The November Programming Update - Amoskeag

The November 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.

The November 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

I. You blink and it’s almost been a full year! Let’s wrap up 2019 with a few more months of solid training then onto 2020, folks! Before chatting November, let’s recap October and (most of) the 2020 Open. In October, we were trick or treated to the first Fall CF Open. It was a bit strange to have another 5 weeks of Open workouts but we got through it. In October, we also saw the retest of the NCFIT Benchmark, Death Row. This is the last time this year we will hit Death Row. We also saw a few NC Classics repeat…Eliza-Plus and Power Plus Amanda. In handling the Open, we trained hard MTW, hit the active recovery TH and smashed the Open on FR. Pre-Open, we mixed up our Active Recovery workouts this time around. The change in format allowed us to play around with some new “prep” style workouts…hopefully the athletes enjoyed the variety. Post-Open, we opted for chipper style workouts and mixed modal workout with 4-5+ movements. We decided this was the best way to handle training immediately after the Open…spread the volume out and allow easy subs if needed. Then on Sunday we were back at it! 

II. Let’s chat November. This month we will focus on wrapping up the final few workouts of the 2020 Open. After the Open wraps, we will take 2 weeks to “deload” mentally and throw really fun, pure GPP programming at the athletes. We’ve got some absolute classics to get after this month as retests…two of our favorite overall fitness benchmarks — Jackie & Helen. These both will show up the week after the Open. In addition to these classics, we will also be moving very heavy barbells from the ground to overhead with the NC Benchmark, Cali Bear. Again, expect to see all of these earlier in the month. As we come toward the middle of November, we will be introducing a Wendler-style (5-3-1) lifting cycle for the Front Squat and Push Press. We will test these 1RMs before getting into the cycle. In many of my conversations with Coach B (Mike Burgener) over the years, he highlights the importance of these two lifts in building raw strength but also transferring over to the Clean & Jerk. We like Wendler because it is a very simple, easy to follow, and time-tested progression. 

III. The Wendler four-week building cycle will occur in a traditional format. Week 1, we will hit a 3×5 of each, Week 2 a 3×3 of each, Week 3 a 5/3/1 of each, and then Week 4 we will deload. With each lift we will also provide percentages to base off of 1RM. If the athlete didn’t get to hit the 1RM, you can also make the calculation off of the 3RM numbers we’ve tested this year. This will be a really great way to progress through November and also will offer great carry over when we test the 1RM Clean & Jerk in December! Happy lifting, folks!

Sweat30

I. Happy November coaches! This month’s NC45 is going to be stuffed full of gains so let’s dive in! Last month athletes spent A LOT of time under the barbell for our Strength EMOMs. This was all geared towards getting everyone more efficient and confident with hanging onto a bar for uncomfortable amounts of time! This complemented our benchmark workouts that athletes saw throughout the month including Quantum Leap, Regulator, and even…Fran! As we roll into November we switch gears a little for our main focuses… 

II. Our first focus is going to be build our athletes to a full Power Clean and test a 2RM. This will start very basic with some segmented pulling from the ground and evolve into complexes including Deadlifts, Front Squats, Hang Cleans, and possibly even Hang Squat Cleans, but the goal is to make that 2RM test at the end of the month smooth as butter. We also will be incorporating some basic 5×5 strength work and complimentary accessory movements into the month to help maintain the capacity we worked on in October. As we carve our way through November we will be retesting 2 benchmark workouts from August…Mini-Nate and Cardio Heaven. Athletes will also see 1-2 NEW benchmarks throughout the month of November for a feast of fitness!

B-SIDE / Compete

I. Before reading here…make sure you take a good, long look at the NC60 focus. Remember our GPP portion from NC60 carries directly into our NCCompete program. In NCCompete, we tapered our programming (volume, loading, and overall intensity) leading into the 2020 Open. Through the Open, we pulled back some of our training in order to have the athletes mentally, physically, and emotionally ready to hit the Open workout each Friday. We also left Monday to the athlete’s choice…hit the Open workout again or move on by hitting the NC60. Overall, I am very happy with how the programming stacked up leading into and through the Open. We got creative with touching heavy bars, working through skill driven movements, and also allowing plenty of time for recovery and prep. We hope that you all felt the same! 

II. Coming out of the October Open and heading into November, we will take our foot off the gas for a couple of weeks and just hit class programming. For these first few weeks, there will be only light conditioning, light weightlifting, and light skill work. After this short “break”, we will jump right into a building phase. For much of November and December we will be focusing on building raw strength and barbell capacity. The Compete crew will obviously hit the Wendler Cycle from NC60. Once Wendler ends for NC60, the Compete crew will roll through a second cycle. In addition to the double dose of Wendler, we will also be focusing more on “barbell” conditioning in Part A. Part A pieces will be a bit shorter, heavier, and demand more from the athlete in regard to cycling barbells and odd objects. In Part C, athletes can expect to olympic lift twice per week while also working through Wendler and other complementary strength/skill pieces…midline, accessory, etc! Enjoy the building phase! 

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.

Interested in joining us in your fitness journey?  Hit us up below…

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