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The August Programming Update
A-SIDE – Our 60 Minute WOD Class
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|A-Side – Our 60 min WOD class|
Well, folks…you blink and it’s August. We got a lot done through June and July! We tried some new things and re-tested some old favorites. Here’s a quick recap of July…1.) We kicked off our 8-week Squat Cycle (this will continue through August culminating with attempts at a new 1RM); 2.) We brought our Weightlifting Wednesdays to a conclusion with the Heavy 1-Rep efforts for both the Snatch and Clean; 3.) We re-tested Cali Bear, Jackie, & Helen. All of this work sets us up really nicely for August where we will re-test our 1-Rep Max Snatch and Clean & Jerk toward the end of the month as well as re-test “California Love”. In thinking about an overall theme for the month of August, you can expect to see a subtle bias toward more “skill driven” movements and progressions. You will notice this trend in workouts, skill sessions, finishers, and cool downs. We all know that these skills take dedicated practice, and with the October Open looming we want to give coaches and athletes some extra time to really hone in on these movements. Expect to see some more time dedicated to the Muscle-Up, Handstand Push-up, Handstand Walk, and Single Arm DB work. When we introduce a bias…it doesn’t derail us from the overall goal of providing the absolute best functional fitness program out there. Rest assured there will still be plenty of time to throw down, lift heavy and also hit some classic NCFIT recovery style workouts. Plenty of sweat angels coming in August!
|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!
August is already here, wowzers! In July, we saw a handful of higher volume workouts, in addition to interval based workouts, to work on and improve our pacing strategy. In addition to working at different levels of intensity, we saw two benchmark re-tests, with “Ring Row Cindy” and “Nicole-Ish.” Hopefully y’all had a lot of fun testing those again or for the first time! For August, we are going to implement a little bit more regular structure to the programming each week, focusing on three key elements: endurance/cardio, power, and speed. On Monday-Wednesday-Friday, we will see spicy combinations built for speed and/or power. Tuesday-Thursday will focus on our cardiovascular endurance…the cardio that we all love and hate. Last but not least, the weekends will be comprised of partner workouts and a variety of EMOMs (every minute on the minute), involving some bodybuilding and single-limb movements. Get ready for short, all out bursts of efforts, as well as longer, moderate-intensity workouts, that will get you prepared for anything outside of the gym. Let’s end Summer with a bang!
B-SIDE / Compete
Ramp-Up (Aug-Nov) During this phase the volume will decrease and the intensity will increase. More dynamic movements will be used in the gymnastics pieces and mixed pieces to practice those for the upcoming season.
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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