NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 08.30.17
Every 40 seconds x 16 rounds:
1 clean at 60% of your max
3 rounds for time:
10 kettle bell swings (72/53)
10 box jumps (30/24)
*rest 60 seconds after each round
NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 8.20.17
For quality, 5-10-15-20-25-30-25-20-15-10-5 seconds of:
handstand hold or attempts or wall walk
EMOM X 10:
10 push ups
10 sit ups
Grace: 6 months of work in 3 sessions
Grace has been a member of Nova Strength and Conditioning for the better part of a year. She started out like many of our athletes in the 6 week Bootcamp and eventually made the plunge into CrossFit. She has been steadily progressing but wanted to kick things into overdrive so she decided to sign up for some personal training to really hammer out those tougher movements.
Talk about high speed hyperdrive! She is moving ahead by leaps and bounds. The 1 on 1 attention that comes with personal training is making an enormous difference in her movement and she is making FAST progress.
We are currently working on Grace’s front squat and thruster which has already improved tremendously from little tweaks we are making here and there. We are beyond excited to see where she will be in the next few weeks!
Ashlee: Wedding Dress Success
Before I enrolled in NOVA’s Boot Camp, I was frustrated on how I felt, how I looked, I felt subconscious where I didn’t want any pictures taken of me. And once my wedding dress arrived and it didn’t fit I was in full panic mode. NOVA has changed my life in so many good ways. I feel more energy, I’m sleeping better, my clothes are becoming loser and as of this past Sunday I’m only one more inch before my wedding dress will fully zip all the way up.
As I’m leaving for boot camp I’m looking back on my fitness journey so far. I want to give a huge shout out to NOVA Strength and Conditioning for being a supportive fitness family, both in and out of the gym. I have been doing personal training and have made leaps and bounds in strength and running. In the last 2 weeks alone Todd has helped me drop 5% body fat and lose those last 10 pounds. I highly recommend both NOVA Strength and Conditioning!
Nalani: Losing weight and improving performance for rugby
I have been an athlete for as long as I can remember but a year ago I was not content with my fitness level. I was at my heaviest that I had ever been and while I still played rugby I was missing something, so I decided to join NOVA Strength and Conditioning as a way to improve my fitness for rugby during off season. It was just what I needed; NOVA Strength and Conditioning gave me that extra push and helped me to realize that I had so much more potential. The coaches were (and are) patient, supportive and have guided me with their knowledge in a variety of areas from nutrition, to form, and even life in general to help me achieve my fitness goals and to push me to exceed beyond what I thought was my limit and out of my comfort zone. There was a time where I thought my heaviest back squat would stay at 80 pounds but with the support and guidance of the NOVA Strength and Conditioning community (coaches and members) I have surpassed that limit with a PR of 165 pounds. Never did I think that I would be in the triple digits on a back squat (!) and that is not my stopping point. I will continue to set new goals and climb my way up the ladder to achieve them while embracing the transformation that comes along with it.To this date I have dropped a total of 50 pounds, my energy level has increased and I have built up my strength and endurance which has been a HUGE asset to my rugby performance.
But it wasn’t a walk in the park.
It took a lot of hard work and determination to get to my current state. Yes, there were times when I didn’t want to work out or days where I just could not move the weight that I wanted to but I kept going. My advice to you (the reader)- whatever your goals are for improving your fitness don’t give up. Real talk- it’s going to be a lot of hard work but keeping going. There will be days where you may not complete a workout at your best time or perform a PR but I promise you will get stronger, faster and fitter if you keep going. Transformation won’t happen overnight but if you put in the work, time will work its magic. As for what’s next with me…. well I plan on taking one day at a time and pushing myself to be the best version of me that I can be at that current moment. It’s going to be hard work and there are going to be challenges to overcome and goals to achieve but I will not give up. I will keep going and so should you!
Scarlet: Back to dancing shape
Growing up, I was very active. I used to be a dancer from the age of five up until College days, but then life got “busy” and little by little I drifted away from my physical activities.
I went through a couple years where I lacked that motivation to really commit to my health and wellness, but eventually it creeped up on me. I began to feel my body changing physically, and it started to affect how I felt internally, having an unhealthy and inactive lifestyle caused me to feel unmotivated, uncomfortable, unhappy and not confident in own skin.
At this point, I knew I needed to reset the button. Both my husband and I decided that we were to leave behind those years we spent neglecting our bodies from physical activity and nourishing it with the right nutrients.
In January 2016, we joined Nova Strength and Conditioning, it was truly what I (we) needed. In Nova CrossFit, we found that sense of community support, guidance and push to go far beyond what we believed we could do.
The coaches have played a huge role in the development of my (our) strengths, both physically and mentally. I am a true believer that in unity there is strength, alone we can go far, but together with a group of individuals who share the same passion and aspirations like you, you can go farther.
Nova CrossFit has brought so much to my (our) life from personal, physical, internal improvements to valuable friends. It has been a win-win resolution in all areas, with the program that they offer and with your passion it becomes the perfect combo!
It has gone as far as giving birth to a passion to create a health and fitness blog, where I use it as a positive platform to share my journey, my experiences of triumphs and failure, in light to inspire those who aspire to make changes in their lives to create a meaningful and satisfying life, like I did! You can catch me writing a recent post at www.spinyourownaxis.com
I remember when I first joined, I never thought my body would do the things that it can do now- doing RX and hitting PR’s seemed so far away from my reach, but today I am able to do most, if not all RX workouts with still a lot of room to keep moving forward and improving each day.
My most honest advice, based on my personal journey, is to trust the process, stay focused, disciplined, have patience and be consistent.
And let yourself be coachable, that is the way we learn!