NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 08.09.2017

Scarleth has been a member with us for over a year now and she has created a blog which speaks about her inspiring fitness journey in order to help others reach their goals. Scarleth started as a boot camper, transitioned into crossfit and has been kicking butt over the past few months! She just competed in her first RX competition at SUPERNOVA III and shared her experience on her blog. It’s a great read for those of you curious about jumping into Crossfit or even competing in the near future, highly recommended!!

Super Nova III: Handling The Pressures Of My First CrossFit RX Competition!

Hellooo! Hellooo! My beautiful souls! I hope your week is getting off to a good start!

For me this week started off with enjoying a two day rest from the gym. I used Sunday and yesterday (Monday) as a recovery day to recover from my SuperNova Trilogy competition (If you keep reading, I’ll talk about it shortly…don’t go away just yet).

To be honest, lately I have been testing out which days are best for me to work out and which days are best for me to rest. Reshuffling my days usually happen at the beginning of each season. This is because I am not a big fan of winter and I don’t do much then, but rather crawl in the comfort of my heater at home hahaha! –which allows me to be more flexible on working out pretty much any day versus in the summer when it’s my favorite season. I always have something to do and somewhere to be.

So, to have a balance with my fitness routine and having fun at the same time, I try to accommodate my days where it works best without having to stress out by missing one or the other.

Also, every other season our gym, Nova Crossfit, puts together an in-house, fun and friendly competition for our athletes at the gym. It’s called SuperNova! So, when this time arrives, I change up my training days to be able to train more and get ready for that day.

Super Nova was born last year, summer 2016, bringing athletes from various levels together to have fun, get to know each other, and partake in a friendly in-house competition. A competition that was designed to motivate us, to push past our comfort zone, to help showcase what we’ve learned in the gym, as well as, gives us the ability to discover our strengths and weaknesses. This also helps give us that feeling of what competitions are like in case we are interested in participating in future competitions.

Continue reading and see some great photos, here!!!

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 08.09.2017

Warm Up



Find your 5RM weighted pull up


Every 2 minutes for 8 rounds:
24 double unders
8 toes to bar
3 power cleans (185/125, meant to be HEAVY)

NOVA Strength & Conditioning, NOVA CrossFit, 07.04.2017

NOVA Strength & Conditioning, NOVA CrossFit, 07.04.2017


4th of July


Train with Mike Miller from 9-11!  See what the coaches do from their own eyes!!

NOVA Strength & Conditioning, NOVA CrossFit, 06.30.17

NOVA Strength & Conditioning, NOVA CrossFit, 06.30.17


Nobody told me there’d be days like these.  Strange days indeed.


If you told me when I woke up this morning I’d be in the back of an ambulance and get a flat tire.  I wouldn’t have believed you.  If you told me that I would be in the back of a police car, getting a ride.  I wouldn’t have believed you.

Many things we have to experience on our own to believe.  Much of your fitness journey we, coaches, can say things till we are blue in the face but until you do it for yourself/experience it yourself, its hard to believe. We strongly encourage you to keep reaching out and trying new things.  Then please tell us about it!

*photo of Hugh Cline and I in back of Officer S. O’Sullivan’s Park Police Cruiser.



Warm up


Overhead squat, work up to a heavy double

5 Rounds for time
5 Overhead Squats (95/65)
10 Push-ups
15 Box Jumps
100m Sprint


CrossFit Deadlift

NOVA Strength & Conditioning, NOVA CrossFit, 06.22.2017

NOVA Strength & Conditioning, Home of NOVA CrossFit


Thursday is a heavy single deadlift.  What a wonderful lift!!!  Epitome of pick things up and put things down plus move heavy weight well.  Both can cause a rush.  However, preservation of the back is of utmost importance when performing this lift.  Maintain midline stability and a neutral spine.  If unsure what that means ask your coach.  In addition to the deadlift being an awesome lift, it is a practical lift.  We go through the motions of a deadlift more than we can ever imagine.  Picking up anything of the ground, grocery bags, a bucket etc.  At any and all points in time, tighten that belly and set the back.  Those two things will keep your back healthy and happy for a long time and for many more deadlifts to come.

Why we deadlift for additional ready pleasure.

Happy Deadlifting!  And here’s to many PRs!!



Warm Up


Deadlift: heavy single

(16 rounds total / 8 of each)
*alternate between exercises
KB goblet squat (53/36)
Russian twist

NOVA Strength & Conditioning, NOVA CrossFit, 06.16.17

Friday Funday at NOVA CrossFit!!

Warm Up


Review of WOD movements
7 RFT:
5 S20H (AHAP)
10 Deadlifts (same BB as S2OH)
15 Burpees
Rest 1 min between rounds

NOVA Strength & Conditioning, NOVA CrossFit, 06.13.17

Tuesday at NOVA Strength & Conditioning, home of NOVA CrossFit


warm up





the movments in the WOD. Remember technique, consistency then intensity.



amrap for 20 minutes

run 400m or row 500m

5 wall walks

10 power cleans (154/105)

15 wall balls (20/14)



NOVA Strength & Conditioning, NOVA CrossFit, 06.12.2017

NOVA Strength & Conditioning, NOVA CrossFit



whats your firtness goal for the week?

Nothings to small. Achieving success in small goals sets us up to conquer the our big goals.

Each week ask yourself what matters and get after it.

Monday fun day

warm up







OHS (95/65)

Pull Ups

catch your breath, then

6 minutes of max laps around building, single arm farmers carry (ahap)



NOVA Strength & Conditioning, Home of NOVA CrossFit, 06.07.16

NOVA Strength & Conditioning, Home of NOVA CrossFit, 06.07.16
June is ROMWOD Wednesday!!!  Join us at 6pm for the ROMWOD.
A drop in, who happened to be a masters athlete said to me ROMWOD changed his CrossFit journey.
That intrigued me.
Oh yeah? Do tell…
He proceeded, in my last year of CrossFit the only thing I have done differently is add ROMWOD.  With that, all my benchmarks and lifts have gone up.  I have improved mobility and stability, along with less general soreness and aches.  I can’t recommend ROMWOD enough.
With that, we decided to give it a go and so far so good.  So good that we feel it needs to be a priority.  Sadly, on a regular basis, people are coming in with minor aches, pains, soreness, mobility and stability issues.  In one hour we can’t address it all.  ROMWOD is one giant leap to addressing all the for mentioned.
Please, if available join us tomorrow night at 6pm for ROMWOD.
Warm Up
5 sets of:
Deadlift x 4-6 reps
Rest 30 seconds
Ring Push-Ups x max reps
(set complete once you’re no longer able to maintain a tempo)
Rest 2 minutes
*If on knees performing push ups, practice push ups off knees.
3 rounds for time of:
Run 400 Meters
20 Wall Ball Shots (14/20)