Alex Colby

Trainer/Coach

Certifications & Training:

Alex, a former active duty US Army Combat Medic and Afghanistan veteran, has been involved with CrossFit since 2007. In 2008 Alex received his CrossFit Level 1 certification.

Most recently Alex has been training to become a firefighter and emergency medical technician, using his foundation in CrossFit to help him succeed at this extremely physical and hazardous occupation.

ALEX’S BLOG POSTS

Monday, 12.11.2017

Warm up & Mobility Strength: Strict Pull-ups 2x6 Chin-up, chin over the bar hold: 2 max effort attempts Metcon: With a partner, complete: 4 Rounds For Time 4 Rope Climbs 30 Hand Release Push-ups 20 Calorie Row     *reps…

Saturday, 12.9.2017

Warm up & Mobility Skill: Handstand Pyramid, 15 minutes     *with a running clock     :00-:05: accumulate as much time as possible in a headstand (forearm or standard)     :05-:10: accumulate as much time as possible…

Friday, 12.8.2017

Warm up & Mobility Strength: Low-Bar Back Squat 3x8     *60-70% of 1 rep max Metcon: 3 Rounds For Time 5 Front Squats 185/125 15 Wallballs 20/14 50 Double Unders/100 Singles     *If scaling, front squats should be heaviest…

Wednesday, 12.6.2017

Warm up & Mobility Strength: Romanian Deadlift 3x5 Metcon: AMRAP x 7: 8 American Kettlebell Swings 53/35 5 Ring Dips 8 Box Jumps 24”/20” *Intended Stimulus:     -Strength: Steady or slightly increasing weight during…

Tuesday, 12.5.2017

Warm up & Mobility Open Workout 17.3 Prior to 8:00, complete: 3 rounds of:    6 chest-to-bar pull-ups    6 squat snatches, 95 lb. Then, 3 rounds of:    7 chest-to-bar pull-ups    5 squat snatches, 135 lb. *Prior…

Monday, 12.4.2017

Warm up & Mobility Skill: Hollowbody Rock EMOM Ladder x 15:     Minute 1- 5 “Full” Hollowbody Rocks     Minute 2- 10 Straddle Hollowbody Rocks     Minute 3- 15 Tuck Hollowbody Rocks     Minute 4- 10 Straddle…

Saturday, 12.2.2017

Warm up & Mobility “Badger” 3 Rounds For Time 30 Squat Cleans 95/65 30 Pull-ups 800m Run     *30 minute timecap Box Brief **SAVE THE DATES** NOVA Strength Class-Nov 6- Dev 6  Toys for Tots Collection -through…

Friday, 12.1.2017

Warm up & Mobility Strength: Hip Extensions 3x8 1 Arm Bent Over Row 3x6 Metcon: 21-15-9 Burpees Toes To Bar V-ups     *13 minute timecap Box Brief **SAVE THE DATES** NOVA Strength Class-Nov 6- Dev 6  Toys for…

Thursday, 11.30.2017

Warm up & Mobility Strength: Overhead Squat 3x5     *75-85% of 1 rep max Metcon: AMRAP x 8 8 Overhead Squats 95/65 8 Lunges 95/65 20 Double Unders/120 Singles     *lunges from front or back rack     *ohs taken…

Wednesday, 11.29.2017

Warm up & Mobility AMRAP x 4 15 Power Clean and Jerks 115/85 Max Calorie Row     *rest 4 minutes AMRAP x 4 13 Power Clean and Jerks 115/85 Max Calorie Row     *rest 4 minutes AMRAP x 4 11 Power Clean and Jerks 115/85 Max…

Tuesday, 11.28.2017

Warm up & Mobility Strength:     Alternating EMOM x 12 10 second L-sit hold Max unbroken pushups Metcon:     AMRAP x 12     200m Run     15 Chest to Bar Pullups     20 Wallballs Box Brief **SAVE…

Monday, 11.27.2017

Warm up & Mobility Sumo Deadlift 3x4     *85-95% of 1 rep max Metcon: 2 Rounds For Time 10 Deadlifts 225/185 100m KB Farmers Carry 53/35 12 Box Jumps *     *rest 90 seconds between rounds     *box jumps are as…

