NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 08.10.2017

Transition from Bootcamp to CrossFit by Coach Rachel Paddayuman

Before finding NOVA, I thought I was in pretty good shape. I went to the gym 3-4 times a week, did cardio kickboxing, and played flag football. After doing this for years I wanted to try something new, something exciting that I’ve never tried before. Thank God for Facebook! I saw the ad for a 6-week challenge and I was game.

I didn’t know what to expect in boot camp. The workouts were challenging and I loved learning something new each class. What I loved most was the outpouring of support and motivation, not just from the coaches, but also from other boot campers. You don’t get that when you’re working out in the gym by yourself. This sense of community truly makes a difference, pushing you to work harder and realizing your potential.

I was nervous at first to transition from boot camp to CrossFit. I wasn’t sure if I was fit enough or strong enough. A couple notable differences: 1)In boot camp more time is spent on learning technique and form of movements. In CrossFit, although there is not as much time spent going into detail, movements are still reviewed that are in the WOD. Nonetheless, coaches are always there to assist. 2)Whether it’s using a kettlebell, barbell, dumbbell, or wall balls, CrossFit WODs recommend the prescribed weight (Rx) to use. Of course, Rx is not a requirement, but it is nice to challenge yourself against the prescribed weight. I think this is why it seems like CrossFitters are lifting heavier. The goal is to ultimately make you STRONGER. Safety of course is always the priority. I could say the boot camp program is more difficult just because you are introduced to things you’ve never done before, so you’re learning everything from scratch. The support and camaraderie of a gym community is very evident in CrossFit classes as well. You get to know other athletes who have made the same commitment of a healthier lifestyle. The transition was not as bad as I thought it would be… it also really helped to take a couple CrossFit classes before making the commitment to transition. I thought to myself, “I could do this!” The boot camp program definitely helped set me up for a smooth transition; boot camp graduates have attained the knowledge and skills that are used in CrossFit, which makes it a wonderful prerequisite program to CrossFit.


NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 08.10.2017


Warm Up



Find a 10RM dumbbell bench press


400m run
20 dumbbell manmakers

*for the manmakers grab a pair of dumbbells and complete:
1 dumbbell push up
1 renegade row (left)
1 dumbbell push up
1 renegade row (right)
jump your feet up
1 squat clean thruster