NOVA CrossFit, Friday, 9.30.2016, Springfield, VA

For time:

Buy In – 800m



Toes to rings/bar (or V-ups)


CTB Pull-ups (or pull-ups/ring rows)


Cash Out – 50 Double Unders or 150 Singles

NOVA CrossFit, Thursday, 9.29.2016, Springfield, VA


Buddy Pull Ups: 5setsx5-8 reps


3 Rounds

21 American KB swings (53/36, 44/26, 36/18)

2 Up and Down carry x 2 (stone/sandbag/keg AHAP)

9 Burpees


GHD sit ups x 40

NOVA CrossFit, Wednesday, 9.28.2016, Springfield, VA

Skill: Tire flip technique (10 min)

Mini WOD:

4 rounds – 1 min max tire flips

Rest as needed between rounds (18 min max)


1 up to 10 DB Front Squats (45/25, 35/20, 25/10).

10 box jumps (24/20) between sets of DB Front Squats (15 min cap)

NOVA CrossFit, Tuesday, 9.27.2016, Springfield, VA


Deadlift – 5 sets of 5 reps

Try to increase load on every set



For every 30 seconds for 12 minutes

1 power clean and 1 touch and go clean and jerk


Barbell roll outs: 5X20

Vitamins, Minerals, Omega-3s, OH MY!!!

Vitamins, Minerals, Omega-3s, OH MY!!!

By: Sarah Ellis

Sugar is evil and fat is the new shining star. Albeit pour some fat on me or a spoon full of fat doesn’t have the same ring. Sitting is the new smoking. Eat lean meats, veggies, some fruit and starchy food, plus small amounts of rich in omega 3 fats. Move more. Sleep 8 hours a night in a cool, dark room. All of this is evidenced based. So what else is there? There should not be any confusion. Until you start talking supplements. Oof. Supplements, the multi-billion dollar industry. Gotta get in on that, right! Slow your roll.

What do you need? A good diet trumps any supplementation. Plus eating real foods free of added sugar, processed things you can’t pronounce and fats not rich in omega-3. What’s there left to eat? High quality but lean protein, low glycemic carbohydrates and rich in omega-3 fats. Easy as pie. Oops, wait, that has added sugar and is a no go. Easy as chicken and zucchini topped with an ounce of walnuts. In addition, eat at least 3-5 meals per day, spread out 4-5 hours apart.

Once your diet is on track, dialed in, you may want to add some supplements but no need to go bananas (because they are not a low glycemic food). Let’s start on what you should be taking before bed. This combo should be everyone’s favorite supplement and a priority. Magnesium and Zinc. How come? Because minerals matter! Zinc is kinda a super mineral that acts as an antioxidant, anti-inflammatory, aids in protein synthesis, muscle recovery and growth, and to boot, boosts your immune system. That is a lot of good stuff right there packed into one small supplement. Magnesium, also an essential mineral, helps the ticker, skeletal system and has been known to aid in fat burner. Now who doesn’t want that! Magnesium and zinc work together in the anabolic and metabolic pathways promoting good sleep. You can supplement with these separately by choosing a Chelated Zinc and Chelated Magnesium or there are combo products on the market such as ZMA. ZMA is a crowd favorite.

Something else that is mighty important. Omega-3 Fish Oil. Yes, Omega 3! Not Omega 6 or 9. And, yes, if you eat a large amount of fatty fish there isn’t a need to supplement. However, most of us aren’t eating a hearty portion on a daily basis of fatty fish. You are in luck because there is a supplement for it! The reason behind needing this in your diet is simple, decrease inflammation and increase blood flow. Lots of talk these days on how inflammation is the root of all evil in the gut which leads to many bad diseases causing crippling effects. One way to help combat that nastiness is a good diet, and Omega-3 Fish Oil. In addition, it may lead to mood enhancement and improved brain function. Which we most surely need at 0200. Focus on a high quality product rich in DHA & EPA. An example of an exceptional product is

Vitamin D. The all natural happy pill. It is like having sunshine in a bottle. Unless you are a beach bum, you could use some extra Vitamin D. Not suggesting you are at risk of rickets but currently probably not getting enough and could use an additional dose. How come? Because Vitamin D is magic and there are way too many benefits to list and explain. But here are a couple, stronger bones, immune support, prevent SAD, and improve skin. Get out in the sun for 15 minutes a day or supplement, you’ve got options. FDA is skimpy on its recommendations, easily double or triple that and see how you feel.

Lastly, a catch all, multivitamin. “Multi-vitamins can be thought of as an insurance policy against nutrient deficiency. Just because you have fire insurance for your home does not mean you can leave the stove on and candles lit. In a similar fashion, a multivitamin cannot be taken to replace bad food choices. Multivitamins can help fill any gaps to help ensure increases in muscle function and size.” Juggernaut Training

There you have it, a little ditty on what you should be taking. Next article, will be on pre, intra and post workout supplements. In the mean time, eat well, train hard, and enjoy a good night’s rest.

NOVA CrossFit, Monday, 9.26.2016, Springfield, VA


Pull Ups w/ a Buddy (or by yourself if able): 3 rounds of 7-10 reps (buddy assists to keep pullup-er moving, athlete on bar does most of work, make them fight for it)

Buy in 800m run
8 Push Jerks (135/95, 115/75, 95/65, 65/54)

8 Front Squats (with same gear as push jerks)
Cash out 800m run
*If unable to push jerk, push press, if unable to push press, press
**If unable to front squat, back squat, if unable to back squat, air squat

NOVA CrossFit, Saturday, 9.24.2016, Springfield, VA

Partner WOD:

One person works while the other rests


Overhead Lunges (25/45# bumper plate)

Burpees to a plate

Russian Twists with plate

Toes to Bar

*Run 400 meters with your plate after each set of toes to bar

**Same plate (one per team.  If co-ed use a middle of the road weight    like 35#)

NOVA CrossFit, Friday, 9.23.2016, Springfield, VA


15 minutes to build up to a 1RM 50’ farmers carry (no drops allowed)



7 rounds

1 minute static atlas stone hold in the belly (AHAP)

25’ bear crawl

25’ crab walk

20 scissor jumps (10 per leg)

Rest 60 seconds between rounds


Scissor jumps:

Crab walk: