NOVA CrossFit, Thursday, 12.31.15

Happy New Year!!!


What is your 2016 fitness goal?


Warm Up



Double under practice with your new jump rope that Santa left under the tree for you.

Double Unders
Ab Mat sit ups

At the 10:00 mark

Air Squats
Sprint 200 meters between sets

NOVA CrossFit, Wednesday, 12.30.15

Warm UP


Clean: work on the skill & work up to heavy triple

4 Rounds for reps:
With a 3 minute clock perform:
10 Deadlift, (135#/95#)
8 Hang power cleans, (135#/95#)
6 Shoulder to overhead, (135#/95#)
With remaining time as many toes to bar as possible

Rest 2 minutes

Second round = as many burpees over bar as possible
Third round = handstand push ups
Fourth round = pull ups

100 supermans

NOVA CrossFit, Tuesday, 12.29.15

NOVA CrossFit, Tuesday, 12.29.15

Warm Up


Pause Back Squat: 2 second pause for 5 sets X 3 reps

5 Rounds for time:
10 Power snatch, (95#/65#)
15 Push ups

50 V-Ups or lemon squeezers

Strongman – Holiday Transition Week 2

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NOVA CrossFit, 12.28.15, Monday

NOVA CrossFit, 12.28.15, Monday



Warm Up


Shoulder press 3-3-2-2-2-1-1-1-1


Skill: 6 rounds for quality: 1 Wall walk + :10 handstand hold


8 rounds of tabata Box Jumps (Yes, jumps, not step ups)

Core: 75 plated sit ups

Strongman – Holiday Transition

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NOVA CrossFit, Saturday, 12.19.15

NOVA CrossFit, Saturday, 12.19.15

Hero WOD

15-12-9-6-3 reps for time of:
135-lb/95lb. power cleans
135-lb/95lb. front squats

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

NOVA Crossfit

NOVA CrossFit, Friday, 12.18.15

NOVA CrossFit, Friday, 12.18.15

It’s Friday!  Let’s get it on!!

Mobility and Warm Up

Tabata Wall Walks
Tabata Sit-Ups
Tabata Sumo Deadlift High Pull (75/55)
Tabata Push-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.


What is TABATA

Tabata is a high-intensity workout protocol that has fitness and weight-loss benefits. It is also a very short workout. Is it like CrossFit? Is it like circuit training? It is a bit of both. Tabata training is attractive because it saves a lot of time for people. It offers the maximum benefit with the least amount of time used to get those results.
tabata interval, interval training, tabata protocol, how to tabata, why tabataThe name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.

Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training. That adds up to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period. The results speak for themselves. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%.

Interval training is not new, but it has gained popularity in recent years. Intervals were originally designed for running. An example of Tabata training for runners is 20-second sprints and 10 seconds of rest. This will improve cardiovascular fitness. The Tabata protocol can be used for core strength as well as weight training.

Whatever exercise you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. Your metabolism will stay at that high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after.

Many exercises and types of equipment can be incorporated into the Tabata protocol. You could use push ups, planks, squats, stability ball exercises, resistance bands, weights, or a bench. To start, use four exercises per Tabata.

Tabata Workout Example:
Push Ups
Medicine Ball Slams
Jumping Rope

How to do it: Do 20 seconds of push ups, then rest 10 seconds. Do 20 seconds of squats, then rest 10 seconds. 20 seconds of ball slams, and rest. 20 seconds of skipping rope, and rest. And then do that whole cycle again – eight more times.

tabata interval, interval training, tabata protocol, how to tabata, why tabataThis would bring you to a total of approximately 16 minutes. Once you get the hang of things, you could create two or three different Tabata routines with up to twelve different exercises and run through two different routines a session. With a five to eight minute warm up and cool down, you’ve got an effective workout. Those 20 second intervals may not seem very difficult but at your maximum capacity, those 20 seconds will seem like the longest 20 seconds of your life.

Warm up properly with dynamic exercises as opposed to static stretches. Be prepared to sweat! It’s effective, as Dr. Tabata’s study showed, and ultimately improves endurance. It teaches your body to tolerate lactic acid. When you train in a high-intensity zone, your threshold becomes higher. It also keeps your metabolism running on high gear. One of the greatest benefits of anaerobic training is that your body keeps burning fat for 24 hours after your workout. So the amount of fat that can be burned using Tabata training is what draws many people to using it. As a weight loss tactic, Tabata is a great tool.

Cautions About Tabata Training:

Tabata training is not for beginners. Tabata training is best for advanced exercisers who are comfortable with high-intensity exercise. The intensity accumulates, peaking near the end. It’s easy for the intensity to become too challenging if you’re not used to this type of training.
If you go all out during the high intensity intervals, the 4-minute cycle will feel like the longest, most uncomfortable 4 minutes of your life. It may be too intense for some people.
There is always a greater risk of injury when you’re doing high-impact, high-intensity exercise. Minimize that risk by ensuring you’re fit enough for this type of training. This would include working your way up to the intensity and duration. Also make sure you completely warm up before you start into your Tabata routine.
Four minutes of the same exercise, even with rests in between, can get monotonous and quickly fatigue your muscles. This can cause your form (and motivation) to suffer if you aren’t mentally prepared!

tabata interval, interval training, tabata protocol, how to tabata, why tabataHere is a list of exercises to try:

Mountain climber
Sit ups
Pull ups
Bicep curls
Triceps dips
Shoulder Press
Leg raises
Calf raises
Bench press

Whichever exercise you choose, your choices should use a large number of muscles to get maximum benefit. It is normal to feel some soreness during the first week of Tabata training. However, your body will adjust and you will only feel slight to moderate soreness after the beginning.

Make sure to add a sound nutritional program into your Tabata routine for the best and fastest results possible if losing weight is your goal. Nutrition is an important component of stay fit and being active. If you have poor nutrition, then your fitness goals will not be achieved. You will also not have the energy needed to workout at this level and intensity.

Photos courtesy of Shutterstock.
Topic: Strength & Conditioning
See more about: high intensity interval training, interval training, tabata

Flavia Del Monte is a registered nurse, certified physical trainer, certified nutritionist, and fitness model. Having always been into sports such as soccer and running, she managed to stay fit and trim without much effort, but after achieving her RN her workload left little time for sports and training. It was at this point that her husband said she could have been the face of “Flabbylicious Fitness.” Soon she joined a gym and hired a trainer.