NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 07.19.17
If you are a newbie, CrossFit athlete for less than 3 months, take it easy for say, 3 months. And that is 3 months of regular CrossFit 3-5 times/week. Be patient, learn the movements. There are 9 fundamental movements of CrossFit, then there are about 3 dozen other movements that get peppered in.
All athletes need to focus on their technique, consistency and only then once those two are solid may you ramp up the intensity. We know, it is a big tease because the intensity is where all the benefits come from in HITT (High Intensity Interval Training) aka CrossFit. However, if you skip over the first two components, technique and consistency, you are at greater risk of injury. And if injured, you surely aren’t doing thing intensely.
So, please all athletes, but especially new athletes, go slow, soak it all in, and let your mind and body adapt over the next 3 months, coming 30 times per week.
Now, lets get some!!!
Band Pull Apart Super series – 3 times through, this is to work out the past two days of shoulders.
RDLs (romanian deadlifts) – 3 sets X 8-10 reps
200m Farmers Carry (AHAP, if less than 3 months of CrossFit – hold two matching objects in your hands)
Box Jumps (24/20)
100m Farmers Carry
NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 07.18.17
Train smatter than harder in this heat.
Not only do you need water but some electrolytes. Add a smidgen of salt to your salad, eat and avocado, take your ZMA!
When done with the WOD, kick of your socks and shoes to cool way down, quicker. Don’t worry, no cares about how your feet look and no one can smell your feet either.
Folks starting this week into CrossFit, be ultra conservative. You have no one to impress, but you have every right to come back tomorrow for more.
Behind the neck strict press – heavy single, then back off 3×3
Shoulder to overhead
V-Ups or lemon squeezers
Today should have bee prime day! What a date.
Probably also a good date to get some PRs!
There is a lot that happens in an olympic complex likes todays. Lets see if we can piece it all together in class.
Also happening today is the troop 26 bootcampers turn CrossFit athletes. Please give them a warm NOVA welcome. And NOVA Nuts, it is your time to shine.
Here’s to a great start to 07.17.2017!!!
Oh, an Nancy is no joke of a WOD! Come mentally prepared to get some Nancy.
NOVA Strength and Conditioning, NOVA CrossFit, Monday, 07.17.17
Mobility and lots of it
Snatch pull + Snatch + Overhead Squat: 1 complex X 5 sets
5 rounds for time of
15 OHS (95/65)
Found this great pic of coach Lynne! We miss you, momma!!
NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 07.13.17
3 sets of
Turkish Get-Ups: x 5/arm AHAP
rest 30 seconds
Dumbbell Death March x 20 steps (10/leg)
rest 30 seconds
Side Plank: x 30 seconds per side
rest 60 seconds
3 rounds for time
30 Box Jumps (24/20)
30 Hand Release Push Ups
When you’re shaping up for summer, one thing is guaranteed: heat.
And even if you don’t plan on doing a triathlon or marathon in hot weather, high temperatures can make your workouts uncomfortable, inhibit performance, cause dehydration, and leave you feeling literally and figuratively under the weather.
Why does hot weather throw such a wrench into our workouts?
As soon as you start exercising in the heat, you force your body to circulate blood out to the skin, where it can be cooled. But this can suck precious, oxygen-delivering blood away from your working muscles, while also lowering the amount of blood your heart can pump with each beat. Add this to the fact that you’re also losing blood volume via the fluid in your sweat, and what you have is increased demand on an already-stressed heart.
As your body’s blood becomes a precious commodity and your heart is forced to work harder, your heart rate rises uncomfortably, your breathing becomes difficult, your blood pressure can drop, and your core temperature rises. Eventually, you will reach a temperature and blood pressure at which your brain sends a message to your body to stop, and at that point exercise goes from being uncomfortable and difficult, to simply impossible.
So how can you keep cool when you’re exercising in the heat? Here are five tips:
1) Train for Higher Blood Volume
Also known as “heat acclimation,” the process of training your body to have more blood involves a combination of consistent training and heat exposure. As summer rolls in, gradual exposure to exercising in hot conditions is one of the best ways to train your body to heat acclimation. Start with 10-20 minutes of jogging, bicycling, or brisk walking in the mid-morning or afternoon heat, and add just a few minutes each day you get used to the temperatures. When you combine this with drinking big gulps of water whenever you begin to get thirsty, your body will gradually increase blood volume to help you cool.
2) Sweat Better
Did you know that athletes produce more sweat? This is a cooling mechanism that they develop during heat exposure. When I’m preparing for a big race in hot weather, I visit the steam room or sauna and simply sit for 20-30 minutes while sweating profusely. Two to three weeks before a triathlon in hot weather, I’ll increase my heat time to 45 minutes (just make sure you stay safe, and exit the sauna if you get light-headed or extremely uncomfortable). That way, when you have to exercise in the heat, your body will be used to it.
3) Lose Less Salt
Not only do you sweat more as you get fitter and increase your heat exposure, but you also lose fewer precious electrolytes in your sweat! Your body actually learns to hold on to the salts that you require for muscle contractions. When you become accustomed to hot exercise conditions, your body will automatically decrease the salt you produce in your sweat. So limit sodium intake during exercise, don’t drink too many sports drinks(no matter what the commercials say), and as you learn to live and exercise with lower salt intake, your body will excrete less salt during exercise. A great resource to learn more about this concept is a new book by Tim Noakes, called Waterlogged.
4) Increase Salt Availability
There’s one exception to the rule above. If you’re planning on going out to exercise in the heat for a long time, such as competing in a hot weather marathon or triathlon, you may need to salt your food for a few days prior to your event, or like me, use some kind of a liquid mineral supplement a few times a day to ensure that your electrolyte levels are topped off. Especially if you’re doing a good job not eating too much salt, and avoiding lots of high sodium processed and packaged foods, this extra salt during the week of a hot event can give your body extra sodium stores to rely on during exercise.
