Entries by Coach

NOVA Strength & Conditioning, NOVA CrossFit, 06.28.2017

NOVA Strength & Conditioning, NOVA CrossFit, 06.28.2017 Enjoy the last day of this mild summer weather before the heat comes back. Wednesday Warm up Mobility Strength – Take 20 minutes to establish a 3 Rep Max Clean & Jerk – ok to stay light and work on technique and consistency. WOD 3 rounds for time: […]

NOVA Strength & Conditioning, NOVA CrossFit, 06.27.2017

NOVA Strength & Conditioning, NOVA CrossFit, 06.27.2017     PSA (public service announcement)     Don’t Drive Distracted Over the past few days there have been two horrific collisions ending with fatalities on the beltway stemming from distracted driving.  Full details still unfolding.  What is know, in both circumstances, the victims stopped out of the way […]

NOVA Strength & Conditioning, NOVA CrossFit, 06/26/2017

NOVA Strength & Conditioning, NOVA CrossFit, 06/26/2017   Happy Monday!!! Huge thanks to all those athletes, friends, families and stragglers who came out Saturday!  What a great day. We want to ride this momentum into this week by continuing to inspire you to be better than yesterday.  It matters to us! Please let us know […]

NOVA Strength & Conditioning, NOVA CrossFit, 06.22.2017

NOVA Strength & Conditioning, Home of NOVA CrossFit   Thursday is a heavy single deadlift.  What a wonderful lift!!!  Epitome of pick things up and put things down plus move heavy weight well.  Both can cause a rush.  However, preservation of the back is of utmost importance when performing this lift.  Maintain midline stability and […]

NOVA Strength & Conditioning, NOVA CrossFit, 06.20.17

Tuesday Another day of a heavy single.  document these  numbers and keep them handy.  We often refer to our one rep maxes and base other numbers and lifts off that number. In addition to your one rep max numbers it’s good practice to keep track of all your workouts. A journal, dedicated to your training. […]

NOVA Strength & Conditioning, NOVA CrossFit, 06.18.17

NOVA Strength & Conditioning   NOVA CrossFit   monday!!!!   Another fine week for Duma SN fitness with friends. Let’s get some.   Monday Warm Up Mobility Strength – Back Squat: heavy single WOD 100 DUs 50 sit ups 200m run 80 DUs 40 sit ups 60 DUs 30 sit ups 40 DUs 20 sit […]