NOVA CrossFit, Thursday, 8.17.2017, Springfield, VA

Warm Up

Mobility

3×4 Conventional Deadlift @ difficult weight with sound mechanics

2×10-12 Sumo Deadlift- aim to reach failure within the given rep range

WOD

Grace

30 Clean and Jerks for time

12 minute cap

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 08.15.17

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 08.15.17

Tuesday

Mobility

Warm Up

Strength –
Thruster: 1 rep max

WOD

Jackie

1,000m row
50 thruster (45/33)
30 pull ups

Fit-Well-Sick, Which Are You?

As you age certain things happen to your body that you cannot control; graying hair, weakened eyesight, and creaky joints just to name a few. But what about our strength? Is it something we can hold on to?
As you know atrophy (muscle loss) is endemic in older individuals, and it causes frailty, illness, loss of independence and injury. We are often told when we get older to, “Slow Down!”, or “You can’t push it that hard anymore.”, which often leads to less exercise and a decrease in ability.
It becomes a self fulfilling prophecy, a chain reaction of human anguish.  In other words, the less we do, the less we can do.
There is a little known process called apoptosis, in which a cell will destroy itself. This is an important and normal function of the body, for instance an infected cell will self terminate in order to protect other cells. Awesome right? But apoptosis will also occur in muscle cells due to disuse, not so awesome.
So how do we slow this process? My answer, get off from on top your couch and get under the barbell!
Nova Strength starts September 6th. Sign up below.

Nova CrossFit, Monday, 8.14.2017, Springfield, VA

Warm Up

Mobility

Skill –
Overhead squat
If able to complete full range of motion OHS, perform heavy double, otherwise work on mobility/skill

WOD
15-10-5
Kettlebell Swings (53/35)
Toes to Bar

800 Meter Run
5-10-15
Kettlebell Swings (53/35)
Toes to Bar

NOVA Strength & Conditioning, NOVA CrossFit, Friday, 08.11.2017

NOVA Strength & Conditioning, NOVA CrossFit, Friday, 08.11.2017

Friday

Warm Up

Mobility

Core Conditioning

Every 2 minutes for 4 rounds:
30 seconds hollow rock
30 seconds superman hold

WOD

For time:
40 deadlifts (155/105)
40 double unders
40 wall ball (20/14)
40 double unders
40 hand release push ups
40 double unders
40 pull ups
40 double unders

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 08.10.2017

Transition from Bootcamp to CrossFit by Coach Rachel Paddayuman

Before finding NOVA, I thought I was in pretty good shape. I went to the gym 3-4 times a week, did cardio kickboxing, and played flag football. After doing this for years I wanted to try something new, something exciting that I’ve never tried before. Thank God for Facebook! I saw the ad for a 6-week challenge and I was game.

I didn’t know what to expect in boot camp. The workouts were challenging and I loved learning something new each class. What I loved most was the outpouring of support and motivation, not just from the coaches, but also from other boot campers. You don’t get that when you’re working out in the gym by yourself. This sense of community truly makes a difference, pushing you to work harder and realizing your potential.

I was nervous at first to transition from boot camp to CrossFit. I wasn’t sure if I was fit enough or strong enough. A couple notable differences: 1)In boot camp more time is spent on learning technique and form of movements. In CrossFit, although there is not as much time spent going into detail, movements are still reviewed that are in the WOD. Nonetheless, coaches are always there to assist. 2)Whether it’s using a kettlebell, barbell, dumbbell, or wall balls, CrossFit WODs recommend the prescribed weight (Rx) to use. Of course, Rx is not a requirement, but it is nice to challenge yourself against the prescribed weight. I think this is why it seems like CrossFitters are lifting heavier. The goal is to ultimately make you STRONGER. Safety of course is always the priority. I could say the boot camp program is more difficult just because you are introduced to things you’ve never done before, so you’re learning everything from scratch. The support and camaraderie of a gym community is very evident in CrossFit classes as well. You get to know other athletes who have made the same commitment of a healthier lifestyle. The transition was not as bad as I thought it would be… it also really helped to take a couple CrossFit classes before making the commitment to transition. I thought to myself, “I could do this!” The boot camp program definitely helped set me up for a smooth transition; boot camp graduates have attained the knowledge and skills that are used in CrossFit, which makes it a wonderful prerequisite program to CrossFit.

 

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 08.10.2017

 

Warm Up

Mobility

Strength

Find a 10RM dumbbell bench press

Conditioning

AMRAP 15:
400m run
20 dumbbell manmakers

*for the manmakers grab a pair of dumbbells and complete:
1 dumbbell push up
1 renegade row (left)
1 dumbbell push up
1 renegade row (right)
jump your feet up
1 squat clean thruster

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 08.09.2017

Scarleth has been a member with us for over a year now and she has created a blog which speaks about her inspiring fitness journey in order to help others reach their goals. Scarleth started as a boot camper, transitioned into crossfit and has been kicking butt over the past few months! She just competed in her first RX competition at SUPERNOVA III and shared her experience on her blog. It’s a great read for those of you curious about jumping into Crossfit or even competing in the near future, highly recommended!!

Super Nova III: Handling The Pressures Of My First CrossFit RX Competition!

Hellooo! Hellooo! My beautiful souls! I hope your week is getting off to a good start!

For me this week started off with enjoying a two day rest from the gym. I used Sunday and yesterday (Monday) as a recovery day to recover from my SuperNova Trilogy competition (If you keep reading, I’ll talk about it shortly…don’t go away just yet).

To be honest, lately I have been testing out which days are best for me to work out and which days are best for me to rest. Reshuffling my days usually happen at the beginning of each season. This is because I am not a big fan of winter and I don’t do much then, but rather crawl in the comfort of my heater at home hahaha! –which allows me to be more flexible on working out pretty much any day versus in the summer when it’s my favorite season. I always have something to do and somewhere to be.

So, to have a balance with my fitness routine and having fun at the same time, I try to accommodate my days where it works best without having to stress out by missing one or the other.

Also, every other season our gym, Nova Crossfit, puts together an in-house, fun and friendly competition for our athletes at the gym. It’s called SuperNova! So, when this time arrives, I change up my training days to be able to train more and get ready for that day.

Super Nova was born last year, summer 2016, bringing athletes from various levels together to have fun, get to know each other, and partake in a friendly in-house competition. A competition that was designed to motivate us, to push past our comfort zone, to help showcase what we’ve learned in the gym, as well as, gives us the ability to discover our strengths and weaknesses. This also helps give us that feeling of what competitions are like in case we are interested in participating in future competitions.

Continue reading and see some great photos, here!!!

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 08.09.2017

Warm Up

Mobility

Strength

Find your 5RM weighted pull up

Conditioning

Every 2 minutes for 8 rounds:
24 double unders
8 toes to bar
3 power cleans (185/125, meant to be HEAVY)

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 08.08.2017

Luray Mud Run, September 30th, 2017

Sign up for Team NOVA Strength & Conditioning!

 

 

 

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 08.08.2017

Tuesday

Warm Up

Mobility

Skill/Strength
Review the power clean and work up to a heavy double

WOD

For time:
800 run
100 overhead plated sit ups (45/35)
75 burpees
50 front squats (115/85)
25 strict ring dips