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.

The September Programming Update

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 dan@crossfitamoskeag.com

A-Side – Our 60 min WOD class

I. Is it really September!? Does the Open really start next month!? Yes to both. In August, we got a little taste on how the Open will go down by participating in the WZA Online Challenge. We saw the WZA workouts on 3 consecutive Fridays in August (and into 1st week of Sept). Each Thursday prior to “game-day” we had our Recovery or Prep Workout. We think this format works really well for setting athletes up for success on Friday. The long sweat, lots of range of motion, and prep-style motor patterns help flush out the week and leave the athletes feeling like a million bucks. We don’t know what’s coming on those Friday so it’s best to taper the week in this manner. Now, we’ve got a full month before we see the Open so let’s chat about what’s going down in September… 

II. Quick reminder about what we tackled in August…we wrapped up our squat cycle, focused on classic Open skills weekly with plenty of exposure to Muscle-Up, Handstand Push-up, Handstand Walk, and Single Arm DB work, and re-tested our benchmarks from April (Cali Love, 1RM Snatch, & 1RM Clean & Jerk). In September, we’ve got some benchmarks to retest as well, and we will start off with Grace in the first week of the month. We will also see the NCFIT Baseline Tests, Fight Gone Bad, and hitting 3RMs for our Front Squat, Push Press, & Deadlift. These are the tests that kicked off the year for us in January, and it couldn’t be a better time to re-test before getting wrapped up in the Open. This will also be the last time we see these benchmarks this year. In addition, September will continue to highlight at least one “popular” Open skill each week. We’ve noticed a trend of DB work becoming more and more popular in the Open, so expect to be getting very used to the odd objects while still covering down on other Open classes like TTB, MU, Pull-Ups, and…the Thruster. I hate to be the one to tell you this but you will be seeing some variation of the Thruster almost every week. Keep your favorite movements close and keep your least favorite closer ;). Get ready for an amazing month of workouts.

Sweat30

September is upon us but it is still business as usual. Last month, we saw structured weeks, with power and speed on M/W/F and the foundational building blocks of fitness on T/TH in the form of cardio! This will alter slightly, but still expect to see everything thrown in the mix, as it is all important and falls under that big ‘ol fitness umbrella! Each workout in September will vary in length and number of movements. We will mix and match movements to keep workouts creative, fun, and challenging. This month, our goal is to continue to drive home solid mechanics and maintain those mechanics through low, moderate, and high volume efforts. The focus on variance will challenge athletes to adapt quickly day to day. As always, focus on the quality of your movement before adding intensity in the form of speed or load. As athletes become more and more proficient with our NC30 movements and loads, this is an opportunity to go harder. Going harder will challenge you in different ways. There’s going to be plenty of opportunities to go to that “dark place” this month…so, let’s make sure push those boundaries and expand the comfort zone to continue to grow and reach new levels of success.

B-SIDE / Compete

I. Well, well…this is new. Every month you can expect to see a NCCompete focus to compliment the NC60 Focus. The best way to go about understanding the NCC focus is to first read through NC60 then review the NCC specific focus. Let’s start with a quick refresher on the overall goals of the NCC program and training priorities before getting into the specific monthly focus for September. 

II. Best place to start is at the top…NCC is intended for athletes that are looking to improve their overall fitness to be prepared for the CF Open, Sanctionals, and local competitions. The program is designed for the hypothetical “the best athlete in the gym.” This is how we put together the work and determine the volume, loading, and overall template. The program can be appropriate for many athletes; however, athletes will need to adjust workouts and scale as needed based on what they are presented with when compared to their current fitness. NCC is programmed on a 5-day training cycle with 2-days rest or active recovery. Generally we train on M-T-W-FR-SA and we rest on TH-SU. NCC is broken into three parts — PARTs A, B, & C. PART B is our NC60, full freight warm-up to cool down or finisher. The expectation is that the athlete completes this workout in the class environment if possible. PART A is an additional conditioning piece that focuses on developing athletes aerobic base. We place a high emphasis on conditioning as it is the base of our athlete’s development and without a strong engine…everything else will never be as strong as it could be. PART C is additional strength and skill work. In this part, we will adjust the overall volume up and focus depending on the time of the year (building, tapering, testing). PART C will always compliment PARTs A & B to produce the greatest possible adaptation for the athlete and push toward the overall end goal, create the most well-rounded athlete possible. In thinking about training priority, athletes should try to complete the sessions in order A, B, then C with appropriate rest between efforts to hit each at an optimal effort. If an athlete is pressed for time, the most critical element to hit is PART B. Then if there’s time, PART A and finally, PART C. Without time restrictions, hit A, B, then C. Lastly, if you have to take a rest day on a “prescribed” training day…you have a few options: 1.) Take the rest then make up the training on either TH or SU; 2.) Take the rest and don’t worry about making it up (if you’re particularly beat up, take the extra rest day!); or 3.) Split up the training between other training days based on how you feel. Overall, we are much more concerned by “better” training and “better” effort than the volume of efforts. More isn’t always better…but better is always better! 

III. Ok, and finally…September. Through September we will be much more focused on refining skills, practicing these skills, and finally testing these skills in workout environments. We will also implement a few “mock” Open workouts on Fridays and use the WZA Online Challenge as a testing ground for how we will approach the October Open. Here’s how we’d like to see you attack the “mock” Open workouts and WZA…train hard M-T-W then recover and move well on TH. Each TH will be a longer recovery workout to put you in an optimal position to do well on F. When F comes around…get some. Really put your full effort into the workout and in the competition mindset. Don’t obsess over your scores but this is a great time to experiment with your pre-workout routines, visualization, and post-workout breakdowns. At least 1-2 times, we will add an immediate re-test of a workout on M of the following week to get you accustomed to hitting the same workout 2x in close succession. As we move toward the end of September and into October, we will begin to taper our training a little bit and mold everything we do toward top performance on F and then again M. So, train hard through September, get plenty of reps on your skills (scale as needed and practice!), and hit the F workouts like you mean it!

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

A-SIDE

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

Sweat30

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!

B-SIDE

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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