mobility including hip extension, flexion & ankle extension in a step-by-step article. Warm…

2015 11 01

Sunday, Nov. 1 CrossFit Workout the Day

By: EVF Performance 0

Happy babies in Coach Alicia's Mobility class! Skill Rope climbs Intro to GHD sit-ups Conditioning Crossfit Mainsite Throwback, November 2005 Performance For time: 35 calorie assault bike 35 box jumps (24/20) 35 GHD sit-ups 3 rope climbs 35 KB swings (53/35) 35 dumbbell walking lunges (40/20) 35 dumbbell hang squat…

2015 10 31

October Upper East Side Athlete of the Month

By: EVF Performance 0

Congratulations to our October athlete of the month, Carol Hochenberg! Not only is Carol a fun person to be around (she'll make you giggle with her infectious laugh!), she is an amazing athlete. Carol defines the quote, "But remember, quiet girls can be fierce too." Anyone who has trained alongside…

2015 10 30

Upper East Side

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

Blog Search

Blog Search

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