In this week’s episode Coach Josh Nimmo shares what’s coming up in November in our group class programming as well as specifically for the week of November 4th-9th in his weekly run down. You can also read more below for our November snapshot.
NOVEMBER | MONTH II, PHASE IV – ALL. WHEEL. DRIVE.
Looking back on October, we had a lot on our plate! We started our final strength cycle of 2024, working through a Deadlift/ Back Squat/ Push Press 5-3-1 cycle that might be short but will effectively build athletes up to new PRs.
We saw some olympic lifting each week as well to keep our skills sharp, and we began to see prep for our Veteran’s Day workout, Chad, tackled a new Halloween workout, and got after Mary/ Cindy for the gymnastically inclined.
Lastly, we saw a broad distribution of workout types throughout the week…this means we weren’t focusing on specific time domains or workouts types like previous Phases, last month and the next 2 months will be all about as much variety as possible. So get excited about some fun fitness!
Looking ahead to this month, we have some BIG benchmarks to get us excited.
The first thing we have on the agenda is Jackie, then Chad for veterans day…1000 Weighted Step-Ups is a great way to pay tributes to any and all Veterans around the world, but has been popularized in the CrossFit world to raise awareness for suicide prevention and has become the staple workout for CFME on such a special day.
We will also finish off our 5-3-1 strength cycle right around the same time and take note that because Chad falls on a Monday, we will be splitting the retest days (2 retests the week of Chad, one the week after) to ensure everyone is primed to hit some PRs. On top of these two exciting things happening almost simultaneously we will be doing some special lifting days right around this time as well.
3 consecutive Fridays (11/8, 11/15, 11/22) that will prioritize a longer strength session instead of the metcon. This is just for fun and no extra work has to be done, just get people excited to lift heavy!
For the rest of the month, we will still see a broad range of workout types to get us as much variety as possible. Finally, we will end the month with a rest day on thanksgiving, but a Black Friday workout to really make sure we have something to be thankful for! We have stuffed a lot into this month, so hang on for the ride!
See you in the gym,
Coach Josh
