october programmming 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