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Top 10 Reasons to Start Training at NOVA BJJ

BJJ is an effective self-defense system, a smart way to get in shape, relieve stress, stimulate mind though learning, and it is a complete competitive sport. Head instructor Eric Cady. The only BJJ Black Belt in Rochester, NY International champion with over a decade of practice, competition, and training Currently trains with Marcelo Garcia at […]

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Wod-Chester Games 2013 Recap

Maybe it should have been called the Mud-Chester Games? Although initially putting a little bit of a damper on the overall mood, the foul weather this past weekend had a surprisingly positive effect on the proceedings. As competitors started piling in to register around 8 a.m., it had already begun raining; a rotten sign of […]

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Nova Fitness Groups

Description and Motivation behind the Groups There is no black and white here, just a moving target in which we are either moving forward or moving backwards with. Some of you might be in between groups with some strong areas and some weak areas. Take your time and build, integrate things into your life, and […]

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Triatha-WOD

Just a reminder that registration for our second annual Triatha-WOD is OPEN!! (Sign up here.) What: Two WODs with a 5 mile relay run in between.  Who: Open to 2-person men, 2-person women, and 4 person mixed (2 men, 2 women) teams.           *4 person teams will be allowed to scale the WODs, […]

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Triatha-WOD II

TriathaWOD competition in conjuction with Flower City CrossFit. Two WODs with a 5 mile relay run in between. Open to 2-person men, 2-person women, and 4 person mixed (2 men, 2 women) teams. 4 person teams will be allowed to scale the WODs, 2-person teams will be Rx only. All participants will receive a TriathaWOD […]

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Monday

MAP Session: 5/4 5 min @ 80% effort: 10 KBS – 53/35
5 Push Ups 5 Switch Lunges/leg (no jump) + Rest 4 min + 5 min @ 80% effort: 5 Burpees 5 Toes to Bar 10 Box Jumps – step down each rep + Rest 4 min + 5 min @ 80% effort: 5 pull […]

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Friday

Training A. Close Grip Bench Press @ 30X1, 4-6 reps x 4 sets – rest 2 min b/t sets B. “Annie” 50, 40,30,20,10 Double Unders Sit Ups ________________________________________ Reminder: No CF class tomorrow morning due to the CrossFit Rochester Games. Please come out and support your fellow athletes and the CF community as a whole! […]

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Next Cycle

Thursday Training – Saturday competitors warm up and “play” with movements in the wods. – Also plan event day meals, meal timing, and general time and equipment prep before Saturday event.  A1. Front Squat @ 32X1, 3-5 reps x 4 sets, 1:30 min A2. Seated OH DB Press @ 30X1, 4-6 reps x 4 sets, […]

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