February Programming Focus

CrossFit:

Let’s talk February, fam! We are continuing on with our Skills & Conditioning focus that kicked off 2020. In January we leaned into a lot of foundational gymnastics and really dove deep into drills and skills that would have carry-over benefit. We intentionally prioritized movements like the kipping pull-up, toes to bars, and the kipping handstand push-ups. These are often at the top of athletes lists to accomplish, practice, or master. We will want to remember those skills and lessons as we transition into February...after all it’s nearly impossible to master things like the muscle-up or big unbroken sets of HSPU without first understanding the foundational building blocks. January also brought a few classic benchmarks to the front -- 1RM C&J, 1RM Snatch, Baseline I & II, Fran, and Diane. We will see the 1RMs in the May/June time frame; however for all of our other January tests...these will repeat twice more throughout the year. January was all about rebooting for 2020, reintroducing skills, and renewing our commitment to training.

February’s focus will evolve our Skill & Conditioning focus from January. In February we will take the simple kipping movements move on toward focusing more on our Muscle-Up skills and advanced HSPU. We will work on transition skills first for the Muscle-Up and evolve toward connecting multiple reps. For the HSPU, we will solidify the kip for smaller sets then move into bigger sets and more advanced set-ups for the fittest. The skills won’t just be gymnasty...we will get more skill focused on the barbell. We will lean more into barbell cycling and light to moderate OLY. This will be a nice little teaser before we get into the focus for March & April -- both barbell and odd object cycling. February will also have a few benchmarks: Death Row, Isabel, and the 3RM C&J / 3RM Snatch. Before the end of the month we will also introduce a new NCFIT Classic workout and hit a special Valentine’s Day workout (Feb 14). Expect this new classic to combine our barbell and gymnastic skill focuses. We are looking forward to a great month of programming!

Petram 30:

We hope you had a fabulous start to the new year AND new decade. Always remind your athletes, members, clients, etc. that as long as they are coming in and moving, they are already on a great path towards whatever their goal may be! Throughout January, we emphasized bodyweight movements and developing our body awareness through simple, but effective moving. For the month of February, we are switching gears and working on all things skills and drills (i.e. Double-Unders, Box Jumps, etc.). This will be a great opportunity to teach and practice any “areas of opportunity” for those athletes that may have asked you in the past, but you just haven’t had time to coach or practice it within such a short timeline. It will also be an opportunity for your more advanced athletes to fine-tune their skills; in addition to drilling their speed and efficiency. 

This focus is multi-faceted and you will be able to apply it to all skill levels! Expect to see brief but effective skill sessions before and after workouts; in addition to being sprinkled into workouts for athletes to practice under fatigue. Athletes will see and test a classic, CrossFit Benchmark workout, Annie. On top of that, an NCFIT specific Benchmark workout that will involve the monthly focus will also be put to the test. We’re comin’ for you, February, let’s have some fun!