NOVA Strength & Conditioning, NOVA CrossFit, 06.18.17

NOVA Strength & Conditioning


NOVA CrossFit




Another fine week for Duma SN fitness with friends. Let’s get some.



Warm Up


Strength –
Back Squat: heavy single

100 DUs
50 sit ups
200m run
80 DUs
40 sit ups
60 DUs
30 sit ups
40 DUs
20 sit ups
20 DUs
10 sit ups

*3X singles

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 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!!

NOVA Strength & Conditioning, NOVA CrossFit, 06.16.17

Friday Funday at NOVA CrossFit!!

Warm Up


Review of WOD movements
7 RFT:
5 S20H (AHAP)
10 Deadlifts (same BB as S2OH)
15 Burpees
Rest 1 min between rounds

NOVA Strength & Conditioning, NOVA CrossFit, 06.14.17


hump day!

be smart, hydrate and stay cool

warm up


strength – floor press: 1rm




50 double unders or 150 songles

20 KBs

10 burpee box jumps (24/20)


NOVA Strength & Conditioning, NOVA CrossFit, 06.13.17

Tuesday at NOVA Strength & Conditioning, home of NOVA CrossFit


warm up





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, 06.12.2017

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

warm up







OHS (95/65)

Pull Ups

catch your breath, then

6 minutes of max laps around building, single arm farmers carry (ahap)


NOVA Strength & Conditioning, Home of NOVA CrossFit, 06.09.17

NOVA Strength & Conditioning, Home of NOVA CrossFit, 06.09.17
Warm up
4 sets of:
Dumbbell Walking Lunges x 20 steps (AHAP)
Rest 90 seconds
Ring Dips x Max Reps
(please stick a tempo and maintain to failure, then stop)
Rest 90 seconds
AMRAP in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups

NOVA Strength & Conditioning, NOVA CrossFit, 06.07.17


Warm Up


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 Pull-Ups
12 Thrusters (95/65 lbs)
30 Double-Unders (90 singles)