What’s up NCX’ers!? Benchmark week was an absolute blast - at least it was for me to coach it! We don’t always have to push ourselves to our limits, but sometimes it’s good to test what we’re made of both physically and mentally, so his week, we’ll be getting back to business with some strength work. As mentioned a few weeks back, we’ll be taking the rest of June off structured strength, so we’ll be hitting some unilateral pushing and pulling, rotational core work, and some l

NCX’ers get to “enjoy” a little strength holiday - but the term 'enjoy' is quite subjective of course! We’ll be taking the remainder of June off from structured, regimented strength training. The most recent cycle came right off the heels of a 9-week cycle and it can be quite monotonous hitting the same lifts week after week, so with this in mind NCX’ers will still get after some strength and resistance training, but we’ll be putting the focus on some UNILATERAL and ROTATIONA

Cruising right into June already, NCXers have a tough week ahead... We wanted to make sure Athlete's legs and shoulders were fully recovered from Murph before we reattempted our 3-rep max front squats and push jerks - the sheer amount of volume takes some time to recoup from, so now that those legs and shoulders are back to 100% let's get after it! But as always, listen to your body first and foremost when getting heavy. For the workouts this week, we’ll have some new and ch

NCX’ers have a big week kicking June off! But before that, congrats to those who tackled their Murph! We’ll definitely take the first day back with a bit lower intensity to get the body moving again, but get ready - it's retesting week. That's right, it’s the final week - 9 of 9 for our Strength Cycle! This means athletes will be re-testing those 3 rep maxes in the Deadlift and Bench Press this week. Retests for the Front Squat and Push Jerk will come the following week - we

There's a whole lotta fitness coming to the NCX track this week! Let’s get after it! For the Strength, our cycle is coming nearing its end, we are now at week 8 of 9 which means it's DELOAD TIME. We’ve had a few deload weeks already, but just to recap: after a certain amount of time in a strength cycle we take one week to give our bodies and minds a break from heavy weight to repair and rebuild. Sometimes our training can outpace our recovery and the deload gives us some much

Boy oh boy NCX’ers have much to look forward to! Strength cycle is nearing a close - athletes are getting after week 7 of 9, that means HEAVY 3’s are in store for the Front Squat, Bench Press, Push Jerk and Deadlift. Still, more important than WHAT weight you move is HOW you move it, whilst adhering to the tempo - no 'ego lifting' this week! We're also not sleeping on the kip mechanics - athletes are getting lots of practice dialing in their kip to increase their proficiency

NCX’ers are moving right along with their Strength Cycle. This coming week we’ll be getting after week 6 of 9. Last week the rep scheme dropped from 6 to 3’s, and the Tempo was at a 32X1, this week the tempo is a bit quicker at 22X1 - so athletes should definitely be looking to add a few more pounds to that barbell. As always, listen to your body first and foremost, BUT adherence to the Tempo is more important than the weight. We’ll also be putting some big focus on the kip m

THIS WEEK AT THE GYM: NCX NCX’ers are finally over the halfway hump for their strength cycle. This week we’ll be getting after week 5 of 9, we’ll still be sticking with the same tempos, but this time the reps drop down to 3 which means we’ll definitely be looking to add some weight to the bar for - push jerk, front squat, deadlift and bench press. As always though, adherence to the tempo is more important than the weight on the bar. For the WOW, we gotta show some love to all

THIS WEEK AT THE GYM: NCX NCX’ers have found their groove for sure! It's week 4 of 9 for our current strength cycle...almost half way! The tempo’s in the front squat, deadlift and bench press have been challenging, yet rewarding at the same time. The tempos this week are a little bit quicker, so athletes should look to add a bit more weight to the bar. Don’t forget about our other focus of this cycle - 'the pull-up' - strict and kipping, and even both at the same time! For th

What’s goin on NCX’ers! Cruising right along into week #3 of 9 for our current Strength Cycle, we’ll be continuing our work on tempo lifts. It is crucially important to drop the ego and do our best to abide by the tempo and not cut the time short to lift more weight. With that said, this coming week the tempo’s are a bit quicker, so we should look to increase the weight a little. Don’t forget the other main focus during this cycle is our work on the pull-up bar, where we’ll b

