NOVA CrossFit, Monday, 02.01.2016

Dynamic Warm Up

Mobility

Strength

EMOM 10 minutes
2 Hang Power Snatch + OHS
*build over course of sets but quality OHS and Snatch are paramount

then

WOD
500m row ME (try to set a Personal Best)
rest/recover then
5 Rounds
7 Pull Ups
14 FR Lunges (#115/#75)
7 Box Jumps

NOVA CrossFit, Friday, 01.29.2016

How to boost immunity and reduce inflammation

Everyone has had the experience of pulling an all nighter on a paper or working themselves to the bone to get through a work project only to fall sick as soon as the event comes and goes. It is no secret that stress is a major player when it comes to your bodies ability to protect itself from sickness. Inflammation is tied to everything. Cancer, Heart Disease, stroke, diabetes, arthritis….Want to live a healthier and longer life? Here are a few ways to get out and stay out of the sick crowd!
1. Exercise.

Did you guess this one? Exercise is one of the best ways to boost immunity. We all know that the act of exercise itself breaks down muscle–this is why rest and recovery are so important! Hard exercise that breaks down muscles not only stimulates immune cells to rebuild your muscles but shuttles those cells to boost your immunity and respond to any nasty gunk trying to make you sick. Don’t find time for fitness, make time!
2. Clean up your diet and lose weight. Focus on lots of veggies, quality protein, healthy fats, and little sugar. If it lives on the outer aisles of the grocery store and goes doesn’t keep well forever, you’re on the right track. Losing weight allows your cells to fight for you instead of against you.
3. Sleep. Sleep is essential for every person’s well-being. Yet millions of people suffer from inadequate sleep and sleep disorders. Sleep helps your body recover and recharge. It also helps you live longer, boosts your memory, and lowers inflammation. Last, but not least, it aids in weight loss and helps reduce those pesky hunger cravings that come when you’re tired.

Put those things together and what have you got? Plan it and it will happen, plan it and it will happen, plan it and it will happen.

Set a bedtime, go to the gym, clean up your diet. Make these things priorities and results will come!

 

NOVA CrossFit, Friday, 01.29.2016

Dynamic warm up

Mobility

Strength
Deadlift: 4×4

Then….

WOD
Complete 10/8/6/4/2 reps for time of:
Jerk (M:155#/W:105#)
Handstand Push-ups
Do 40 double unders (120 singles) after each round.

NOVA CrossFit, 01.28.2016, Thursday

Open for all classes!!

NOVA CrossFit, 01.28.2016, Thursday

Dynamic Warm Up

Mobility

Strength
4×2 power clean (moderate weight)
4×2 power clean (add 5-20#)

Then…

WOD
Charleston
Squat Clean Technique
“Charleston”
10-1 Squat Cleans (155/105)
1-10 Box Jumps

Core: Athlete’s Choice

CrossFit, Monday, 1.25.2016

Now that all our backs are tired from all the snow shoveling, come in and get your WOD on!  PM classes are on as schedule.  Don’t be shy, we will do an extra long warm up and mobility routine tonight.

We will be heading over to the gym shortly to assess the snow situation.  Most likely our wonderful neighbors, Millennium Construction, took care of us as they always do.  If you see any of there guys outside please say “thank you.”  Millennium takes pity on us mere mortals without a 4×4 n plow.

Coach Mike Miller has a beautiful red truck that looks pretty unstable.  He has said nothing can keep him from the gym.  Don’t leave him hanging.

Still, roads are sloppy.  Sloppier in some areas more than others.  Please, be careful and don’t drive like it is clear blue and 82.  If you get stuck, point your wheels straight, clear out all snow around and under your vehicle.  Place something, anything under your tires like dirt, cat litter, cardboard for traction.  Momentum is your friend but remember it is sometimes hard to stop so make sure you have a clear path in front of you before you go gunning your vehicle to get unstuck.  Carry a shovel and wear warm boots!

 

CrossFit, Monday, 1.25.2016

Dynamic Warm Up

Then…

Mobility

Then…

Strength
4×2 Power Snatch @ moderate weight
4×2 Power Snatch add 5-20#

Then….

Start a running clock…..
– First minute: 1 American kettlebell swing (M:53#/W:35#) + 1 pull-up
– Second minute: 2 American kettlebell swings + 2 pull-ups
– Third minute: 3 American kettlebell swings + 3 pull-up
Keep adding one rep to each movement every minute until you cannot complete the required work within the minute time period. Do ring rows if you cannot perform pull-ups.

Then…

More mobility, stretching or core work of your choice.

Rest, recover, rejuvenate!  We are hear for you…

Cheers!

 

NOVA CrossFit, Wednesday, 01.20.2016

Dynamic Warm Up

mobility

Strength:

Back Squat: 1×5 then for AMRAP of 1 minute @ 60% of your 1X5, back squat

WOD –

Complete 3 rounds for time of:
15 Thrusters (M:155#/W:105#)
15 Toes to Bar
75 Double Unders
*Bar starts on the ground for the thrusters. 15 minute time cap.

NOVA CrossFit, 01.19.2016

Dynamic Warm Up

Mobility

Strength – (going to work on some shoulders for improved health)
4 sets of 8-12 reps moderate weight with DBs
Delt raise (side lateral raises)
Press
Front raise
Tricep raise
Push Ups

Then…

WOD
5 500m rows rest 2-3 minutes between rounds

Core: 50 (25 each) Partner Med Ball Sit Ups

NOVA CrossFit, Monday, 01.18.2016

NOVA CrossFit, Monday, 01.18.2016

Regular hours today.

Dynamic Warm Up

Mobility

Strength:

Deadlift: 3×3 (talk about breathing and bracing when lifting heavy)

WOD

10 DB Push Press (25/45)
2 Lunges
9 DB Push Press
4 Lunges
8 DB PP
6 Lunges
7 DB PP
8 Lunges
6 DB PP
10 Lunges
5 DB PP
12 Lunges
4 DB PP
14 Lunges
3 DB PP
16 Lunges
2 DB PP
18 Lunge
1 DB PP
20 Lunges

Core: 60 seated Russian Twists

NOVA CrossFit, Thursday, 01.14.16

NOVA CrossFit, Thursday, 01.14.16

Did any win power ball?  I am guessing you will not be in if you do.  Please send us a post card from your exotic destination.

Anther packed hour of fitness and fun.  Come prepared to move and groove, and get dirty.  Those silly tires.

Dynamic Warm Up

Mobility

Strength/Skill
Stiff Legged Deadlift
Learn the movement then light 3×3 (saving back for tire flips)

Then

5 rounds
12 Tire Flips (wear clothing you don’t mind getting dirty)
25yd SA Farmer Carry (R-Hand & AHAP)
25yd SA Farmer Carry (L-Hand & same weight)
then
EMOM 12 minutes
Hang PC + Front Squat
(at or above 60% of estimated 1rm)