NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.23.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.23.2017, Springfield, VA

Warm up

Strength:
High Bar Back Squat 3×4
   *2 second pause in bottom
   *75-85% of 1 Rep Max
Metcon: AMRAP x 10
4/4 Kettlebell Snatches (from hip, not floor) 53/35
6 Front Squats 135/95 (from floor)
40 Double Unders/80 Singles
   *scaling: front squats should be approximately 50-65% of 1RM front squat.
https://youtu.be/6l2Iu26oWW8

Robert: Racing the Sun

“I long so much to [see] beautiful things. But beautiful things require effort and disappointment and perseverance.” – Vincent Van Gogh I returned to CrossFit this week, and it’s slow going getting out of bed this morning b/c literally everything hurts. But I am so grateful to Erin Sanzero and the rest of the CrossFit team for […]

Rob: Looking Svelte in his suit!

Looking svelte in my suit for the wedding.

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA

Warm up

“The Seven”
With a partner, complete:
7 rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlifts 245/165
7 Burpees*
7 Kettlebell swings 70/53
7 Pull-ups

*Reps may be divided in any manner, however, BOTH athletes complete ALL burpees.
*30 minute time cap
*If Scaling: Deadlifts should be touch and go. Thrusters should be unbroken.

Scarleth: Back to Dancing Shape

Growing up, I was very active. I used to be a dancer from the age of five up until College days, but then life got “busy” and little by little I drifted away from my physical activities. I went through a couple years where I lacked that motivation to really commit to my health and […]

Nova Open 2017 Results

Ashlee: Ready to say “I Do”

Before I enrolled in Boot Camp I was frustrated on how I felt, how I looked, I felt subconscious where I didn’t want any pictures taken of me. And once my wedding dress arrived and it didn’t fit I was in full panic mode.

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.20.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.20.2017, Springfield, VA

Warm up

Skill:
10​​ Minutes​​ Handstand​​ Skill​​ Work​​ (Wall​​walk,​​Handstand​​hold,​​ Handstand​​ walk) ​​​​​​​​​​
*Progress​​ to​​ the​​ hardest​​ progression​​ you​​ can​​ safely​​ perform.

Metcon: 3​​ Rounds​​ For​​ Time
50​​ Double​​ Unders/​​100​​Singles
200m​​ Sprint ​​​​​​
*Rest​​ 1​​ minute​​ between​​ rounds
*Rounds should be sub 3 minutes

JP: READY FOR THE NAVY!

As I’m leaving for boot camp I’m looking back on my fitness journey so far.  From 215 pounds, I’m down to 178 pounds and counting down. I  want to give a huge shout out to NOVA Strength and Conditioning for being a supportive fitness family, both in and out of the gym.

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.19.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.19.2017, Springfield, VA

Warm up

Strength:
Overhead​​ Squat​​ 3×5 ​​​​​​​​​​
*1​​ second​​ hold​​ in​​ bottom​​ of​​ squat

Metcon:
AMRAP​​ x​​ 10
20​​ Wallballs​​ *20/14*
20​​ Box​​ Jumps​​ 24”/20” ​​​​​​​​​​
*Wallballs should be performed in sets of AT LEAST 10 reps unbroken.