NOVA Strength & Conditioning, NOVA CrossFit, 06.29.17

Thursday

Warm Up

Mobility

Strength –
Take 20 minutes to establish a heavy triple Deadlift

WOD
For time:
BUY IN: 400m Run
21-15-9 reps of:
Wall Ball (pick weight)
Slam Ball (pick weight)
CASH OUT: 100 Double Unders (300 singles)
*12 minute time cap

NOVA Session 1-15

NOVA Strength & Conditioning, NOVA CrossFit, 06.28.2017

NOVA Strength & Conditioning, NOVA CrossFit, 06.28.2017

Enjoy the last day of this mild summer weather before the heat comes back.

Wednesday

Warm up

Mobility

Strength –
Take 20 minutes to establish a 3 Rep Max Clean & Jerk – ok to stay light and work on technique and consistency.

WOD
3 rounds for time:
7 Burpee Box Jump Overs (AHAP)
14 Dumbbell Front Squats (AHAP)
200m Run
*12 minute time cap

DD

NOVA Strength & Conditioning, NOVA CrossFit, 06.27.2017

NOVA Strength & Conditioning, NOVA CrossFit, 06.27.2017

 

 

PSA (public service announcement)

 

 

Don’t Drive Distracted

Over the past few days there have been two horrific collisions ending with fatalities on the beltway stemming from distracted driving.  Full details still unfolding.  What is know, in both circumstances, the victims stopped out of the way of flowing traffic, got out of their car and then were stuck by an on coming vehicle.

Please, it matters to us that you are safe.  If able don’t stop on any kind of busy road, and don’t drive distracted.

You wouldn’t even think about performing a box jump distracted.  Embrace the same mentality when driving.  Focus on the task at hand.  Your safety is our concern both inside and outside the gym.

Now, get you some box jumps!

Tuesday

Warm Up

Mobility

Strength –
Push Press: 3,3,2,2,1,1

WOD
OPEN WORKOUT 12.3
Complete as many rounds as possible in 18 minutes of:
15 Box jumps (M:24″/W:20″)
12 Push Press (M:115#/W:75#)
9 Toes to Bar

NOVA Strength & Conditioning, NOVA CrossFit, 06/26/2017

NOVA Strength & Conditioning, NOVA CrossFit, 06/26/2017

 

Happy Monday!!!
Huge thanks to all those athletes, friends, families and stragglers who came out Saturday!  What a great day.

We want to ride this momentum into this week by continuing to inspire you to be better than yesterday.  It matters to us!

Please let us know what matters to you!?!?

 

The picture you see with this post is from AACN (American Academy of Critical Care Nurses).  It Matters was last year’s message.  It

 

This WOD is slightly different than our normal roll.  You will complete as hard as possible the Row, then hammer out the double under with 2 minutes of rest, then boom, a heavy single Front Squat in only 12 minutes.  The is running!  Get some!!!

 

Looking forward to the results and hearing what matters to you!

Monday

Warm Up

Mobility WOD

For Time – 1000m Row 150 Double Unders or 300 singles

Rest 2 minutes

Then

12 minutes to establish a heavy single Front Squat

NOVA Strength & Conditioning, NOVA CrossFit, 06.24.2017

Last WOD before superNOVAIII

Take advantage of working in your weaknesses

Friday

Warm Up

Mobility

Skill
Work on your weakness

WOD
Every minute, on the minute, for 20 minutes:
5-8 Push ups
10-12 KB swings (36/53)

CrossFit Deadlift

NOVA Strength & Conditioning, NOVA CrossFit, 06.22.2017

NOVA Strength & Conditioning, Home of NOVA CrossFit

 

Thursday is a heavy single deadlift.  What a wonderful lift!!!  Epitome of pick things up and put things down plus move heavy weight well.  Both can cause a rush.  However, preservation of the back is of utmost importance when performing this lift.  Maintain midline stability and a neutral spine.  If unsure what that means ask your coach.  In addition to the deadlift being an awesome lift, it is a practical lift.  We go through the motions of a deadlift more than we can ever imagine.  Picking up anything of the ground, grocery bags, a bucket etc.  At any and all points in time, tighten that belly and set the back.  Those two things will keep your back healthy and happy for a long time and for many more deadlifts to come.

Why we deadlift for additional ready pleasure.

Happy Deadlifting!  And here’s to many PRs!!

 

Thursday

Warm Up

Mobility

Strength
Deadlift: heavy single

WOD
Tabata
(16 rounds total / 8 of each)
*alternate between exercises
KB goblet squat (53/36)
Russian twist

NOVA CrossFit, Wednesday, 6.21.2017, Springfield, VA

Warm Up

Mobility

Skill –
Rope Climb
If able to climb rope, work on multiple reps up and down or legless

WOD
400m Run
10/side KB snatch (36/56)
1 minute plank
400m Run
10/side KB snatch
1 minute plank
800m run
10/side KB snatch
1 minute snatch
400m run
10/side KB snatch
1 minute plank
400m Run
10/side KB snatch
1 minute plank

Cap 20 minutes

NOVA Strength & Conditioning, NOVA CrossFit, 06.20.17

Tuesday

Another day of a heavy single.  document these  numbers and keep them handy.  We often refer to our one rep maxes and base other numbers and lifts off that number. In addition to your one rep max numbers it’s good practice to keep track of all your workouts. A journal, dedicated to your training. Allows you track your progress. And it’s always great to reflect on the work you’ve done.

Warm Up

Mobility

Strength:
Press: heavy single

WOD

6 rounds
5 strict HSPU (Kip if needed. Sub 5 wall walks)
20 weighted OH Lunges (10/leg)
With EMOM 5 burpees

*cap of 16 minutes