#ncfitarmonk

Nov 22, 2021
1 min

THIS WEEK AT THE GYM: NCX W/C 11/22

Strength work is in full swing! This week you are hitting your week #3 of 6, which will build to a heavy 2 rep test in the Front Squat, Deadlift and Power Clean. This week athletes are getting after 4 sets, with the rep scheme of 6, 4, 4, and 2 - building to a heavy, but not a 2 rep max. Gotta save some in the tank for week 6 of 6. For the workouts, we’re making sure you earn that Thanksgiving feast! Coach Alex is highlighting tomorrow’s NCFIT Benchmark Elizabeth-ish! FOR TIM

Nov 15, 2021
1 min

THIS WEEK AT THE GYM: METCON W/C 11/15

Metcon class is starting to see some strength worm its way back into regular programming. You can look forward to some heavy tempo front squats, reverse lunges and some heavy clean complexes. Also stay ready for some high skill gymnastics! For the WOW look no further than Saturday’s The Chief! This is a repeat workout from April 30th - 5 long months to measure our progress! "THE CHIEF" 5 SETS* AMRAP x 3 MINUTES 3 Power Cleans (135/95)|(95/65) 6 Push-ups 9 Air Squats -Rest 1:0

Nov 15, 2021
1 min

THIS WEEK AT THE GYM W/C 11/15

NCX This week you can look forward to your 2nd week of the new strength cycle. Lat week you tackled week #1 by hitting 4 working sets in the Deadlift, Front Squat, and Power Clean - 8, 6, 6, 4, building to a moderate weight. This week, your working sets will be 6, 6, 4, 4 - attempting to get a heavier final set of 4 than week #1. You can also look forward to a little bit of some NCFLEX vibes! For the WOW we gotta hand it to Wednesday’s NCFIT Benchmark INFINITY LOOP: "INFINITY

Nov 6, 2021
1 min

THHIS WEEK AT THE GYM: METCON W/C 11/8

Metcon class is cruising right along. Still taking a break from a rigid strength program like we are seeing in the NCX classes at the moment, but you can still expect to see an increased focus and emphasis on Overhead Squatting, including Skill + Strength development that will also see itself play out in Snatching more often. This will also include the addition of both an Olympic lifting session and/or complex as well as a powerlifting day (Press/Squat/Deadlift) each week. Fo

Nov 5, 2021
1 min

THIS WEEK AT THE GYM: NCX W/C 11/8

Just coming off of our retest week - we’ve seen lots of PR’s. Shoutout to Priscilla, Susan, Olga, and Buck - all seeing PR’s in their lifts! We ain’t gonna waste any time and get going right into the next cycle! This coming week we’re going to start a new 6 week strength cycle looking to test our 2 rep max in the Front Squat, Deadlift and Power Clean. For next week, the WOW I’ve got to highlight is “Little Bear” BENCHMARK WORKOUT "LITTLE BEAR" EVERY :30 x 15 MINUTES 2 Power C

Oct 29, 2021
1 min

THIS WEEK IN THE GYM: W/C 11/1

OK, you have the biggest week in store for you! The first week of November we will be retesting our 3 rep max in the Bench Press, Back Squat and Push Jerk... at long last! You’ve been putting in some hard work these last 8 weeks, let's get the PR bell ready. Taking a sneak peek ahead into the 2nd week of November we’ll be jumping into another strength cycle - so no time to waste, this will be a shorter 6 week cycle, looking to test some 2 rep heavies for the Front Squat, Dead

Oct 29, 2021
1 min

THIS WEEK AT THE GYM: W/C 11/1

It's the final two months of the year so we are going to be diving into the culmination of all of our hard work with a very well rounded and strong final 8 weeks. In the workout department of things, the goal is to clearly feel what the stimulus of our EFFORT workouts is 2x/week with "For Time" metcons in the 7:00-15:00 time frame, including broad ranges of skill and strength and speed within that time domain. You can look forward to an increased focus and emphasis on Overhea

Oct 22, 2021
1 min

THIS WEEK IN THE GYM: NCX W/C 10/25

The NCX class is taking a deload for their penultimate week, 7 of 8. We’ve gone through deload weeks before, but just a refresh - after hitting heavy weights week after week, we take a brief break to allow both the CNS and body to adapt and recover, before reattempting our 3 rep max. For the workouts: next week is packed with 2 fun themed workouts and a benchmark! Hard to pick but need to highlight Thursday’s Benchmark “The Inferno” FOR TIME 100 Double Unders 35 Air Squats 30

Oct 22, 2021
1 min

THIS WEEK AT THE GYM: METCON W/C 10/25

Oh boyyyy. Couple tests/retests plus 2 spooky themed workouts coming up, be prepared! Retesting some max strict pull-ups on Monday, and our max toes to bar on Saturday - we’ve been hammering both of these with different skills and drills, so we should see lots of athletes improve their capacity in both. Also DON'T FORGET that the workout “Chad” is approaching fast on November 11th, Veteran’s Day. This will be week 4 of 6 for the “optional finisher” of box step ups. The old sa

Oct 18, 2021
1 min

THIS WEEK AT THE GYM: METCON W/C/ 10/18

METCON: Spooky season! Spooky workouts that instill fear! Just kidding… kinda. Athletes are gong to be primarily focused on their gymnastic skills and capacity next week. Look forward to strict toes to bar work, ring muscle ups, chest to bar pull-ups and rope climbs! For the our workouts, I’d like to highlight Saturdays optional partner workout. Why? Well for one its a great workout, but its also a nice change of pace if you’re feeling a bit stagnant or need an extra push, pl

