As a community we’ve made the switch to NCFit for our gyms programming. Check out the detailed write up that you’ll get every month.
April’s Programming Focus
In April we shift our focus to POWER. Each week we will see Olympic lifting work that will build toward the end of the month with a heavy single for both the Clean & Jerk and Snatch. These lifts are some of the purest expressions of both power and speed combined. We are looking forward to a lot of PRs! We’ve also got a few special NCFIT benchmarks and workouts coming your way. In the first week of April, we have the memorial hero workout, “Tripp”. Tripp was an NCFIT member who died while serving our country. We will also see the “Ava” workout and a new benchmark “California Love” — two of Jason’s favorites. All in all, it will be a packed month with a lot of challenging and fun workouts!
Looking beyond April, in May we will be retesting some our initial benchmarks from January: Grace, FGB, and 3RM DL/FS/PP. We will also see the first “NCFIT Baseline” in May. The Baseline will be (2) days of specific testing to assess
NCFIT Baseline – Day 1
20:00 to Establish 5RM Back Squat
3:00 Max Cal Bike
NCFIT Baseline – Day 2
12:00 to Run 1 Mile (max meters row in remaining time)
AMRAP x 12 MINUTES
4 Strict Pull-up
8 HR Push-ups
Last month, we saw a focus on bodyweight gymnastics movements. This will come in handy for this month! In April, we set our sights on balance…an indispensable component to all things movement related. The transferability of this skill is amazing…whether your goal is to progress to more complex movements with a barbell or continue crushing dumbbell/kettlebell and bodyweight workouts working on your balance and figuring out your body awareness will help big time. Each week will have single-arm and single-leg movements mixed in, along with an emphasis on core stability. Core strength and stability is crucial and is the basis for all movement and without it…maintaining your balance is nearly impossible. Keep crushing the daily workouts and as always, have fun!
B-SIDE / Compete
Base Building (April-July) This phase will have significantly higher volume (generally) and lower intensity in all of the areas of fitness. More strict movements in the gymnastics pieces and little mixed pieces (besides Aside), working on each aspect of fitness on its own to increase volume in those areas for that day. Main focus is technique and volume.
Group Program Overview
Our 60 minute class. A-SIDE is high intensity training at it’s finest. Workouts combine a variety of functional movements – everything from cardio and gymnastics to power lifting and olympic lifting. Every day brings something new, so get ready to get after it! *Prep Course Required
Our 30 minute class. Sweat30 is fast paced and fun. Workouts combine simple bodyweight, gymnastics, and light lifting movements for a high-energy workout. Short, sweet, and super sweaty!
The ultimate goal of B-SIDE is to prepare athletes with competitive aspirations to reach their goals. Our main focus will be preparing athletes to be ‘competition ready’ in February-March time frame each year. Each athlete will need to adjust the programming to their own physical and psychological tolerances as well as determine what is the investment necessary to reach their particular goals. For example, an athlete who aspires to qualify for Regional-level competition will approach B-SIDE differently than an athlete looking to have fun and place higher in the Open. Both are legitimate goals ands can be accomplished through thoughtful application of the program, but the day to day execution will look very different. B-SIDE is programmed on a 7-day training cycle with 5 training days and 2 rest or recovery days. Each training day consists of three parts — A, B, C. Parts A (dedicated conditioning, strength, or metcon) and B (our A-SIDE workout) are prescribed for all athletes and should be accomplished as closely to as written as possible during normal class times if possible. Part C is bias or weakness work which each athlete can choose to follow on a daily basis. We recommend that the athlete pick one bias, follow that track for 3-6 weeks, and then evaluate. From a broader viewpoint, B-SIDE has three phases of training through the year – base building, ramp-up, and pre-comp.
Interested in joining us in your fitness journey? Hit us up below…