Wednesday, 11.22.2017

Warm up & Mobility Handstand Skill Work:     *spend 12 minutes getting upside down, progress to hardest position you can safely achieve Metcon: 3 Rounds For Time 12 Handstand Push-ups 12 Wallballs 20/14 200m Run     *rest…

Tuesday, 11.21.2017

Warm up & Mobility Alternating EMOM x 10 6 Ring Rows     *2 second hold at top of rep 12 Hollowbody Rocks Metcon: 3 Rounds For Time: 2 Rope Climbs/4 Assisted Rope Climbs 40 Double Unders/ 120 Singles 9 V-ups     *12…

Monday, 11.20.2017

Warm up & Mobility AMRAP x 3 12 Power Snatches 95/65 12 Overhead Squats 95/65 Max Burpee Over Barbell     *rest 3 minutes AMRAP x 3 10 Power Snatches 95/65 10 Overhead Squats 95/65 Max Burpee Over Barbell     *rest 3…

Saturday, 11.18.2017

Warm up & Mobility “McGhee” AMRAP x 30 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps 24”/20” Box Brief **SAVE THE DATES** NOVA Strength Class-Nov 6- Dev 6  Toys for Tots Collection -through Dec 10 SuperNOVA IV: A…

Friday, 11.17.2017

Warm up & Mobility Strength: Dips 3x5 Dumbbell Bench Press 3x8 Metcon: 2 Rounds For Time 800m Run 12 Push-ups 15 Sit-ups     *12 minute timecap Box Brief **SAVE THE DATES** NOVA Strength Class-Nov 6- Dev 6  Toys…

Thursday, 11.16.2017

Warm up & Mobility Strength: Front Squat Take 10 minutes to find a 2 rep max Metcon: Crossfit Open workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15…

Wednesday, 11.15.2017

Warm up & Mobility Strength: Power Snatch Take 15 minutes to find a heavy triple      *less than 6 months cf experience, work from hang position Metcon: 21-15-9 Power Snatch 95/65 Push Press 95/65 Burpees     *15…

Tuesday, 11.14.2017

Warm up & Mobility Strength: Bent Over Barbell Row 3x6     *AHAP Metcon: 2 Rounds For Time 200m Sprint 12 Box Jumps 24”/20” 200m Sprint 18 Russian KB Swings 53/35     *10 minute timecap Box Brief **SAVE…

Monday, 11.13.2017

Warm up & Mobility Strength: High Bar Back Squat 3x5    *70-85% of 1 rep max Metcon: 8 minute AMRAP 10 Wallballs 20/14 20 Double Unders/60 Single Unders 10 Ring Dips *Intended Stimulus:     -Strength: Steady or slightly…

Friday, 11.10.2017

Warm up & Mobility Strength: Romanian Deadlifts 3x8      *50-65% of max deadlift Metcon: 4 Rounds For Time: 16 (8/8) KB Power Snatches 53/35 10 Burpee Box Jump-overs     *10 minute timecap Box Brief **SAVE THE…

Thursday, 11.9.2017

Warm up & Mobility Alternating EMOM X 10 Minute 1: 12 Hollowbody Straddle Rocks Minute 2: 15 second L-sit hold, arms down (on parrallettes, matador, boxes etc.) Metcon: 3 Rounds For Time: 8 Pull-ups 8 Ring Dips 400m Run     *15…

Wednesday, 11.8.2017

Warm Up & Mobility Strength: Front Squat 3x3 AHAP    *3 second pause at bottom, 5 second pause at top Metcon: AMRAP X 15 15 Air Squats 100 Double Unders/300 Singles 15 Push-ups Box Brief **SAVE THE DATES** Saturday/Sunday…

Tuesday, 11.7.2017

Warm Up & Mobility Strength: Take 15 minutes to establish a heavy: 3 Power Clean + 3 Push Press Metcon: Open Workout 15.4 AMRAP X 8 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 9 handstand push-ups 3…

Monday, 11.6.2017

Warm Up & Mobility Strength: 3 Rounds For Quality, NOT For Time: 8 Strict Pull-ups 8 V-ups    *rest as needed between rounds Metcon: 4 Rounds For Time: 200m Sprint 10 Chest to Bar Pull-ups 15 Russian Kettlebell Swings 53/35 …

