2012 08 22
Tag Archives: EVF Performance – The Home of CrossFit Upper East Side
Thank you to Jason Ferruggia of Renegade Gym for this article...Part Two will be posted tomorrow If I had to pick one thing that holds people back more than anything else it would probably be training to failure. Of course, proper program design, a good diet and a…
Workout of the Day A. Four sets of: Turkish Get-Ups x 3 reps each arm Rest 90 seconds L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds B. Every minute, on the minute,…
2012 08 22
Workout of the Day A. Take 15-20 minutes and find today’s 1-RM Clean and Jerk. B. For time: 500 Meter Row 50 Kettlebell Swings 100 Air Squats 500 Meter Row Thanks to TechniqueWOD.com for these videos...
2012 08 21
Workout of the Day A. Press 5 x 3 B. Five rounds for max reps of: 60 seconds of Pull-Ups 60 seconds Ring Dips 60 seconds Burpees 60 seconds Rest On each ring dip, finish with pinky to your side and thumb turned out away from your body.
2012 08 20
Workout of the Day A. Four sets of: Front Squat x 5-7 reps @ 30X1 Rest 90 seconds L-Sit x Max Hold (or elapsed time of 45-60 seconds) Rest 90 seconds B. In teams of two, partners alternate to complete 10 rounds each of: 135/95 lb Power Cleans…
2012 08 18
Workout of the Day A. Bench/Floor Press 5 x 5 Rest 2 Min Max Reps Ring Row Rest 2 Min B. Three Rounds of: 1 Min. Ring Push-Up 1 Min. Hollow Rock 1 Min. Handstand Hold 1 Min. Hanging (with active shoulders and a hollow body) 1…
2012 08 17
Workout of the Day A. Five sets of: 2-Position Clean (One from the ground, one from the hang) Rest 2-3 minutes between sets The goal is to focus on putting yourself in the correct positions, and then executing the lift with speed and intensity. Do not sacrifice speed…
2012 08 16
Workout of the Day Every four minutes, for a total of six sets, complete: 135/95 lb Front Squats x 10 reps 400 Meter Run Weight must be taken from the ground – no racks.
2012 08 15
Workout of the Day A. Take 15 minutes to find today’s 1-RM Push Press B. For time: Row 1000 Meters immediately followed by . . . Three sets of: 95/65 lb Push Press x 10 Reps 24″/20″ Box Jumps x 15 reps Run 600 Meters …
2012 08 14
Workout of the Day A. Four sets of: Pistols x 6-8 reps each leg (note progression or weight used) Rest 90 seconds Single-Arm Row x 10-12 reps each arm Rest 90 seconds B. Four sets for times of: Burpees x 10 reps 32/24 kg Kettlebell Swings x 15…
2012 08 13