Reminder: Our high-level 2023 programming plan is posted here!
November was filled with highlights! Big workouts, big lifts, and big wins.
We kicked off our final strength cycle of the year and worked through a 5-week wave loading scheme of Back Squat, Push Jerk, and Deadlift. These lifts will all be retested in December.
A big group of us also ‘stepped up’ to victory on Veteran’s Day by completing Chad – 1000 Reps of Box Step-Ups! Our conditioning in November saw well-balanced RPEs and workout types as we settled into more of a GPP focus. Lastly, we saw a handful of Thanksgiving-themed workouts – big workouts for the big meals!
December is all about staying consistent through the final month of the year, and prepping to hit the ground running in 2024! We begin this month by finishing our strength cycle and testing all 3 movements in the second full week of December.
On these testing days, the strength portion will take priority, and the workouts will be short burners to make sure everyone has enough time to lift… and hit some PRs!
For our Christmas workouts, we’ll see the CFC 12 Days of Christmas, followed by two more themed workouts immediately after the holiday.
We will also have an NYE-themed workout and an NYD-themed workout to ring in the new year! The final 2-3 weeks of the month will consist of non-stop, tried and true CrossFit programming.
This will give the year a well-rounded finish with classic workout styles, and help prime us for January… and the 2024 CrossFit Open!
Recap of November Highlights
- Final Strength Cycle Started: Back Squat/Deadlift/Push Jerk
- Retest of Benchmark/Hero workouts:
- Blake
- Wittman
- Rene
- Jack
- Devil On My Shoulders
- Diane
- Hero Workout Chad (11/12)
- GPP Conditioning Focus
December Commitments
- Test 1-Rep Back Squat/Deadlift/Push Jerk
- (1-2) Benchmark Retests
- (3) Holiday Themed Workouts
- NYE + NYD Themed Workouts
Weekly Strength Focuses…
- (1) Barbell Complex
- (1-2) Barbell Strength Days
Weekly Metcon Focuses…
- (2-3) Moderate Time Domains
- (1-2) Short Time Domains
- (1-2) Long Time Domains
Weekends…
- (1) Partner Workout (with Solo Option) on Saturdays
- (1) Hero Workout on Sundays
