NOVA CrossFit, Thursday, 02.25.2016

How to peel a perfect egg in under 60 seconds!

Hard-boiled eggs are one of the easiest ways to get grab and go protein fast. With 7 grams of protein per egg they are travel friendly and easy to store. If being economical wasn’t enough, they also keep well. Ever had an egg go bad on you? Is it fair to say that they may be “the” perfect snack protein!?

So you toss a half dozen in the pot to cook and when you go to peel them, it takes forever with half the egg white stuck to the shell. You’re left with a mutilated and un-attractive egg with half the egg white stuck to the shell, taunting you and your hunger. What kind of fitness gains can you get with ¼ of the egg uneaten?! Frustrating and slow to peel, it makes you want to abandon your efforts and start your quest for protein sources from greener pastures. Before you throw in the towel and buy the ready to go peeled ones from the grocery store, or worse, start swapping things for a protein bar, let’s dispel a few myths and talk tricks of the trade to get the shell off quickly and easily with no egg white collateral damages!

People try all kinds of things, from shocking the hot eggs in hot water, to poking a hole in the shells, steaming and pressure cooking, and even adding vinegar to the water. Not necessary—those techniques don’t really do anything. Fresh eggs versus old eggs doesn’t really matter either, it’s all in how you cook and when you peel them.

Here’s what works. Gently drop the eggs into hot water and peel them straight away after cooking. Running cool water over the hot eggs will help loosen the peel. It will also keep you from burning your fingers. Starting at the fat end where the air pocket will help you get going, peel that sucker.


NOVA CrossFit in Springfield, VA, Thursday, 02.25.2016

Dynamic Warm Up


Strength – Barbell Step Ups (weight on back and completely step up on one leg before stepping with other)

2k row
rest time it took to row 1K
1k row

Core: ME plank x 3, if greater than 2 minute plank add weight

NOVA CrossFit, Wednesday, 02.24.2016

Wear your long socks!

NOVA CrossFit, Wednesday, 02.24.2016

Dynamic Warm Up


Skill: Coach’s Choice – pick a progression and practice

Rope Climbing

3 Rope Climbs (15 feet)
50 Wall Balls
2 Rope Climbs
50 Wall Balls
1 Rope Climb

NOVA CrossFit in Springfield VA, Tuesday, 02.23.2016

NOVA CrossFit in Springfield VA, Tuesday, 02.23.2016

Dynamic Warm Up


Push Jerk: work up to a heavy double, form trumps weight

10 – 8 – 6 – 8 – 10 reps for time of:
Push Jerks: 185/123 or 155/105 or 135/95 or 115/75 or 95/65
True Pushups, with hand release at the bottom
10 minute cap

Core: 3 sets of 40 Hollow Rock

NOVA CrossFit, Monday, 02.22.2016


For time:

90 double-unders (90 singles and 45 burpees)

9 muscle-ups or muscle up transitions

9 squat clean thrusters (115/75#)

80 double-unders (80 singles and 40 burpees)

8 muscle-ups or MUTs

8 squat clean thrusters

70 double-unders (75 singles and 35 burpees)

7 muscle-ups or MUTs

7 squat clean thrusters

NOVA CrossFit, Springfield, VA, Wednesday, 02.17.2017

NOVA CrossFit, Springfield, VA, Wednesday, 02.17.2017

The Incredible Edible Egg by Erin Sanzero

Eggs are a grocery list staple. Fried, hard-boiled, whipped into cakes and meringues, they’ve got to be on just about everyone’s shopping list.

Have you ever caught yourself standing, staring at the eggs struggling with what suddenly feels like an important life decision? You see words like “cage-free” and “certified humane” and you find yourself in a price versus animal welfare war? Even if you choose the more expensive or mid-range carton, what do all those labels really even mean?!?!

Let’s break ’em down and talk about how you can buy an ethically sourced egg without breaking the bank.
As with all food labels, we’re delving into the world of business and language is a tricky thing. Free range/roaming, and pastured eggs come from chickens kept in large barns or warehouses. They get to do wonderful chicken things like peck, dust bathe, and you know, SPREAD their wings. They may be given access to outside, but that’s entirely up to the producer and no system to audit if a producer’s claim to this effect is true or not exists. You’ve gotta trust that what they say they do is, you know, what they do.
Another hot word is natural or farm fresh. These words are silly and essentially mean nothing. All eggs are minimally processed and presumably come from a farm of some sort….so it tells you zippo.

Omega 3 enriched eggs are the result of chickens fed food made from flaxseed or fish oil. An alternative way to boost your omega 3’s is to take a fish oil. 1 tsp of SFH fish oil and you’re set for your daily needs.

Certified organic means that the chickens are fed an organic, vegetarian diet and are kept in open barns or warehouses. They are checked for compliance by the USDA on their feeding practices, but as with their cage-free friends, time outside the barn is likely minimal at best.
Certified humane holds the highest degree of standards, bringing in third party auditors to enforce everything from stocking density to ensuring opportunities to dust-bathe, perch, and nest. Along with these stricter controls, producers aren’t allowed to practice forced molting. Forced molting is the practice of starving hens to induce them into an unnatural laying cycle. It is significant to me ( and I think you too?) that this practice is totally allowed for all the other egg types).
So, we’re back to the egg aisle and we’ve a decision to make. You eat a LOT of eggs and money doesn’t grow on trees, but you’re imagining that tiny, terrible cage of beak-less chickens too…
Obviously, cage free is a great minimal standard to aspire too and if you’ve got compassion and benevolence on the brain, you’re going to be willing to pay the price premium for eggs that ensure animal welfare. Anything that isn’t certified is an unverified claim. I’m a trust buy verify gal.

Where ever you fall on the spectrum, doesn’t it make you want to google the eggs you buy to know more about THAT producer’s practices?

What matters to you? What eggs do you buy?


Dynamic Warm Up


Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps
(if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)


Three rounds for time of:
20 Alternating Reverse Lunges with a Kettlebell
20 Russian Kettlebell Swings
20 V-Ups

NOVA CrossFit in Springfield, VA, Tuesday, 02.16.16

NOVA CrossFit in Springfield, VA, Tuesday, 02.16.16

Dynamic Warm Up


Skill Work:


Pull Up



Complete as many rounds as possible in 20 minutes of:
10 burpee box jumps
30 squats
60 seconds of handstand hold (use wall if you don’t have your free standing handstand)

NOVA Crossfit

NOVA CrossFit, 02.11.2016, Thursday

NOVA CrossFit, Springfield, VA, 02.11.2016, Thursday

Dynamic Warm Up


Deadlift: 3×3 @ 80% and perfect form.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:
KB SDHP (70/53)
Medicine Ball Clean (20/14)

Cool Down
Intro to Crossover Symmetry

NOVA CrossFit, Wednesday, 02.09.2016

NOVA CrossFit, Wednesday, 02.09.2016

Dynamic Warm Up


Long warm up with rope climbing and double under practice.  Wear long socks!


4 Rounds
2 Rope Climbs
100 m Farmers Carry (70/53)
20 Double Unders

Tabata plank for 8 rounds