Oct 18, 2021
1 min

THIS WEEK AT THE GYM:NCX W/C 10/18

NCX is going to push some people to their limits next week! I mean that in the best way possible. We’re nearing the end of our strength cycle, week 6 of 8 in the back squat, bench press and push jerk. We’ll be tackling 4 sets of 3 reps at a 21X1 tempo - so we’ll be getting heavy! Also heavier than week 3 weight when the tempo was 32X1. For the workouts we’ve got 2 benchmarks coming this week (why wouldn’t we?!) but I’ve got to highlight Tuesday’s “FIGHT GONE BAD”. It’s a belo

Oct 9, 2021
2 min

THIS WEEK AT THE GYM: METCON W/C 10/11

OHHHH YEAH BABY! Metcon this week is rocking and rolling for a couple reasons. Reason #1 is this is the second week of prep for “Chad” coming on Veteran’s Day, November 11th. Get that “optional finisher” in twice a week so that you’re well prepared. Reason #2 is that we are going to have some dedicated strength and skill work in the toes to bar, which we tested this week for max reps. This one movement has so many benefits that carries over into everything else - grip and for

Oct 9, 2021
1 min

THIS WEEK AT THE GYM: NCX W/C 10/11

We’ve got a week packed full of excitement! Lots of strength, 2 named Benchmark workouts… oh boy - Buckle up. For the strength you will be getting after week #5 of 8 for your strength progression in the Back Squat, Bench Press and Push Jerk. You’ll be tackling 4 sets of 5 reps at a 21X1 tempo, and should look to go a bit heavier than you did in week #2 of the same sets/reps when the tempo was 32X1. Less time under tension means you’ll be able to add more weight! For the worko

Oct 5, 2021
1 min

BARBELLS FOR BOOBS

FUNDRAISER EVENT. October is #BREASTCANCERAWARENESS MONTH. Sadly almost everyone has been affected by cancer one way another - personally, a friend, family member, coworker. To help support Resources After Diagnosis, as a community we'll be fundraising for the entire month of October. We wlll be commencing with the workout Grace on November 6th, with a potluck/BBQ afterwards. Be on the lookout for some fun side games and raffles as well. The entire team at NCFIT will be tryin

Oct 1, 2021
1 min

THIS WEEK AT THE GYM: NCX W/C 10/4

GET READY!! We are cruising right into a big week. For the strength you will be getting after week #4 of 8 for the bench press, back squat, and push jerk. In the Back Squat and Bench Press this coming week you’ll be hitting 4 sets of 7 reps, with a 21X1 tempo (two seconds down, 1 second pause at the bottom, explode up, rest at the top for 1 second). The intention here is that you should be getting a little bit heavier than Week #1 where the tempo was 32X1. For the workouts, y

Oct 1, 2021
1 min

THIS WEEK AT THE GYM: METCON W/C 10/4

Structured strength is still not the major priority, but that doesn’t mean we’re not going to build strength in other capacities. Definitely will be putting in some major work on aerobic capacity, strict strength and gymnastic competency this week. Coach Alex's WOW? He's gone for Saturday’s NCFIT Benchmark, 'POINT BREAK'. FOR TIME 9-7-5-15-12-9 • Front Squat (155/105)|(135/95) • Bar Facing Burpee 'Score is time. This workout is a sprint!! How quickly can you pick that barbel

Sep 23, 2021
1 min

THIS WEEK AT THE GYM: NCX W/C 9/27

A few workouts are a spinoff or riff of off this week's workouts - you can look forward to a ‘same same, but different’ type feel. For the strength we’ll be hitting week 3 of 8 for: - the bench - back squat - push jerk. We’ll be getting a bit heavier than last week, hitting sets of 3’s while maintaining the same tempo 32X1 (three seconds down, pause for two, then explode up). Coach Alex's WOW?: 'Some Great workouts this week, but gotta give it to NCFIT Benchmark TENET. It’s a

Sep 23, 2021
1 min

THIS WEEK AT THE GYM: METCON W/C 9/27

Metcon program is following a very similar structure to last week as well. Strength is still on the "back burner" for now, but you need not worry - those strength gains aren’t going anywhere soon. Big focus on heavy barbells and high level gymnastics. Coach Alex's WOW? 'I gotta spotlight Wednesday's workout for sure - strength and skill being put to the test. Heavy sumo’s, box jumps, and handstand pushups. Four 5 minute AMRAPs separated with a 2 minute rest in between. Reps

Sep 17, 2021
1 min

THIS WEEK AT THE GYM: METCON W/C 9/20

The Metcon program is headed in a really great direction right now. We are still going a few more weeks without strict strength work, which is beneficial and an enjoyable break occasionally. Instead, you can look forward to dedicated skill work in your gymnastics. Specifically practice in handstand walking and holds, tempo pistol squats, and more bar muscle ups. Coach Alex's WOW?: NCFIT is making this a hard decision to pick one here too, but going to go with Friday’s workout

Sep 17, 2021
1 min

THIS WEEK AT THE GYM: NCX W/C 9/20

THIS WEEK AT THE GYM: NCX: We started a new 8 week strength cycle last week.. The main lifts we will be building towards are a 3 rep Bench Press, Back Squat and Push Jerk. This week you are getting after week #2 of 8. As mentioned in class, this is a bit of a different look and feel than Wendler, we won’t be following specific percentages, but instead going by feel and utilizing different complexes, tempo’s and pauses. TIME TO GET FLEXY! Coach Alex's WOW?: 'Each workout is aw

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