The December 2019 Programming Update - Amoskeag

The December 2019 Programming Update

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.

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

Our holiday nutrition guide

A-Side.. Our 60 Minute Group Fitness Class

I. Ho, Ho, Ho Holddd up. It’s December!? Where did they year go, people. Regardless, we are here, and we are way fitter. We will be doing a year recap of the NC60 program that will highlight everything from benchmarks, hero workouts, and some thoughts and musings about what we learned over the year. It’s important to remember that fitness and health is a journey. No one gets fit from one workout…it’s the accumulation of work and effort over time that leads to fitness and ultimately health. If you worked hard, showed up, and push yourself when/where appropriate, there is absolutely no doubt you got fitter. Let’s end the year with a whole lot of positivity and even more amazing workouts. 

II. Before we dive into December, let’s do a quick recap of the month of thanks, November. The goals for November were pretty straight forward — have a hell of a lot of fun post-Open, kick-off the Wendler 5-3-1 cycle, and get after our monthly benchmarks: Jackie, Helen & Cali Bear. We saw each of these workouts three times over the course of 2019. Hopefully, this final test pushed a few more athletes over the hump on some PRs! 

III. As we tackle December, we will be focusing on ending the year with some serious fitness. Wendler will wrap up in early December giving athletes an opportunity for PRs on the Push Press & Front Squat 1RMs. In addition, we will also take the gains from Wendler and apply those to the 1RM Clean & Jerk and 1RM Snatch. Our big Oly days will come more toward the end of the month. We’ve also got our final run at California Love in December as well as a few planned retests of some other “crowd favorites” from the year. Earlier in the year we launched a series of NCFIT named workouts (Speed Demon, Push.Pull, Rip Cord…etc.). In December, we will see these NCFIT creations pop-up week by week to get the blood pumping and the PR bells ringing. Last but not least, we’ve got a few special things up our sleeves for the holidays. We will see a “12 Days” workout coming toward the end of the month as well as a couple of classics for Christmas Eve and New Year’s Eve. Looking forward to a month of really fun and really challenging workouts. Let’s send 2019 out with bang.

Sweat30 – A half-hour of fitness fun. No barbell necessary.

I. Wow, holiday time is here! Where has the time gone?! Let’s read through a brief highlight reel of what our NC30 crews got a taste of over 2019 … At the beginning of 2019, we saw a slight shift into more structured workout formats, holding us accountable to timelines and where to push our threshold and when to dial it back a bit. We moved into dumbbell and kettlebell weightlifting complexes, practiced our gymnastics and single-limb stability, and saw the first of many benchmark workouts – classic and NCFIT specific ones. We topped everything off with a squat heavy focus in October and a row specific focus for November! Everything is able to be layered on top of each other and will round us out as athletes – in and out of the gym. 

Check out our CrossFit gear guide for 2020. The best stuff you should buy now!

II. Now, we totally understand that the holiday time gets CRAY! That’s why we’re here to help. NC30 through December will keep the holiday craziness in mind with workouts that can be done in the gym, at home, or in open gym. Even if we are traveling, the workouts this month will be focused around minimal equipment that are bound to get you moving and feeling great. We will see shorter, more sprint like formats with rest built in, followed by some fun finishers to continue to build that community. Keep holding each other accountable, even if it is only for 20-30 minutes. We promise you will leave feeling accomplished and energized for this holiday season! We can’t wait to see you in 2020.

Competitive CrossFit Programming

I. Slow down kemosabe. Check out the NC60 focus first! Ok, now that NC60 is covered…let’s chat Compete. We promised you that Compete would see a double dose of Wendler, and it’s true! In December, the Compete crew will run through a Wendler 5-3-1 for the Back Squat and Strict Press. Compete will also be treated to a heavier bias into Oly as we come closer to the 1RM Clean & Jerk and 1RM Snatch at the end of the month. Expect to see Oly skill and Oly cycling once per week each. As the month comes to a close, we will be rebooting Compete for 2020. We will have different phases biases for Compete in 2020. The phase biases will still line up for peak performance during the Open and in April-May (early Sanctional) time frames. As we’ve discussed before, the season is getting much, much longer now, and there really is no “off-season” anymore. So although we will setup the year to peak at certain points, athletes need to be ready at any point. In this new format, you need to start thinking about elite fitness more as an on-going process vs. “I am fit only in XXX months”. That doesn’t fly anymore. For NCCompete, our main focus will be prepping athletes for the Open (April will be considered a secondary peak); however, if you have the opportunity to test yourself in other comps at different times of the year — you should! 

II. Alright, back to December…have a heck of a lot of fun hitting the NC60 workouts, get your additional gains in Wendler 2.0, and let’s PR those big Oly lifts before we head into 2020. Let’s go!!! 

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