Entries by Michael Miller

Fit-Well-Sick, Which Are You?

As you age certain things happen to your body that you cannot control; graying hair, weakened eyesight, and creaky joints just to name a few. But what about our strength? Is it something we can hold on to? As you know atrophy (muscle loss) is endemic in older individuals, and it causes frailty, illness, loss […]

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 07.11.2017

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 07.11.2017 Why the arch? By Mike Miller Why do people arch their backs during a bench press? If you’re like me you’ve wondered this as well.  The bench press targets the chest, shoulders, and arms, so why do some people, including world record holders, get their backs involved? […]

NOVA CrossFit, Wednesday, 6.21.2017, Springfield, VA

Warm Up Mobility Skill – Rope Climb If able to climb rope, work on multiple reps up and down or legless WOD 400m Run 10/side KB snatch (36/56) 1 minute plank 400m Run 10/side KB snatch 1 minute plank 800m run 10/side KB snatch 1 minute snatch 400m run 10/side KB snatch 1 minute plank […]

Planes, Trains and Automobiles….and maybe a Camel.

Traveling on trains and planes thru Italy and Morocco and can’t believe how many people are unable to lift their luggage into an overhead compartment by themselves. From the looks of it most just lack the strength to do so (easy fix, do some strength training), but a lot are just so tight that they […]

NOVA CrossFit, Wednesday, 5.31.2017, Springfield, VA

Warm Up Mobility #1 with a 4-minute clock running perform – 3 rounds of: 12 Deadifts (95/65) 9 Hang Power Snatches 6 Snatch Balance Then as many burpees as you can the remaining time REST 4 minutes then # 2 with a 4-minute clock running perform 2 rounds of: 12 Deadlifts (135/95) 9 Hang Power […]

NOVA CrossFit, Tuesday, 5.30.2017, Springfield, VA

Warm Up Mobility Strength – 4 Rounds of the following clean complex, every other minute: 1 Hang Clean pull+1 Hang Power Clean+1 Front Squat+ 1 Hang Squat Clean + 1 Jerk Ok to add weight each round WOD – 21,15, and 9 reps rounds for time of: Cleans (135#/95#) Box Jumps (24/20)