Daily WODs

supernovaIII

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)

Screen Shot 2017-07-27 at 6.13.51 AM

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

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.07.2017

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.07.2017

Monday

Warm Up

Mobility

Strength

Every 45 seconds for 8 rounds:
2 back squats

*use around 50-60% of your max, go fast and hard with each rep and set

WOD

Tabata Mash Up
Box jumps (24/20)
Russian kettlebell swings (70/53)
Barbell thrusters (75/55)

One round is 20 seconds max reps box jumps, 10 seconds rest, 20 seconds max reps kettlebell swings, 10 seconds rest, 20 seconds max thrusters, 10 seconds rest. Do 8 rounds of that.

NOVA Strength & Conditioning, NOVA CrossFit, Friday, 08.04.2017

NOVA Strength & Conditioning, NOVA CrossFit, Friday, 08.04.2017

Friday

Warm Up

Mobility

Skills

Every 2 minutes for 7 rounds:
odd rounds – 8-10 strict handstand push ups
even rounds – 8-10 strict pull ups

WOD
Every 3 minutes for 7 rounds:
400m run

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.01.2017

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.01.2017

By LuLu Geza Kelemen

The CrossFit Coach said: “From standing, lower the chest and thighs to the floor, then come back to standing before finishing with a jump and clap overhead. And repeat.” And so it was. Burpees. We’ve been doing it ever since.  So, you ask, why do we do burpees? If you are a CrossFit athlete at any level, you have probably pondered this very question, especially when you’re having to do a WOD that has 50+ burpees, usually during the burpee section of said WOD. 
Well, it may not be a popular answer, but it’s because burpees are unicorn magic. A burpee is one of the most efficient exercises, and can push every athlete in agility, arm, core, and leg strength, as well as endurance! For example, all of these scenarios are possible: if jumping your feet from under you to behind you is too much to ask, you can scale by stepping your feet backward one by one… and still be doing burpees. you could also put a box in front of you so that you do not have to go all the way to the floor… and you will still be doing burpees. if you are proficient, you can increase your speed and do more work or quicker work… and you will still be doing burpees. you could also aim to jump higher or over a bar/box/friend as you come up off the ground… and you will still be doing burpees. if you are unable to make it to the gym that day, all you need is a square of floor or ground to lower yourself on to… and you can still get a full body work out by doing burpees. See, I told you that burpees are unicorn magic—now go ahead and hit 100 burpees for time!

Tuesday

Warm Up

Mobility

Skill –

Pull Ups
WOD
4 rounds for time:
50 double unders (150 singles or less than 3 months 100 singles)
25 kettlebell goblet squats (53/35#)
15 pull ups