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.
July’s Programming Focus
A-SIDE – Our 60 Minute WOD Class
CrossFit Amoskeag is the only area CrossFit gym to offer open gym all the time. If we’re open, then our open gym area is open. Come drop into a class and then check it out. Interested? E-mail Dan at email@example.com
|In June, we saw a few unique focuses…1.) Re-tests from February (“Death Row” and some of our favorite Open workouts); 2.) Tempo prescriptions for our main lifts; 3.) Weekly dose of the AMRAP Mentality with an AMRAP inspired from Jason; and 4.) Continuing our Weightlifting Wednesdays with progressing the clean and snatch. We’ve seen great progress and patience in all of our lifts — respecting the tempo and slowly progressing the clean and snatch.|
With this in mind, here’s what you can expect for July! First, we are going to continue our Weightlifting Wednesday trend. Through July we will progress toward single-rep heavy efforts in the EMOM format. This will set athletes up well for retesting their 1RMs in August. Next, we will see our benchmark retests from March…get ready for: “Cali Bear”, “Jackie”, and “Helen”. Last (but not least), we are going to experiment with layering in a squat cycle to NC60 through July and August. You can expect to squat at least 2x/week for load and/or volume as well as progress further towards heavy rep-max attempts via a 5-3-1 progression. Another added benefit to the timing of this cycle will be retesting the 3RM Front Squat and the 5RM Back Squat both in September. Get ready to ride the gain train!
|Breaking down the July & August Squat cycle…|
Starting July 1, we will incorporate an 8-week squat cycle in our NC60 program. We choose to experiment with a dedicated cycle for a few reasons. First, the timing of this cycle made a lot of sense for us based on the re-tests of 3RM Front Squat and NCFIT Baseline 5RM Back Squat in the coming months. Second, after weeks of exposure to tempo-based lifting, we felt the athletes were ready to tackle this kind of focused cycle. Lastly, even though we don’t believe in “rigid” cycles all year-round we wanted to experiment outside of our traditional programming methodology to see how both athletes and coaches respond.
The cycle will follow a 5-3-1 format. We will also incorporate a deload week before and after our heaviest lifts. See below for the full 8-week cycle!
Week 1 – 5×5 (30X1) @ 60-70% of 1RM
Week 2 – 5×5 (20X1) @ 65-75% of 1RM
Week 3 – 5×3 (30X1) @ 65-75% of 1RM
Week 4 – 5×3 (20X1) @ 70-80% of 1RM
Week 5 – Deload / 5-5-3-3-1-1 (conservative 1-1)
Week 6 – 5×1 (20X1) @ 80-90% of 1RM
Week 7 – 5×1 (20X1) @ MAX
Week 8 Deload / 5-5-3-3-1-1 (conservative 1-1)
One last note…even if athletes only participate for a few weeks (or miss a week, etc) they will still benefit from getting a heavy bar on their back. Don’t let the pressure of a “cycle” get in the way of the actual win…showing up to the gym, giving your best, having fun and getting after it!
Sweat30 – Check out our special Sweat30 Membership!
For June, we focused our attention on static holds, in the form of midline stability and building proper strength through our shoulders. We also saw a couple of re-tests with dumbbell Grace and Isabel! Our hope is that you continue to implement these exercises to keep building a strong foundation. For July, we want to keep moving well, while working on our pacing in the summer heat. Our goal is to get the heart rate up, get sweaty, and work at different perceived exertion, anaerobically and aerobically. Some workouts will be quick and dirty, while others will be longer with built-in rest to sustain the effort throughout. You will also be able to crush some goals and maybe hit a new PR when we see a re-test of ring row Nicole and Cindy this month!
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.
NCCompete 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 NC60 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, NCCompete has three phases of training through the year – base building, ramp-up, and pre-comp.
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! *On Ramp 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.
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