| THIS MONTH IN NCFIT WORKOUT: |
| NOV | 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 one Oly complex a week to keep our skills sharp, and we began to see prep for our Veteran’s Day workout, Chad. We hit some big retests of DT and Jackie, 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. Looking ahead to this month, we have some BIG benchmarks to get us excited. The first thing we have on the agenda is Chad…1000 Weighted Step-Ups is a great way to pay tributes to any and all Veterans around the world and has become the staple workout for NCFIT 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 the NCFIT Lift-Off right around this time as well. Think of this similarly to the Mid-Year Challenge…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 Thanksgiving and Back 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! 5-3-1 Strength Cycle 10/7-11/18 (Deadlift/ Back Squat/ Push Press) W1 – 1RM Tests W2 – 3×5 @ (RPE 7) W3 – 3×3 @ (RPE 8) W4 – 5-3-1 @ (RPE 7-8-9) W5 – Deload W6 – 1RM Retests NCFIT Workout Weekly November Commitments (3x/ Week) Back Squat/ Deadlift/ Push Press Strength (1x/ Week) NCFIT Lift-Off (11/8, 11/15, 11/22)(1x/ Week) Workout of the Week or Benchmark/ Classic workout (1x/ Week) Optional Partner Workout Chad Hero Workout 11/111 Thanksgiving Workout + Black Friday Workout |