2013 01 20
19 January 2013 – STRENGTH – “Deload”
STRENGTH Workout of the Day 1) Floor Press 5 x 5 (60% of 1RM) 2) Barbell Complex Deadlifts x 5 reps Barbell Rows x 5 reps Hang Cleans x 5 reps Push Press x 5 reps Back Squat x 5 reps Complete 5 rounds. Rest 2-3 minutes in…
2013 01 19
Workout of the Day In teams of three, with only one person working at a time, complete…
2013 01 18
Workout of the Day A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2…
2013 01 17
Hey EVF'ers - We are planning another night out at our favorite local watering hole, The Penrose (2nd avenue between 82nd and 83rd street). Come on by Sunday night from 7p onwards to grab a drink, a bite to eat, and to toast Eric for his birthday! …
2013 01 17
17 January 2013 – STRENGTH – Deload
STRENGTH Workout of the Day 1) Squat 5 x 5 (work up to 60-70% of your 1RM) 2) 3 rounds for quality and minimum rest: 20 Weighted Lunges 20 Toes to Bar 20 Good Mornings 20 Kettlebell Swings Pick challenging weights, but try to do sets unbroken…
2013 01 17
Workout of the Day A. Five sets of: Pistols x 6-8 reps each leg (loaded if possible) Rest 60 seconds Single-kettlebell Row x 8-10 reps @ 2111 Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 135/95lb Ground to Overhead…
2013 01 16
2013 01 15
15 January 2013 – STRENGTH – Deload
STRENGTH Workout of the Day 1) Every minute on the minute for 8 minutes complete 3 overhead presses @65% of 1-RM and then do ring rows for the rest of the minute 2A) Ring Dips 1-10-1 2B) Pull-Ups 1-10-1 1 Ring Dips, 1 Pull-Up, 2 Ring Dips, 2…
2013 01 14
Workout of the Day HAPPY BIRTHDAY TO THE EVF BEHIND THE EVF...HAPPY BIRTHDAY ERIC!!! HERE'S TO YOU, THIS GYM, AND THE GREAT COMMUNITY THAT YOU HAVE CREATED A. Five sets of: Back Squat x 2-4 reps Rest 2-3 minutes B. In honour of the The Chief…
2013 01 14