Nalani: Keep Going

I have been an athlete for as long as I can remember but a year ago I was not content about my fitness level. I was at my heaviest that I had ever been and while I still played rugby I was missing something, so I decided to join NOVA Strength and Conditioning as a […]

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.18.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.18.2017, Springfield, VA

Warm up

Skill: ​​​​​​​​
10​​ Minutes​​ Rope​​ Climbs​​ Skill​​ Work

Metcon: ​​​​​​​​​​
4​​ Rounds​​ for​​ Time: ​​​​​​​​​​
2​​ Rope​​ Climbs ​​​​​​​​​​
10​​ Burpees ​​​​​​​​​​
400m​​ Run ​​​​​​​​​​​​​​​​​​​​
*20​​ minute​​ time cap

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.17.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.17.2017, Springfield, VA

Warm up

Strength: ​​​​​​​​​​​​​​
Take​​ 15​​ minutes​​ to​​ build​​ to​​ a​​ heavy:​​
2​​ Squat​​ Clean​​ plus​​ 1​​ Jerk

Metcon: ​​​​​​​​​​​​​​AMRAP​​ X​​ 8: ​​​​​​​​​​​​
5/5​​ Barbell​​ Lunges​​ 115/85
​​​​​​​​​7 Push​​Press​​ 115/85 ​​​​​​​​​​​​
10​​ KB​​ Swings​​ 53/35

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.16.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.16.2017, Springfield, VA

Warm up

Strength:
Hip Extensions: 4×10

Metcon:
4 Rounds For Time:
12 Chest to Bar Pull-ups
12 Dips
20 Abmat Sit-ups
*12 minute timecap

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.13.2017

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.13.2017

Warm up

Strength:
     Romanian Deadlift: 3×6
Metcon:
5 Rounds for Time
5 Deadlifts(AHAP)*should be heavy enough to necessitate singles
200m Kettlebell Farmers Carry(AHAP)* heavy enough to require 1-2 breaks per walk
12 Kettlebell Goblet Squats *heavy enough to not allow going unbroken

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.12.2017

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.12.2017

Warm up
Mobility
Alternating Emom x 12 Minutes:
1: 20 second hollow hold (tuck, straddle, or full hollowbody)
2: 20 second locked-out arm/elbow position hold (on parallettes, matador, push-up position plank or boxes with or without foot-support)
3: 20 second inverted position hold (handstand, headstand, wall walk, or hs walk)
Metcon:
AMRAP x 12
5 Handstand push-ups
30 Double Unders/90 Singles
7 Pull-ups
9 V-ups

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.11.2017

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NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.11.2017
Warm up
Mobility
Strength:
     Low-bar Back Squat: 3×5
Metcon: AMRAP x15: “The Chief”
              3 Power Cleans(155/105)*should be heavy enough to necessitate singles
              6 Push Ups
              9 Air Squats
                  *Range of motion and lockout for bodyweight movements should be pristine

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.10.2017, Springfield, VA

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NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.10.2017, Springfield, VA

Warm up

Mobility

Strength: Bentover ​​​​​​​​​​Barbell ​​Row: ​​3×6 ​​(AHAP)

Metcon: ​​“Fun​​ Run”

​​​​​​4​​ Rounds

​​​​​​​​​​“Easy”​​ 400m​​ run, ​​rest ​​45 ​​seconds

​​​​​​​​​​​​​Sprint​​​ 200m,​​ rest​​ 1​​ minute

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.9.2017, Springfield, VA

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NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.9.2017, Springfield, VA

Every 2 minutes X 10
Squat Snatch X 3
*build to a heavy triple

Metcon: Every 2 Minutes X 18:
3 Clean & Jerks(AHAP) *heavy enough to be singles, no touch and go.
6 Burpees
9 Toes to Bar

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.6.2017

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NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.6.2017

Strength:
Sumo Deadlift: 3×5
Metcon:
Start a 12 Minute Clock:
Row 400m
With remaining time: AMRAP
12 American KB Swings (53/35)
12 V-ups
12 Pull-ups
Rest 3 Minutes
Sprint 200m x 3
Rest 1 Minute Between Sprints