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

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,…

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.11.2017

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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…

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.10.2017, Springfield, VA

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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​​…

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.9.2017, Springfield, VA

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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…

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.6.2017

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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…

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.5.2017

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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…

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.4.2017

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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…