NOVA Strength & Conditioning, NOVA CrossFit, Monday, 07.24.17

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 07.24.17


Mobility & Warm Up for Warm Up EMOM

Warm Up –
10 wall ball (20/14)
3 muscle ups or Chest to Bar Pull Ups or Pull Ups or Feet elevated Ring Rows

Strength –
Overhead Squat: 3×3, if unable to perform FROM, then work with a light load to achieve FROM

Every 4 minutes for 4 rounds:
200m run
10 hang power snatches (115/85)
10 overhead squats (115/85)


Beat the Monday Blues

Happy Days—Your Action Plan

Anonymous on Greatist

Stop scowling! Follow these 13 simple steps to beat the blues and greet the new week like it’s Friday night.

1. Don’t live for the weekends.Studies show people who are stressed at work tend to be much happier on the weekend. So don’t only look forward to Saturday and Sunday; try to spread out the joy and plan something fun during the week, like a movie night with pals.

2. Relaaax. Pick either Friday or Saturday night to go out, and spend another evening staying home with friends. (Game night, anyone?!) Too much time out and about may lead to less sleep and pesky hangovers.

3. Don’t sleep in. Who can resist sleeping till noon? But instead of waking up just in time for lunch, try sticking to the same sleep schedule all week to feel rested and energized all week long.

4. Plan ahead Sunday night. Lay out the Monday morning outfit and pack a good lunch the night before—eliminating any stress in the A.M. will only make Monday’s more tolerable. And remember to re-set the alarm in order to wake up on time and avoid being late for work.

5. Hit the hay early on Sunday. Make sure to get seven to nine hours of sleep to gear up for the workweek. Getting to bed at a reasonable hour will make the alarm clock our new friend.

6. Don’t skip breakfast. Boost metabolism and jump-start the day with a hearty breakfast . (Morning hunger crankiness is the last thing anyone needs at the office.)

7. Get pumped with some tunes. While getting ready for work, turn up the stereo (or Pandora). Listening to music can boost moodand get us pumped for work. This song does wonders.

8. Hit the (early-bird) gym. It’s no secret that exercise amps up endorphin levels, so try getting in early morning exercise to start the day off right . Crunched for time? Try this four-minuteworkout.

9. Look snazzy. New dress, new day. Save that latest fun purchase for Monday morning, or even wear red to feel more confident when headed to the office .

10. Smile! Smile in the shower, flash a grin to the barista, and show those pearly whites to the whole office. Some contagious smiles could help make us feel a lot better .

11. Treat yo’ self. Make Monday rewarding: Indulge in a piece of chocolate, do some online shopping during lunch-hour, or even have sex (just don’t do it in the office).

12. Take small breaks throughout the day. Don’t stay glued to the cubicle all day. Take a walk to get some fresh air, avoid eating lunch at the desk, or if possible, hit the gym for a quick workout.

13. Figure out why Monday’s are blue. If you’re dreading Mondays no matter what, then it may be time to switch careers.