5) Keep Your Body Cool
There are many strategies you can implement to keep your core temperature cool during hot weather exercise. Here are five of the most effective:
- Dump water on your head and face. The sensation of cold can also give you a refreshing feeling that can override the overheating message your body is sending to your brain. The colder the water, the better — and if I am planning on a long run or bike ride in the heat, I’ll even do a cold bath or cold shower beforehand so that I start with a lower temperature.
- Wear clothing that breathes. A cotton t-shirt will not breathe well, and may make you feel even hotter. Exercise clothing that is designed for hot weather exercise is made of fabric that wicks away sweat and allows your skin to do a better job cooling your body. Look for clothing with synthetic fabrics specifically designed for exercise, such as polyesters, micro-fibers, and ultra-thin wool.
- Drink. The best and easiest way to maintain blood volume that is necessary for body cooling is to drink water that is as cold as possible whenever you become thirsty. Do not wait until after you’ve become thirsty to drink, but also don’t drink a bunch of water if you’re not even thirsty. Simply listen to your body. If you have a long run planned, consider carrying a water bottle with you.
- Use ice. Ice can help keep water cold during warm weather exercise, and can also be shoved down the front or back of your shirt to lower your temperature. In addition, you can chew on ice to cool your core, and if you really want to geek out on staying cool, you can wear specially designed arm-cooling sleeves, vests, and gloves!
- Limit sun exposure. If you’re exercising in the heat, try to stay under trees, near fences, behind buildings, and in as many shady spots as possible, since direct sun exposure can significantly affect your body temperature.
Ultimately, your body is able to adapt to hot conditions, but you need to give it gradual exposure to the heat, adequate water, and smart use of the strategies I described above for an added hot weather advantage.
Today we have a special athlete guest blogger, Scarleth Castro.
Please take the time to read her own blog too!!
And expect to see more from Scarleth here!!!
A lot of things have changed in the last year-and-a-half. Alfredo and I have truly fallen in love with living a life full of adventure, connecting with nature, and pushing ourselves out of our comfort zone. Overall, just collecting moments and not things. In the process we have rediscovered the true sense of happiness!
I know, time after time, I constantly repeat myself and boast on how much our lives have changed. Was our life that bad before? No! It wasn’t, but looking back I have no desire to focus on the things I use to invest my time in. I guess, with age and time we go through different phases.
We are just living one of those phases that I love to promote, because it has brought so many valuable experiences and lessons that cannot be bought, but only lived.
So, that is why if you had seen me that very early bright and sunny day on June 10, 2017, you would have seen me covered with scrapes and bruises, and sooooo caked up with mud! It was so much fun!
So, what was I doing?
Together with my fit fam from Nova Crossfit, we initiated an adventure by signing up for the Half Tough Mudder challenge (our first Tough Mudder)!
To continue reading and to view some great action shots of Scarleth and the NOVANuts, click on her link below.
NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 07.12.17
3 sets of
Bulgarian Split Squat: x 8 reps/leg
rest 60 seconds
Supinated-Grip Bent Over Barbell Row: x 8 reps
rest 60 secs
AMRAP x 3 minutes, X 5 sets
12 Russian Kettle Bell Swings
9 Air Squats
6 Hand Release Push Up
Rest 60 seconds between each 3 minute AMRAP
Pick up each set where you left off
NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 07.11.2017
Why the arch? By Mike Miller
Why do people arch their backs during a bench press?
If you’re like me you’ve wondered this as well. The bench press targets the chest, shoulders, and arms, so why do some people, including world record holders, get their backs involved?
There are a few reasons why many athletes arch their backs while bench pressing;
1.) Positioning of the Shoulder
- The Glenohumeral Joint is the most mobile joint in the body, this can be a good thing or a bad thing. Good when we need to swing the arm to throw a ball, or drive a barbell up in an overhead squat. But not so great if it is floating freely during a bench press PR.
- By arching the back, we increase stability in the shoulder by essentially pinning the shoulder blades to the bench, decreasing the shoulders ability to float freely.
2.) Stronger Pectoral Performance
- When we arch, the bottom of the pectoral muscles are tilted upward, this allows for more recruitment of the muscle fibers in the mid and lower pec. Thus giving us more power to push more weight!
Usually the next question after why people arch is, “The back isn’t straight, won’t I hurt my back doing that?”
In short, no.
Because the spine is not being compressed by the weight of the bench press it is perfectly safe.
To know for sure, there is a quick test. Hop on the floor face down, and prop yourself up on your elbows or palms in a sphinx or seal pose. These two positions closely mimic the arch in the bench. If you can do these without any pain you should be fine.
Buy in: 800m Run
Every 90 seconds x 30 minutes (5 sets of each exercise)
Station #1: Strict Handstand Push Ups x 10-12 reps
Station #2: Bottom’s up Kettlebell Carry x 50 feet/arm AHAP
Station #3: Floor Bench Press 8-10 reps AHAP
Station #4: Alternating Cossack Squats with Kettlebell in Goblet Squat position x 16-20 reps
Cash Out: 100 double under for time
NOVA Strength & Conditioning, NOVA CrossFit, Monday, 07/10/17
Save the date for the NOVAOpen, October 14th & 15th. It is always an exciting time and we sure could use your help to make the weekend run smoothly for the competitors. If you have any questions let us know!
Back Squat – 3 sets of 8-10 reps shooting for 75-80% of 1rpm
3 Rounds for Time
12Front Squat – 155/105
12 Toes to Bar