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Coach’s Corner!

A new feature on the Novem website, Coach’s Corner will be a place to find weekly inspiration, insight, “know-how,” and even a few questions from your own Novem trainers! Looking for more information on topics like The Open, mobility, lifting technique, competition styles, functional fitness, and more? Coach’s Corner is the place to be. In fact, if there’s a subject you would like us to research and expound on in the future, be sure to tell Joe, Lesha, or Rachel what you’re interested in learning more about!

Resolutions Rise and Fall…

Resolutions Rise and Fall… Lets face: it we have all made those New Years resolutions before. “This year I am going to [insert inspirational resolution].” These goals often sound great at 12:01am on January 1 st ; however, the majority of people fall off the wagon just a few weeks into the year. We put

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Alcohol & Dieting

Renaissance Periodization Blog Alcohol & Dieting by Nicholas Shaw on Dec 21 2016   By: Tiago Vasconcelos Alcohol: the most popular drug on the planet. Likely loved for its anxiety-reducing effect, there are records of its use as far back as 10,000 BC, and it’s estimated that on average, each adult consumes approximately 4.3 L of

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Training vs. Practice

As we approach the CrossFit Open in late February, I want to plant a seed in your heads about training vs. practice. The reason for bringing up the CrossFit Open is because every year they are putting more and more complex movements in the their workouts. These complex movements are about skill not necessarily strength.

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We are Novem. We are community strong.

We are Novem. We are community strong. Lets face it: there are so many different ways to get into shape. Every fitness organization is selling the “come here and you will get into the best shape of your life” idea. But what makes Novem different from everyone else? Sure you can get stronger and

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Stay the course. Stay Humble. Stay Hungry.

A Long Pursuit in the Same Direction Written by Invictus Athlete Josh Littauer. When it comes to achieving a goal, it more often than not takes years of perseverance doing the same or similar tasks. While there are now many resources on the quick-fix or tricks to success, the truth is, it just doesn’t come

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What's a macro?

What’s a macro? What are macros? How do I get macros? Will they help me advance my followers on Instagram?… Macros are referencing to macronutrients. Macronutrients are comprised of Protein, Carbohydrates and Fats (ideally healthy fats) and with the right balance of these 3 macronutrients you can feel your absolute best. This past February 

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The Benefit of Bodybuilding

All right, I know what you must be thinking when you read the word “bodybuilding”… But, hear me out. When incorporated correctly, natural bodybuilding can be very beneficial to your bod! You may have already seen it sneaking into our CrossFit mobility; and if you’re a Bootcamper, you have been putting in the bodybuilding work …

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Summer Is Almost Here!

With the summer months headed our way, here are a couple of things that we need to remember when we are at the gym. Hydrate! Yes, I know it sounds obvious, but a lot of times we tend to forget the simplest things that our bodies need. Protein shakes and other supplements sound great, but …

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Take care of your feet!

Guys, foot reflexology is amazing! We preach heavily on taking care of your bodies before & after working out. After care is one of the most important tasks to keep those soft tissues sliding and healthy. As much time as you spend in the gym self care is just as important as the exercise routine …

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A Guide For The First Time Competitor

As coaches, we often get asked about competitions from members who have been doing CrossFit for about 6 months to a year.  Usually it’s members of the community who have been crushing most class workouts and getting some serious PRs.  For others, itis because they used to be a competitive athlete and its in their

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Working Out Sick… Should you sweat it out? Or rest and recover?

‘Tis the season of the flu, colds, allergies and this awful congestion thing that have folks have been sick with for 2+ weeks, what is that!?… Regardless let’s shed some light on the subject of  “Should I come into the gym and sweat it out or should I stay home and recover?…” I am sharing

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Yoga, The Oil Can For Your WODS

Okay, you know you’ve said it: “I can’t do yoga because I’m not flexible.” WELL, you’re in luck! Because you are exactly who should be in a yoga class. In a perfect world, we would all give the same amount of concentrated time and dedication to a mobility/recovery/yoga program as we do on our

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Fitness In The 30 Club

Let’s face it, we have all been in the situation where you are in the gym and there is always someone who seems to be younger and “better” at what you do. The first thing that comes to my mind is, “if only I was younger..” Well fear not fellow “Masters,” I have some tips and

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When are you an RX+ Athlete

When Are You an Rx+ Athlete? We love being able to offer different levels of programs to our athletes. Those of our beginners that are still perfecting movements are encouraged to scale, our more seasoned athletes fulfill our rx standards, and our more accelerated clients- the ones with a competition focus, are the ones in …

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