November left everyone stuffed with fitness, and we definitely got fitter because of it! We finished off our last strength cycle, testing the Back Squat, Deadlift, and Push Press.
That landed the week of Rememberance Day, so we also paid homage to all those who served by completing the Hero Workout Chad.
The Proficient Liftoff was a fun way to spend the first 3 Fridays of November lifting heavy and taking time to focus on lifting rather than the conditioning for the day.
It was a packed month and as we transition to the final month of the year the priority will be to keep things fun, and to also start prepping for next year’s training!
As December begins, we are looking at a month full of GGP lifting and weeks that are VERY varied! We want to make the last month of the year fun to get everyone excited for the holidays AND the 2025 training year that is quickly approaching!
You will see plenty of opportunities to lift, classic CrossFit workouts, and some fun new and old named workouts to take us to the end of 2024.
We have 3 Christmas-themed workouts coming your way, they will be the day of our Christmas Party, Christmas Eve and one after Christmas, so everyone has an opportunity to tackle at least one of these fun workouts!
We will have 2 New Year’s workouts, too, to help get you ready to ring in 2025! Let’s keep getting after our training this final month and hit the ground running in January!
Workout Weekly December Commitments
- (1x/ Week) Workout of the Week or Benchmark/ Classic workout
- (1x/ Week) Partner Workout
- 1x Hero Workout
- 3 Holiday Themed Workouts
- 2 New Years Themed Workouts
In November we continued on our Thruster cycle. These reps we pulled from the floor and saw more Squat cleans and Cluster style lifts. We finally wrapped up this cycle building up to the 1RM Thruster. We also have been seeing more Thrusters in workouts and put that capacity to the test with a grueling workout, Kalsu! Thrusters were not the only barbell work we saw. We saw more Power Snatches, Cleans and Clean and Jerk. Lastly, we continued to work the Handstand Walk, with the goal of improving our walking under fatigue. Here are some of the highlights from last month’s COMPETE programming…
COMP NOV HIGHLIGHTS
- Tests → 1RM Thruster, Kalsu,
- Focuses → Thruster Strength and Thruster capacity, Gymanstics
- Skill Development → Gymnastics (Handstand Walking, Muscle Up)
December is here, and we are wrapping up our final month of the 2024 year. We’ve come a long way, hit a lot of PRs, and built a lot of fitness.
As we close out the year, we should take this time to reflect on our strengths as well as areas of improvement and use this reflection to create new goals for ourselves for the coming new year.
As for our programming, we will focus on intensity and skill work. It’s time to really put the pedal to the medal in our metcons. We will hit different combos of couplets involving machines, barbells, and gymnastics.
Expect to see a lot of fast cycling with the Thruster Snatch and Clean. And finally, we will continue to hit Open, Quarterfinal, and Saturday throwdown workouts to prep for our upcoming season. Here are our COMPETE goals for our final month of the year…
COMP DEC COMMITMENTS
- (1x/week) Thruster Strength Cycle (cont.)
- (1-2x/week) Gymnastic Focus and Barbell Cycling
- (1x/week) Open/Quarter Final Workouts
- (1x/week) Saturday Throwdowns