Athletes are getting straight to work. We have just tested our 3-Rep heavy Front Squat, Deadlift, Bench Press, and Push Jerk, and now let's get stronger in them! For each lift (except the Push Jerk) we’ll be utilizing varying tempos and pauses. This is exceptional in building positional strength and awareness in the lift, and at the same time, much easier on the joints because the loading will be significantly reduced. We’ll be utilizing many different tempo’s during the next

Alright alright alright NCX’ers, the hiatus from a structured strength program has finally come to a close! March was a nice breath of fresh air from constantly hitting the grindstone, but we’re back to business as usual. This coming week is TESTING week! Exhilarating for some, intimidating for others - testing our strength at the beginning of the cycle is imperative to establish a baseline. Our NCX program is designed to improve your strength and conditioning - some programs

Final week of March for NCX, and we are ending March with a BANG💥 I won’t spoil all the fun, but big week ahead! For the Strength this is our final week of a non-linear strength progression, we’ll be getting after some clean & snatch complexes, strict gymnastics and some extra rotational work. Plus we'll be working on a bit more of our tempo progressions as we’ll be seeing more of them in April. For the workouts, be ready for some intervals, sprints, and grinds. We have a sp

We’re nearing the end of our ‘deload month’ for the NCX program. which centered around strict gymnastics and strength movements they’d see in the next strength cycle, without worrying about loading or where they were in the cycle. Moving forward in April we’ll start a new strength cycle working on our Deadlift, Bench Press, Front Squat and Push Jerk, and we’ll be hitting tempo lifts in all lifts, except the Push Jerk. Circling back to this coming week, we’ll be hitting some t

Athletes in NCX are still enjoying a “vacation” from a regimented Strength cycle, but still getting after some Strength lifts in almost every way imaginable. Breaking free from the structured, rigid cycle we were in allows us to experiment and work on some unconventional movements, like Rotational and Anti-rotational lifts/holds, Unilateral lifts and holds, Strict Gymnastics, and address lagging imbalances. This coming weeks workouts will be slightly longer our usual 12-15 mi

THIS WEEK AT THE GYM: NCX The last 8 weeks strength cycle has culminated to this...lets get that PR bell ready!! NCX’ers will be attempting a new 5-rep max in their Power Clean, Push Press, Back Squat, and Deadlift. As always, safety and technique comes before ego, and even if we do everything correct we may not improve those 5-rep numbers - and that’s okay. If you are moving pain free with good technique, and better range of motion THAT IS PROGRESS. For the workouts, we’ve g

THIS WEEK AT THE GYM: NCX is going to be taking a bit of a lighter week overall, in terms of loading and intensity. Notice the word lighter, not zero! We are in week #8 of 9 for the Strength cycle, and we’ll be taking a much needed deload week. Taking quite a bit of weight off the bar, dialling into technique, and letting our bodies recover, repair and rebuild. Next week we’ll be getting after our 5-Rep maxes. For the workouts, be ready to LIFT, SWEAT, and , MOVE - a lot. We

NCX is in beast mode right now. Stellar workouts all around, getting some awesome strength progressions and odd object conditioning, what’s not to love?! For our strength this week, athletes will be tackling week #7 of 9 in the Back Squat, Deadlift, Power Clean and Push Press. Wave loading again with 6, 4, 2. 6, 4, 2 - both starting and ending heavier than last week. We’re starting to put up some big numbers, so get those PR bells at the ready for week 9! Tough week ahead to

What a week we have in store...GET PSYCED, cause our Strength cycle is in the back half - hitting week 6 of 9 in our Back Squat, Push Press, Deadlift and Power Clean. This coming week athletes will get after wave loading sets of 6, 4, 2, 6, 4, 2 with a similar theme of the 2nd wave being heavier than the first. Also we’ll be stepping outside of that usual Moderate-Heavy loading, instead we'll be building to a Heavy weight - that’s only if proper technique and form is still in

NCX: Moving right along baby! NCX is right in that sweet spot right now with the movements, strength and workout lengths - I don’t use the word ‘perfect’ hardly ever, but this is damn near perfect. For the strength, athletes will be getting after week #5 of 9 of their strength cycle for Push Press, Deadlift, Power Clean and Back Squat. By now everyone is in the groove with the wave loading patterns, but it's important to not become complacent or be on ‘autopilot’ during these