Rob: Looking and feeling good

Rob: Looking and feeling good

Looking svelte in my suit for the wedding I’m attending this weekend.

NOVA Strength & Conditioning, NOVA CrossFit, 08.29.2017

NOVA Strength & Conditioning, NOVA CrossFit, 08.29.2017

Tuesday!

Warm Up

Mobility

Strength
Every 2 minutes for 14 minutes:
2 deadlifts, work up to a heavy double

WOD
For time:
800m Run
75 burpees
800m run

NOVA Strength & Conditioning, NOVA CrossFit, Friday, 08.25.2017

Friday
Coach Mike Miller’s choice

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 8.25.2017, Springfield, VA

Ever wondered what all this RockTape stuff was that you’ve seen covering your favorite CrossFit Games athlete? Well coach Mike is here to explain.

 

Warm Up

Mobility

High Bar Back Squat 5×5

WOD

Karen

150 WallBall shots for time 20/14#

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 08.23.2017

By LuLu Geza Kelemen

As I find myself about to make a trip to Vermont to celebrate my dad’s 75th birthday in August, I am already thinking about a strategy to eat clean while I’m in my parents’ house. Now, of course, when visiting family or friends, it isn’t always possible to be in charge of what kind of foods will be cooked, or where you will go out to eat, and I find that being there at those family gatherings and in those restaurants, is the most important part to me, even if it means I won’t necessarily be eating how I usually eat. I mean, competitive CrossFit athletes will likely navigate this differently, but there is no one-size-fits all for how each of us handles these uncertain food situations. Many of us have family who eat differently than we do, or differently than the way we strive to eat, and I truly struggle when I visit my parents. I struggle with eating clean, I struggle with getting a workout or two in, and I struggle with portion control once I’ve inevitably gone off the clean-eating locomotive. None of that is ideal, so I’ve been working on a personal strategy—to not only be forgiving to myself if I eat a couple things off-diet, but to also be accountable to myself for eating clean 80% of the time while there and keeping my portions in check, so I don’t get overwhelmed feeling badly that I ate one piece of pizza and decide to throw the whole day away on ice cream sundaes, soda, beer, and extra slices of cake. Part of what I’ve learned coming to the gym is to take the power away from food, to view it as fuel instead of as a reward, and while I know it on a cognitive level, I’m still getting used to putting that thought into practice. And I think it’s okay to be working on that, just like I’m working on getting my pull-up and double-unders, slowly but surely. 

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 08.23.2017

Wednesday

Warm Up

Mobility

WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 08.22.2017

Let me tell you a story.
It’s Spring 2011 and I’ve been doing CrossFit for about 6 months.  My buddy asks me if I want to do The Open…
Me: “Sure!….Whats The Open?”
Him:  “It’s a bunch of CrossFit workouts that you do with everyone else in the world.”
What could go wrong?
At this point in my CrossFit experience I had learned (not mastered) most of the skills necessary to compete in the RX division double unders, snatch and clean & jerk, and could rep out a good bit of pull ups. I had been in the Marine Corps for 2 years and could run like a gazelle.
There was one area where I was severely lacking: STRENGTH.
You see, most of the skills I mentioned above can be developed to a workable level within a few months given enough focus. Give it a few months, and you can get your basic fitness in some shape.
BUT–  strength takes years of deliberate focus to build.
I didn’t know what I didn’t know, so onward I went. Hey! I’m a Marine!
My lack of strength hit me hard when on  Open WOD 11.3.
                   (5 minute AMRAP of Squat Clean and Jerks at 165lbs)
I think I only weighed 175lbs and I could just barely front squat 180 lbs for 1 rep.
How was I going to move this weight multiple times from the ground to overhead AND squat with it?!
I finished that WOD feeling defeated with 5 reps. One rep every minute.
I wasn’t out of breath, I was getting under the bar fast enough. I just couldn’t stand up with it. Every squat felt like a one rep max.
I told myself then that my strength was going to be a priority.
I focused on getting stronger and in a few months time I had doubled my reps in that workout.
Within a year I had tripled them.
I focused mainly on the big three lifts, squats, dead lifts, and pressing, with a little bit of time on the olympic lifts. As my strength in the big three increased as did all others.  When you can front squat 250lbs, standing up with 165lbs from a clean is a no brainer.
The Open, and some of CrossFit, is less about training and more about an expression of our mastery of the 10 physical skills; strength, speed, coordination, cardiovascular endurance, etc..  Your day to day workouts are your study time, and the Open is the test.
So the big question is….
Are you strong enough?
In strength,
Coach Mike
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PS There’s a lot of ways we can work on our strength, and a no brainer is joining our upcoming NOVA Strength class.
NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 08.22.2017
Tuesday

Warm Up

Mobility

Strength –
Push Jerk: 3rx3s

WOD
10x100m sprint
*recover on walk back +/- 45-60 seconds

NOVA CrossFit, Thursday, 8.17.2017, Springfield, VA

Warm Up

Mobility

3×4 Conventional Deadlift @ difficult weight with sound mechanics

2×10-12 Sumo Deadlift- aim to reach failure within the given rep range

WOD

Grace

30 Clean and Jerks for time

12 minute cap

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 08.15.17

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 08.15.17

Tuesday

Mobility

Warm Up

Strength –
Thruster: 1 rep max

WOD

Jackie

1,000m row
50 thruster (45/33)
30 pull ups