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)

NOVA Strength & Conditioning, NOVA CrossFit Friday, 09.01.17

NOVA Strength & Conditioning, NOVA CrossFit Friday, 09.01.17
Friday
 
Warm Up
 
Mobility
 
Strength & Power
Every 60 seconds for 10 minutes:
2 Jerks around 75-80%% of your max
 
WOD
AMRAP 10:
8 Thrusters (135/95)
8 Over the bar burpees

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 08.30.17

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 08.30.17

Thursday

Warm Up

Mobility

Strength
Every 40 seconds x 16 rounds:
1 clean at 60% of your max

WOD

3 rounds for time:
10 kettle bell swings (72/53)
10 box jumps (30/24)
*rest 60 seconds after each round

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 8.20.17

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 8.20.17

Wednesday

Warm Up

Mobility

Skill Work
For quality, 5-10-15-20-25-30-25-20-15-10-5 seconds of:
handstand hold or attempts or wall walk

WOD
EMOM X 10:
10 push ups
10 sit ups
10 squats

NOVA Strength & Conditioning, NOVA CrossFit, 08.29.2017

NOVA Strength & Conditioning, NOVA CrossFit, 08.29.2017

Tuesday!

Warm Up

Mobility

Strength
Every 2 minutes for 14 minutes:
2 deadlifts, work up to a heavy double

WOD
For time:
800m Run
75 burpees
800m run

NOVA Strength & Conditioning, NOVA CrossFit, Friday, 08.25.2017

Friday
Coach Mike Miller’s choice

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 8.25.2017, Springfield, VA

Ever wondered what all this RockTape stuff was that you’ve seen covering your favorite CrossFit Games athlete? Well coach Mike is here to explain.

 

Warm Up

Mobility

High Bar Back Squat 5×5

WOD

Karen

150 WallBall shots for time 20/14#