NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 07.12.17

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!!!

Tough Mudder:

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.

Thank you!!!



NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 07.12.17


Warm Up


Strength –
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