Friday, 11.3.2017

Warm up & Mobility Low Bar Back Squat: 3x5 Metcon: Buy in: 500m row Then: 3 Rounds 10 Pull-ups 10 Front Squats 135/95 *Barbell comes from floor *If scaling: Squats should be broken into 2 sets of 5. *15 minute timecap. However,…

Thursday, 11.2.2017

Warm up & Mobility Alternating EMOM x 15 1. 8 Back Extensions 2. 6 Dips (rings, matador, box etc) 3. 10 Hollowbody Rocks* *if unable to keep lowback in contact with ground, scale to straddle or tuck Metcon: 1 mile run   Box…

Wednesday, 11.1.2017

Warm Up & Mobility Strength: Front Squat: Take 15 minutes to establish an 8 rep max Metcon: AMRAP x 12 3 Push Press 185/125 10 Wallballs 20/14 30 Double Unders/90 Singles *barbell starts from the floor *if scaling: both push…

Tuesday, 10.31.2017

Warm Up & Mobility Strength: Weighted/Bodyweight/Assisted Strict Pull-ups 2x4 *Assisted: done with a “spotter” providing equal assistance through full ROM. Chin-up over the bar hold: 2 max effort attempts *rest 4X the length of…

Monday, 10.30.2017

Warm up & Mobility Strength: Hang Squat Snatch: Take 15 Minutes to build to a heavy triple *less than 6 months cf experience: 3 Hang Power Snatch + 3 Overhead Squats Metcon: 3 Rounds For Time 7 Power Snatch 135/95 15 Box Jumps 24/20 800m…

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.26.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.26.2017, Springfield, VA Warm up Hollowbody Rocks EMOM x 14    *Start with 2 hollow rocks, each minute, add another 2.    *If you fail to complete a round, perform 4 reps…

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.25.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.25.2017, Springfield, VA Warm up Strength: Push Press: Build to a heavy 3x6 Metcon: AMRAP x 15 5 Power Clean 165/115 5 Shoulder to Overhead 165/115 15 Wallballs 20/14 …

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.24.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.24.2017, Springfield, VA Warm up Alternating EMOM x 15: -30 second push-up position plank -15 second L-sit hold (any preference: parrallette, pull-up bar etc.) *scaling:…

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.23.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.23.2017, Springfield, VA Warm up Strength: High Bar Back Squat 3x4    *2 second pause in bottom    *75-85% of 1 Rep Max Metcon: AMRAP x 10 4/4 Kettlebell Snatches (from…

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA Warm up "The Seven" With a partner, complete: 7 rounds for time of: 7 Handstand push-ups 7 Thrusters 135/95 7 Knees to elbows 7 Deadlifts 245/165 7…

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.20.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.20.2017, Springfield, VA Warm up Skill: 10​​ Minutes​​ Handstand​​ Skill​​ Work​​ (Wall​​walk,​​Handstand​​hold,​​ Handstand​​ walk) ​​​​​​​​​​ *Progress​​…

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.19.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.19.2017, Springfield, VA Warm up Strength: Overhead​​ Squat​​ 3x5 ​​​​​​​​​​ *1​​ second​​ hold​​ in​​ bottom​​ of​​ squat Metcon: AMRAP​​…

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.18.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.18.2017, Springfield, VA Warm up Skill: ​​​​​​​​ 10​​ Minutes​​ Rope​​ Climbs​​ Skill​​ Work Metcon: ​​​​​​​​​​ 4​​…

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.17.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.17.2017, Springfield, VA Warm up Strength: ​​​​​​​​​​​​​​ Take​​ 15​​ minutes​​ to​​ build​​ to​​ a​​ heavy:​​ 2​​…

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.16.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.16.2017, Springfield, VA Warm up Strength: Hip Extensions: 4x10 Metcon: 4 Rounds For Time: 12 Chest to Bar Pull-ups 12 Dips 20 Abmat Sit-ups *12 minute timecap

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.13.2017

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.13.2017 Warm up Strength:      Romanian Deadlift: 3x6 Metcon: 5 Rounds for Time 5 Deadlifts(AHAP)*should be heavy enough to necessitate singles 200m Kettlebell Farmers Carry(AHAP)*…

