Program: CrossFit aka NCMetcon
Our focus for the month of November was prepping for our Wendler-esque cycle (we call it esque because it’s based off a heavy double) that would carry into December as well as checking off the 3rd test of some of our favorite workouts across 2020, including everyone’s favorite, “Cali-Bear”!
The other half of our November focus was Conditioning, and we made sure to see workouts in the mid-20s timeframe 1-2 times per week. For our Metcons, we kept them simple and effective with a leaning towards the classic style that hooked us on this type of training while playing with new combinations of movements and formats to keep it fun! November brought a few new additions to our weekly rotations including Partner Workout options each weekend! You can continue to expect seeing these weekly.
Believe it or not, 2020 is coming to a close as we enter the final month of the year! December will be starting off by riding the momentum and focus of our Wendler-esque cycle by entering the month on the final training week before the de-load and re-test weeks. There is nothing like capping off the year with new PRs! We have seen a lot of fun had by the re-emergence of Partner Workouts and couldn’t be more excited to keep that trend going through the month and beyond as they continue to swap weekly between Saturday and Sunday. For our Benchmark workouts in December, we may be late to the party with “D.T.” that has moved it’s way in from November. Additionally we will see the NCFIT classics “California Love” and “12 Days of NCFIT”. We can’t wait to put the stamp on the end of this year with you all!
Program: At Home aka NCGO
We’ve pressed, we’ve hinged, and we’ve lunged. The past few months have been truly a test of our creativity and flexibility with our at-home programming, and we must say, it’s been a blast! Our hinge focus in November allowed us to explore both more and less dynamic movement, from all different variations of the Deadlift, to more complex movements like the DB Clean and DB Snatch. Between incorporating tempos and isolating to unilateral movement, we’ve worked on developing a strong and stable midline all month long! As we head into December, we dive deeper into Tempo work, with a mix of upper and lower body focus, and the opportunity to really focus on slowing it down to get stronger as we get ready to leave this year behind us and ring in a new one!
To round out this whirlwind of a year in NCGO, we are slowing down the pace, and bringing the focus back to strength over speed. With designated tempo work in the strength, we’ll see a progression throughout the week of slower and faster movements in our upper and lower bodies. You might notice that there has been more focus on Upper and Lower body spread throughout the week, rather than mixing them all together all the time- this is intentional! This not only gives you the ability to adjust the weight as needed (if possible) each day, it also allows us to express the goal of each month’s focus while reducing redundancy. While we would venture to guess everyone is just about ready to roll right through December and ring in a new year, we’re slowing it down, getting present in our workouts, and making the most of our time at home!
Michael, Ruben and the NCFit Team