october programmming focus
Iron Roots Programming Focus
NCFIT Workout Highlights and Strength Cycle - September and October
September brought significant achievements in our fitness journey. We've witnessed impressive progress during the retests of our Snatch and Clean + Jerk workouts. Even if it didn't result in lifting heavier weights, it enhanced our understanding of Olympic Lifts. Additionally, a potent strength cycle featuring the Overhead Squat and Bench Press took center stage in our training.
Our focus also shifted toward the Deadlift and the Double Under, along with a transition toward more General Physical Preparedness (GPP) conditioning. As we step into October, we have exciting plans ahead!
October: The Start of Our Final Strength Cycles
October marks the beginning of our last two strength cycles of the year. Over the next two months, we'll employ wave-loading techniques for different sets of movements. This month, our focus revolves around the Power Clean, Bench Press, and Overhead Squat.
Expect to see these movements weekly in strength sessions, progressively building up to heavy doubles and culminating in a 1RM attempt. While this cycle is relatively short, we're confident that it will yield significant progress over the five weeks.
Continuing Gymnastics Skills and Conditioning
We'll also incorporate a weekly gymnastics skill session to build upon what we've learned and improved upon throughout the year. Our conditioning will lean towards consistent GPP to ensure a balanced distribution of time domains across the weeks, preparing us effectively for the upcoming CrossFit Open.
Chad Hero WOD Finisher
To honor Veterans Day, we'll include an optional finisher for the Chad Hero WOD. It's a four-week build-up meant to be completed outside of class times. We're eagerly looking forward to the final three months of the year as we continue to work hard and achieve our fitness goals.
Recap of NCFIT Workout Highlights:
- 1RM Snatch + Clean & Jerk Retest
- Retest of workouts Cindy + Hurricane
- Overhead Squat + Bench Press Focus
- Double Under/Jump Rope Skill Focus
- Emphasis on GPP Conditioning
NCFIT Workout October Highlights:
Strength Focuses:
- Gymnastics Skill Day
- Overhead Squat Day (Wave Loading)
- Bench Press Day (Wave Loading)
- Power Clean Day (Wave Loading)
Metcon Focuses:
- Moderate Time Domains (2-3)
- Short Time Domains (1-2)
- Long Time Domains (1-2)
- Benchmark Retests (2-3)
- Partner Workout Option on Saturdays (1)
NCFIT Workout October Strength Cycle: Power Clean / Overhead Squat / Bench Press
- Week 1 (W1): 10-8-6-8-6-4
- Week 2 (W2): 8-6-4-6-4-2
- Week 3 (W3): 6-4-2-4-3-2
- Week 4 (W4): 10-8-6
- Week 5 (W5): Test Power Clean / Overhead Squat / Bench Press
June programmming focus
Last month we tackled some big workouts – the biggest being Murph, Cindy, and Point Break! Another great milestone in May was the 6-week Wendler Cycle which was built perfectly into the month, giving everyone a deload from the bar leading into the big Memorial Day workout!
Lastly, we finished our strict gymnastics cycle that spanned 9 weeks! We are confident that plenty of athletes saw improvements in their strict pulling/pushing, and hopefully, some got their first Strict HSPU/ Pull-Up/ or Ring Muscle-Up! All these points lead us nicely into June, where we will shift gears and begin preparing for our next major cycle — CAPACITY — kicking off in July.
Let’s talk about what we have in store for the NCFIT in June!
We start the month strong by finishing off our Wendler cycle with a retest of our 1-Rep Push Press/ Back Squat/ Deadlift. We will also see some basic kipping gymnastics skill work 1-2 times a week that will involve either the Pull-Up/HSPU/Muscle-Up. This will be reflected both in dedicated skill sessions and workouts. We will also have 1-2 Oly positional days to get us ready for our Oly cycle coming up in July. These days will be labeled as strength, but loading will stay light to moderate to allow us to focus intently on position.
Last but not least, in June, we will be running our ‘MID-YEAR MINI-COMP’ kicking off 6/16 and continuing 6/23 and 6/30. These 3 workouts over the final 3 Fridays of the month will run similarly to the CF Open. The workout will be programmed as our class workout each Friday with both a Performance and Fitness version and packaged together with some really fun bells and whistles for our athletes…including options to share your scores and be featured on NCFIT’s Instagram.
Overall, this is a great opportunity to step into the arena, push a little harder, and have a blast with your friends. The MYMC workouts will be fun and challenging tests for our athletes to sink their teeth into!
NCFIT Workout Weekly June Commitments
Retest of Wendler Lifts (BS/ DL/ PP)
(1-2) Kipping Gymnastics Skill Day
(1) Oly Positional Days
(3) Mid-Year Mini-Comp Workouts
(2-3) Mod-Long Workouts
(1-2) Long Workouts
(1) Partner Workout Option on Saturdays
April programing focus
April Programming Focus for NCFIT Iron Roots in Lubbock, TX.
During the month of March, we tackled weekly Pull-Up work, finished out the CF Open with a bang, and got to dive into Leading Ladies week, which was the real highlight of the month!
Leading Ladies week brought 3 new NCFIT-specific workouts, 2 remixed workouts of old classics, and 2 tried and true classic female workouts all in one week!
Overall, March was a sort of “prep month” to transition us into our next macro-cycle: Build.
The next 3 months are going to be centered around building a STRONG base both with our classic strength movements but also with our strict gymnastics movements. We start this cycle off with 5 weeks of tempo for the Back Squat/ Deadlift/ Strict Press.
This is NOT meant to be excessively heavy, it is there to reinforce position and prime everyone for our 6-week Wendler cycle that is coming next month! Until then, we are in the “slow and steady” mentality during our lifting sessions.
Working strict gymnastics, specifically the Push-Up/ Handstand Push-Up/ Pull-Up/ Ring Muscle-Up, will be another primary focus this month and next month. By developing strength in these movements, the kipping variations will improve AND we are helping ensure our bodies stay healthy/ can hold up to kipping movements.
Our final focus is going to be our Aerobic Capacity conditioning efforts. This will take shape with 15:00-18:00 workouts (plenty of AMRAPs/ EMOMs/ Chippers) that sit somewhere b/t RPE 7-8. The idea is to build your engine and the best way to do that is to KEEP MOVING during conditioning pieces. Those heavy days or sprint-style workouts are still going to be sticking around but the overall focus is finding your 70-80% and trying to improve it!
NCFIT Tempo Cycle (3/27-4/30)
Week 1 (3/27-4/2)
Back Squat/ Deadlift/ Strict Press 3x8 (31X1)
Week 2 (4/3-4/9)
Back Squat/ Deadlift/ Strict Press 3x6 (21X1)
Week 3 (4/10-4/16)
Back Squat/ Deadlift/ Strict Press 3x4 (11X1)
Week 4 (4/17-4/23)
Back Squat/ Deadlift/ Strict Press 3x2 (11X1)
Week 5 (4/24-4/30)
Deload Week
NCFIT Workout Weekly April Commitments
(1) Deadlift/ Squat/ Press Day
(2) Strict Gymnastics Strength Day
(2-3) Mod-Long Workouts