Happy New Year and January 2021 Field Notes


CrossFit aka NCMetcon

Happy New Year! 2020 is behind us and we couldn’t be more excited about what 2021 has to offer. To progress forward let’s first look back…it’s important to discuss what made our December and closing out of 2020 so great! We finished off our second Wendler-Esque strength cycle mid December that had the PR bells ringing! We also hit the third and final installments of some of our favorite workouts, Cali-Bear, DT, as well as a few themed workouts for the Holidays! We are riding high into 2021!

Now let’s talk about 2021. Overall we are looking at a month of high-quality, very classic GPP with our Baseline tests kicking us off! In 2020, we tested “Test Flight’ versions of our NCFIT Baseline workouts as a dry run on what would become the new updated 2021 versions. These are our very own phenomenal and more importantly, repeatable tests of fitness. January starts off by introducing these updated versions that we will ultimately see again later on in the year in July. 2020 hit the fitness space in the last couple of weeks by announcing a new change to the Open, that the now 3-week competition will be happening March 11th, as opposed to the original 5-week date. This doesn’t change anything for us, our goal of improving upon skills remains the same with an emphasis on the commonly seen movements. As we inch closer to this date, there will be workouts that resemble the style of programming often seen in the Open. Buckle Up 2020 was great but now it’s time to hit the ground running into 2021!

Zoom aka NCGo

Happy New Year, crew! With the whirlwind that 2020 was, we are so looking forward to a breath of fresh air, and a new program focus! We started diving deeper into structure with our at-home workouts in 2020, and rounded out the year with some slower tempos, and more deliberate upper and lower body splits throughout the week to get the most bang for our buck while fitnessing from home. This designated split allowed for us to adjust the weights as needed for each workout, and avoid redundancy in movement patterns throughout the week. That means … you guess it… more GAINZ!  

And rolling into January, we’ve curated some of our very favorite weeks of programming aligned with our Hinge & Strength focus! Ever done a workout multiple times because you enjoyed it that much? Well, think of that feeling when you are getting after it in January. We’ll see predominantly more power movements at the beginning of the month with the Deadlift and Sumo Deadlift, and will progressively move to more dynamic hinging movements (like the Hang Power Clean and Hang DB Snatch) the farther into January we get. We start off developing strength in the hinge, and as we get stronger, we add in more volume with the hinge. Strong and slow first, then strong and fast. We can’t run until we walk- no matter where we are on our fitness journey, there is always room for improvement, including in your DB training program! Let’s kick 2021 off on the right foot, and get those bodies STRONG!

Please feel free to contact us via email if you have any questions or comments


Michael and Ruben

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