January Programming Focus
CrossFit (60 mins)
Welcome to 2020, ladies & gents! Before getting into the detail for January let’s just quickly chat about how 2020 will be laid out overall for NC60. Good news -- the nuts and bolts of the NC60 program will not change. We will still build all of our workouts through the lens of functionality (movements that help transcend the gym), variance (mixing it up to give the broadest exposure), and intensity (adding load, volume, combinations smartly). The workouts will be built to deliver the greatest gain in general physical preparedness over the course of the year -- remember we are playing the long game! In 2020, the main evolutions will come in the form of our 2-month focuses, multiple predetermined cycles, and our refined benchmark blueprint (we have lots of fun tests planned each month!).
Let’s talk about the phases -- we have (6) for NC60 in 2020. New Year Reboot, Conditioning & Skills (Jan-Feb), Barbell & Odd Object Cycling (Mar-April), Olympic Skill & Lifting (May-June), Powerlifting & Pump (July-Aug), The Open, Conditioning & Skills (Sept-Oct), and finally Post-Open, Wendler & End of the Year (Nov-Dec). Each phase will incorporate these focuses in unique ways. Some of the phases will involve more formal cycles like Olympic Lifting & Wendler. While others will incorporate movements, skills, and drills like our New Year Reboot and End of the Year. It will be a really fun and diverse training year. Rest assured we will be getting after it for the next 365 days!
As you read above, the focus for January is New Year Reboot, Conditioning, & Skills. We will be kicking off the year with some absolute CLASSIC benchmarks to start our reboot. Not only will we be hitting the 1RM Snatch & 1RM Clean & Jerk but we will also be tackling our NCFIT Baselines I & II as well as Fran & Diane. In early January, it will be all about getting back into the gym and establishing new markers for these classic workouts. Before “technically” getting into 2020, we will hit the “2020 Experience” a nasty 20-minute AMRAP for New Year's Eve. A fun one to ring in the new year. January will also be about working on those pesky skills! Expect to see skill portions, workouts, and finishers that practice (low intensity) or test (high intensity) skills like the Gymnastic Kipping Pull-up, Handstand Walk, Handstand Push-ups, Muscle-ups, Toes to Bar, and Rope Climbs. Our primary focus early on will be manicuring our gymnastic skills. As we transition in Feb, we will start to shift our focus more toward weightlifting skills. It will be a really fun month in NC60 with all these classics and skills!
Petram 30
Welcome to yet another great year of NC30 where you will witness the (fun, simple, & potent) fitness. Before we dive into what January has for us, let’s quickly snapshot how the next 6 months of NC30 will look like. Each month will hold one focus, which will be implemented 3-4 days a week. Sandwiched between these focused days, we will have other great workouts that will include everything that was practiced and refined throughout 2019. Expect to see at least one CF-ish benchmark AND one NCFIT specific benchmark every month as well! NC30 is about to get some really fun and memorable benchmarks!
January 2020 is all about greasing the groove for our gymnastics...it’s all about bodyweight baby and learning how to better move your body through space! By improving our proprioception (whoa, fancy!), we will improve our gymnastics and also our mechanics overall...even when under load. How you move your body through space is crucial and the building blocks of everything else we do in and out of the gym. Each week will progress in either volume and/or complexity of the focus movement itself. We will use mini-progressions to get big wins and keep things fresh. Get ready to move through different ranges of motion and planes of movement. But most of all, get ready to sweat, breath heavy, and be pushed by some really fun conditioning workouts!