NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 9.19.17

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 9.19.17

Warm Up
Mobility
Strength/Skill
3×3 Power Snatch (moderate weight)
3×2 Power Snatch (add 5#-10#)
3×1 Power Snatch (add 5#-10#)
*The 3’s and 2’s are touch and go reps
WOD
4 rounds for time:
12 Pull-ups
8 Plate Burpees (25/15)
50m Overhead Plate Carry
*11 minute time cap

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 9.18.17

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 9.18.17

 

Monday

Warm Up

Mobility

Strength
Back Squat: 5×3

WOD
Start a 14 minute clock then complete the following
BUY IN: 500m Row, with the remaining time AMRAP
18 Wall Balls (20/14)
18 American Kettlebell Swings (53/35)
100m Run

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 9.16.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 9.16.2017, Springfield, VA

Warm up

Mobility

WOD:

Buy in: 400m run w/ kettlebell

21-15-9 of

American Kettlebell swings

Goblet Squats

Cash out: 400m run w/ kettlebell

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday 9.12.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday 9.12.2017, Springfield, VA

Warm Up

Mobility

Strength –
3 sets of:
Goblet Squats x 8-10 reps AHAP
Rest 45 seconds
Ring Rows x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps AHAP
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

WOD
Four sets of 3-minute sprints of:
10 Handstand Push Ups
20 Pistols (10/leg)

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

Remembering those we lost on 9-11-2001

Remembering those we lost on 9-11-2001

 

There are moments in your life you will always remember where you were when it happened.  This is one of those moments.

 

CrossFit has deep roots in the military, Fire Fighter and LEO community.  A number of us lost friends and family this day and still remember it like yesterday.  Yet, each and every civil servant goes out and does their job beyond the call without any question.  It is a calling and a call to duty.

 

The resilience and grit runs deep.  However, there are days that are hard.  This is one of those days.

 

Today will always be with us.  Lets take a moment to reflect on the ones we lost and the ones who stand beside us.  Lets thank the ones standing beside us.  They truly will do anything to keep is safe.

 

 

 

NOVA Strength & Conditioning, NOVA CrossFit, 9.11.2017

Monday

Warm Up

Mobility

Strength:
Snatch pull, snatch, hang snatch – work up to a heavy single

WOD
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 09.07.17

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 09.07.17

Thursday

Warm up

Mobility
Strength/Skill
Handstand Push Up Practice

Death by strict handstand push ups or wall walks

*do 1 hspu the first minute, 2 the next minute, 3 the third minute, etc until you cannot complete the prescribed number of reps in that minute

WOD
50-40-30-20-10 reps for time
wall ball (20/14)
double unders

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)