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NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 08.10.2017

Transition from Bootcamp to CrossFit by Coach Rachel Paddayuman

Before finding NOVA, I thought I was in pretty good shape. I went to the gym 3-4 times a week, did cardio kickboxing, and played flag football. After doing this for years I wanted to try something new, something exciting that I’ve never tried before. Thank God for Facebook! I saw the ad for a 6-week challenge and I was game.

I didn’t know what to expect in boot camp. The workouts were challenging and I loved learning something new each class. What I loved most was the outpouring of support and motivation, not just from the coaches, but also from other boot campers. You don’t get that when you’re working out in the gym by yourself. This sense of community truly makes a difference, pushing you to work harder and realizing your potential.

I was nervous at first to transition from boot camp to CrossFit. I wasn’t sure if I was fit enough or strong enough. A couple notable differences: 1)In boot camp more time is spent on learning technique and form of movements. In CrossFit, although there is not as much time spent going into detail, movements are still reviewed that are in the WOD. Nonetheless, coaches are always there to assist. 2)Whether it’s using a kettlebell, barbell, dumbbell, or wall balls, CrossFit WODs recommend the prescribed weight (Rx) to use. Of course, Rx is not a requirement, but it is nice to challenge yourself against the prescribed weight. I think this is why it seems like CrossFitters are lifting heavier. The goal is to ultimately make you STRONGER. Safety of course is always the priority. I could say the boot camp program is more difficult just because you are introduced to things you’ve never done before, so you’re learning everything from scratch. The support and camaraderie of a gym community is very evident in CrossFit classes as well. You get to know other athletes who have made the same commitment of a healthier lifestyle. The transition was not as bad as I thought it would be… it also really helped to take a couple CrossFit classes before making the commitment to transition. I thought to myself, “I could do this!” The boot camp program definitely helped set me up for a smooth transition; boot camp graduates have attained the knowledge and skills that are used in CrossFit, which makes it a wonderful prerequisite program to CrossFit.

 

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 08.10.2017

 

Warm Up

Mobility

Strength

Find a 10RM dumbbell bench press

Conditioning

AMRAP 15:
400m run
20 dumbbell manmakers

*for the manmakers grab a pair of dumbbells and complete:
1 dumbbell push up
1 renegade row (left)
1 dumbbell push up
1 renegade row (right)
jump your feet up
1 squat clean thruster

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, Wednesday, 08.02.2017

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 08.02.2017

Wednesday

Warm Up

Mobility

EMOM x 10:
1 hang squat snatch

*start light and work up to a heavy single

WOD
EMOM 16:
odd – burpees for 45 seconds
even – 15 unbroken DB push press

*pick a weight you can go unbroken with

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

 

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NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 07.27,17

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 07.27,17

Even when we aren’t at the gym we are keeping an eye on you from the sky.

Clean well NOVA Strength & Conditioning athletes, clean well.

Thursday

Warm Up

Mobility

Strength

Clean – 1rm

WOD

Death by squat clean (135/95)

*do 1 clean the first minute, 2 cleans the next minute, 3 the third minute, etc. until you can no longer complete the prescribed number of cleans in the minute.

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 07.26.17

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 07.26.17

Wednesday

Warm Up

Mobility

Strength –
Every 3 minutes for 5 rounds perform
4, 2-count paused back squats

*work up to a heavy set of four

WOD

7 rounds for reps of
40 seconds max box jumps (24/20, step down!)
20 seconds rest
40 seconds max toes to bar
20 seconds rest
40 seconds max goblet squat (53/35)
20 seconds rest