NOVA CrossFit WOD, 6.30.14, Monday

NOVA Strength & Conditioning Athletes, hope you had a wonderful weekend. Now time to get back into the gym. Hydrate, hydrate, hydrate. The heat and humidity are coming back this week. Also, post WOD, pull off your shoes and socks for an immediate cooling sensation.


Strength –
Back Squat: 3×3
Walking barbell lunges with 50% of final back squat weight: 3×16

NOVA CrossFit WOD –
3 Rounds:
400m run
15 box jumps
15 pull ups

Core –
Windmills: 3×20

CrossFit WOD, Saturday, 6.28.14



CrossFit Partner WOD
For time:

3 Rope climbs each
400m Run together
20 Rounds of Cindy as a team
400 Run together
3 Rope Climbs each


CrossFit WOD, Thursday, 6.26.14


Double under practice

Hollow rocks: 3×10
Wall walks: 3sx5r

CrossFit Wod
For time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

CrossFit WOD, 6.25.14



Strength –

Deadlift: 3×3

CrossFit WOD –


PC (65/95)

Push Up


Glute Ham Raises: 3×10


CrossFit, Thursday, 6.19.14

urine-chart-jpeg Hydration in Humidity

Monitoring your urine against an Urine Color Chart is accurate in determining dehydration, not practical at the gym. That does not negate the importance of staying hydrated during these upcoming hot and humid summer months. Avoiding dehydration and electrolyte imbalance. Not only can dehydration lead to death, worse case scenario, it causes fatigue, muscle cramping, nausea and confusion. In addition, if too much of the important electrolyte sodium is lost, generally through sweat, you are at risk for kidney failure, swelling of the brain and cardiac disturbances.

No fear, it is plenty SAFE to train, WOD, and lift during the hot humid summer of Virginia. However, precautions are necessary. For your best performance maintain a well balanced diet, exercise regularly, get good sleep, and hydrate. It is important to limit your caffeinated and alcoholic beverages, particularly around times of training/exercise. Increasing your water intake is key. Don’t like the taste of water? Add lime, lemon, cucumber. In addition to increasing daily water consumption, add a diluted sports beverage, pedialyte or vita water. Don’t want a commercial drink, no problem, two recipes listed below of natural sports drinks.

Sweat is a good thing, helps cools the body. Like many things, you can get to much of a good thing. Too much sweating without proper hydration may lead to a bad training day. We don’t like and take a lot of precautions to avoid bad training days.  Don’t let dehydration ruin your training day.

How much water? Peeing often is good, keeping your urine a pale yellow. Happy hot, humid summer. Now get into the gym.


Recipes for homemade sports drinks.

How to make a natural sports drink:

Brew tea or slightly warm base liquid

Add sea salt and calcium magnesium powder and stir to dissolve

Optional to add juice or sweetener

Cool and store in fridge


Makes 8 cups with nutritional content similar to sports drinks


1/2 cup raw honey

1/2 tsp sea salt

1/4 cup fresh lemon juice

7 1/2 cups lukewarm water

Directions Combine, stir till honey dissolve, cool

From the National Honey Board







2 Rounds

800m Run

50 Double Unders


Core –

Side bridge 50 sec L; 3 sets; rest 30 sec

Side bridge 50 sec R; 3 sets; rest 30 sec

Sorensen hold 70 sec; 3 sets; rest 90 sec

CrossFit WOD, 6.4.14

CrossFit, 6.4.14


Work up to heavy farmers carry

Crossfit WOD
KBS (36-53)
Box Jumps

50 partner med ball sit ups (6/10#)