NOVA Strength and Conditioning, NOVA CrossFit, Springfield, VA, Wednesday, 9.6.2017

NOVA Strength and Conditioning, NOVA CrossFit, Springfield, VA, Wednesday, 9.6.2017

Wednesday

Warm up

Mobility

Strength (Muscle Endurance)

EMOM 14:
odd – 15 push press (115/75)
even – 15 kettlebell swings (53/35, USA)

WOD
EMOM 10:
odd – 200m row
even – 20 ring dips

 

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 09.05.2017

Want to get better at climbing rope? Read this!

Ever wonder how so many people seem to fly up the rope like its nothing? Is it magic? Is it witchcraft? How are they getting up the rope so quickly? It seems like they do two pulls and they’re at the top, how can I do that?
What if I told you that by perfecting one movement you know already, you would be flying up that rope in no time. But what movement could be so powerful? I’ll tell ya, its Knees To Elbows!
Few people realize just how similar the two movements are to each other. But don’t just take my word for it, lets look at some pictures and compare.
Josh Bridges, the oldest, and more importantly the shortest competitor at the 2016 CrossFit Games. If theirs anyone that knows how to get up a rope efficiently its him! As we look at his progression up the rope we notice that most of the movement comes not from his arms but from his lower body. He is bringing his feet up as high as possible, clamping down, and then simply standing up.
This allows him to travel up the rope with fewer pulls. This is extremely important for those of us who don’t have the strongest arms, because with every pull our arms move through an extended to flexed position, which will wear them out much faster.
Now lets look at this athlete doing a Knees to Elbows. The similarity is quite striking. Notice how not only are the legs traveling upwards, but the torso is also getting involved and traveling up and back. This creates what we call the “Triangle of Success”, and when I say we I’m referring to myself. This is where a triangle is formed between the legs, torso, and arms, with your mass CENTERED on the bar.

 

 

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 09.05.2017

Tuesday

Warm up

Mobility

Strength
Every 2 minutes for 10 minutes:
5 back squats around 80%

WOD
5 rounds for time:
200m Sprint
50 Double Unders
10 Overhead squats (115/75)