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.
June’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 firstname.lastname@example.org
Welcome to June, ladies and gents! Through May we saw benchmark retests from January as well as a focus on finishers…NCFIT’S MAY MADNESS BEACH BODY FINISHERS. In June, we will begin our retests from February. In June you will see a retest of the NCFIT Benchmark “Death Row” as well as 2-3 of our favorite Open workouts from this year and years past. In addition to our benchmark testing, we will also be pulling some AMRAP inspiration from the 2008 Games Champ…our boy, Jason Khalipa. Each week we will introduce at least (1) AMRAP MENTALITY workout from Mr. Khalipa every week. You can expect these workouts to be huge gut checks both mentally and physically. Last…If you’ve been paying attention, we’ve worked our way through 3RM and 5RM from many of our main lifts. In June, we are going to slow things down a little bit by adding some prescribed tempo to our main lifts. By slowing down and spending more time under tension, we are looking to create some new adaptation and build some better habits — respect the tempo!
A little more detail for everyone in regard to June’s A-Side programming…let’s chat. In June, we are re-testing our February benchmarks. These benchmarks include: (2) Open Workouts and the NCFIT Benchmark, Death Row. As always we want to remind our athletes to remember to reference their past scores and remember their new scores!
We have another surprise for you **named workouts** au la la! Starting immediately you are going to notice that a few workouts a month will have the special distinction of a being named. What this means is that we love this workout so much that it should come back to haunt the athletes at some point in the future. These are a little different than our NCFIT Benchmarks as they won’t show up 3x/year. Maybe they show up again this year or maybe they pop their head up next year. Either way, we know that the members will love the extra excitement of seeing a few more named workouts pop up. Below you will find a few examples of these new named workouts…
Power Clean (135,95)|(95,65)
Ring Dip or HR Push-up
Toe to Bar
*Run 400m After Each Set
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
And more to come! Keep an eye out!
Sweat30 – Check out our special Sweat30 Membership!
It is finally (almost) summer time friends (unless you’re in that Southern Hemisphere…then, enjoy that winter)! This month we are going to retest two workouts, DB Grace and DB Isabel! If you remember your times and weights from February, the goal is to beat it; or set a new baseline for yourself this month. In addition to retesting these workouts, we are going to embrace those summertime beach bod goals and implement static holds with cardio intervals on the bike, rower, or with running. Some days the workout will be short and spicy, with a finisher at the end, involving static holds and/or a pump sesh. Other days, we will see longer, aerobic conditioning based workouts. Have fun, enjoy the first month of summer, and let’s get jacked and tan – while wearing that SPF50 of course!
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.
Interested in joining us in your fitness journey? Hit us up below…