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.12.2017

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.12.2017 Warm up Mobility Alternating Emom x 12 Minutes: 1: 20 second hollow hold (tuck, straddle, or full hollowbody) 2: 20 second locked-out arm/elbow position hold (on parallettes,…
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NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.11.2017

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.11.2017 Warm up Mobility Strength:      Low-bar Back Squat: 3x5 Metcon: AMRAP x15: “The Chief”               3 Power Cleans(155/105)*should be heavy enough…
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NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.10.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.10.2017, Springfield, VA Warm up Mobility Strength: Bentover ​​​​​​​​​​Barbell ​​Row: ​​3x6 ​​(AHAP) Metcon: ​​“Fun​​ Run” ​​​​​​4​​…
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NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.9.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.9.2017, Springfield, VA Every 2 minutes X 10 Squat Snatch X 3 *build to a heavy triple Metcon: Every 2 Minutes X 18: 3 Clean & Jerks(AHAP) *heavy enough to be singles, no…
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NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.6.2017

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.6.2017 Strength: Sumo Deadlift: 3x5 Metcon: Start a 12 Minute Clock: Row 400m With remaining time: AMRAP 12 American KB Swings (53/35) 12 V-ups 12 Pull-ups Rest 3 Minutes Sprint…
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NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.5.2017

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.5.2017 Strength: Accumulate 1 FULL​ ​Minute Inverted- Handstand Hold, Headstand, Forearm Headstand, and/or Handstand Walk Strict Press: 3x6 Metcon: 4 Rounds For Time 20…
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NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.4.2017

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.4.2017 Strength: Front Squat: 3x4 Metcon: Buy-in: 200m Sprint Then: 21-15-9 Box Jumps (24/20) Burpees Cash-out: 400m Run

NOVA CrossFit, Monday, 8.8.2016, Springfield, VA

Mobility Strength- Snatch skill work, then 1 rm, back off 80% X 3 reps WOD 5 rounds of: 5 Box Jumps (24/20) 7 Kettlebell Sumo Deadlift High Pulls (M:53#/W:35#) 9 American Kettlebell Swings (M:53#/W:35#)

NOVA CrossFit, Saturday, 3.18.2017, Springfield, VA

Warm up Mobility WOD : 4 rounds, 1 minute rest between rounds With a 4 minute running clock, complete: 21 Deadlifts 95/135# 15 Kettlebell Swings 35/53# 9 Shoulder to Overhead 95/135# *With remaining time complete as many…

NOVA CrossFit, Thursday, 3.16.2017, Springfield, VA

Warm up Mobility WOD : 4 rounds, 1 minute rest between rounds With a 4 minute running clock, complete: 21 Deadlifts 95/135# 15 Kettlebell Swings 35/53# 9 Shoulder to Overhead 95/135# *With remaining time complete as many…

NOVA CrossFit, Wednesday, 3.15.2017, Springfield, VA

Warm Up Mobility Skill strength: 3 sets of 4/side Turkish get ups AHAP Then Down and back death march (https://youtu.be/xXWE4YPaVzE) Then 20 side bends Rest as needed between exercises and sets WOD 4x500m Row Sprint, rest as…

NOVA CrossFit, Monday, 3.13.2017, Springfield, VA

Warm Up Mobility Strength: Deadlift – 50% x 8 reps 60% x 6 reps 70% x 4 reps 80% x 2 reps 90% x 2 reps 2 minute rest between sets *If you do not have a 1rm deadlift, build to a heavy double, without compromising mechanics WOD 12…

NOVA CrossFit, Thursday, 3.9.2017, Springfield, VA

Warm Up Mobility Strength Front squat: 3 second down count, explosive up for 3×3 *15 minutes to complete work WOD 125 Double Unders 800m Run 125 Double Unders 800m Rub 125 Double Unders

NOVA CrossFit, Wednesday, 8.10.2016, Springfield, VA

Dynamic Warm Up Mobility Strength 6 sets of: Shoulder Press x 2 reps Rest 2 minutes between sets WOD AMRAP for 8 minutes – 10 Pull-Ups 15 Shoulder to Overhead (95/65 lbs) 30 Double-Unders 4 Reasons You Struggle…