NOVA Strength & Conditioning
Another fine week for Duma SN fitness with friends. Let’s get some.
Back Squat: heavy single
50 sit ups
40 sit ups
30 sit ups
20 sit ups
10 sit ups
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 can’t extend overhead with a heavy bag. A few things that will cause this:
1.) Tight shoulders (the obvious one) -most likely from too much sitting in a hunched forward position with the shoulders rolled forward/internally rotated.
2.) Lack of Thoracic Extension -the ability, or lack thereof, to extend or curve backward from the mid to upper back.
3.) Lack of Hip Extension (the less obvious one) – the inability to extend/open the hips, most likely from too much sitting and not enough stretching.
This one is often overlooked, “the hips are all the way down there, how could they effect my shoulder mobility?” To keep this post short let’s just remember the old rhyme “the hip bones connected to the…shoulder bone!” The body is an integrated system that works in concert. If the hips cannot extend properly, the spine then cannot extend fully, which inhibits the scapula’s ability to tilt backward during overhead motion. Which causes, you guessed it, shoulder immobility!
Lesson of the day, stand up straight, pull your shoulders back, and don’t sit all the time!!
Friday Funday at NOVA CrossFit!!
Review of WOD movements
5 S20H (AHAP)
10 Deadlifts (same BB as S2OH)
Rest 1 min between rounds
be smart, hydrate and stay cool
strength – floor press: 1rm
50 double unders or 150 songles
10 burpee box jumps (24/20)
Tuesday at NOVA Strength & Conditioning, home of NOVA CrossFit
the movments in the WOD. Remember technique, consistency then intensity.
amrap for 20 minutes
run 400m or row 500m
5 wall walks
10 power cleans (154/105)
15 wall balls (20/14)
NOVA Strength & Conditioning, NOVA CrossFit
whats your firtness goal for the week?
Nothings to small. Achieving success in small goals sets us up to conquer the our big goals.
Each week ask yourself what matters and get after it.
Monday fun day
catch your breath, then
6 minutes of max laps around building, single arm farmers carry (ahap)
4 sets of:
Shoulder Press x 3-5 reps (80-85% of 1rm)
Rest 30 seconds
Strict Toes to Bar x 6-10 reps
Rest 90 seconds
AMRAP in 6 minutes of:
12 Thrusters (95/65 lbs)
30 Double-Unders (90 singles)