NCFIT WORKOUT – Our expression of CrossFit. Constantly varied, functional movements, and high intensity all backed up by a year-long plan and daily coaching tools. Our workouts are fun, exciting, and very effective. We offer two athlete journeys in the NCFIT WORKOUT, the Performance Track (higher level) and the Fitness Track (moderate level). Both tracks are presented together for athletes of all levels to get a great workout. Every NCFIT WORKOUT is tested by a NCFIT Coach, backed up with a full session plan, and highlighted with an expert Coach video walk through. Programmed (7) days a week, 365 days a year.

COMPETE – Our competitive fitness track. COMPETE offers athletes who are aspiring to do well in local competitions and the CrossFit Open to challenge themselves with additional strength, skill, metcon, and conditioning. COMPETE seamlessly integrates with the NCFIT WORKOUT to keep athletes motivated, invested, and involved in the daily workout. Our philosophy with this program is to give these athletes fun, challenging, and thoughtful training and tests throughout the year. Programmed (5) days a week with (2) rest days (Thursday and Sunday).

FLEX – Our aesthetics track. FLEX is a functional strength + bodybuilding program that focuses on quality of movement, body composition, and developing core motor patterns (squat, hinge, push, pull, press hold, and explode). FLEX takes a different approach than our other programs. Most efforts in FLEX are not for time. The goal here is to feel every single rep, develop a strong and resilient body, and take the clock out of the equation. This is a low stress, high fun, and high ‘chase the pump’ kind of program. Programmed (5) days a week with (2) rest days (Thursday and Sunday).

GO – Our minimal equipment track. GO is designed to give athletes an amazing workout all the way from warm-up to cool-down utilizing a few simple pieces of equipment – dumbbells, jump rope, box, and your body! GO is programmed on a 27-week repeating cycle and offers a ‘bootcamp’ style look and feel. These workouts are fun, easy to administer, and offer an amazing solution for athletes looking for a minimal equipment option. Programmed (7) days a week across a 27-week repeating cycle.

Each year, we publish our entire year-long plan in the ANNUAL PROGRAMMING OUTLOOK DOCUMENT. Members will receive this as part of their on-boarding to the Collective. This document can also be downloaded from our resource library once you are a member. If you are interested in seeing our Outlook Document for the year, email us at: collective@nc.fit.

NCFIT WORKOUT – Full access to all the common equipment found in a CrossFit gym. We do not actively program GHD work, sled work, or strongman work (sandbags, stones, etc). These are hugely valuable but uncommon in many gyms. These tools can be added by each individual subscriber as needed or desired.

COMPETE – Full access to all the common equipment found in a CrossFit gym.

FLEX – Access to most common equipment found in a CrossFit gym (climbing ropes are rarely used). The program can very easily be performed with Barbell + Plates, Dumbbells, Resistance Bands, and a few other key items.

GO – Dumbbells, Jump Rope, Plyo Box, and Access to Cardio.

Both tracks show up each day for coaches and athletes to view. The Performance Track is designed to include more variety of movement and has the ability to touch heavier loading, more complex gymnastics, and higher volumes. The Fitness track is designed to include only a moderate of these things.

Both tracks offer an amazing workout experience. The Performance Track is great for athletes looking for a daily challenge and want to work on higher level skills. The Fitness Track is great for athletes who want to focus on lighter loads and fundamental movements.

We leave that up to you! At NCFIT, we present both athlete journeys side by side and allow the coach to help athletes find the best workout for them that day. However, we do have members that only choose to show one version of the workout to their athletes. Either way, it’s up you!

Again, this is up to you! These are great programs to incorporate into new class offerings or as additional optional programs for your athletes to choose from if they are looking for something different or something more.

At NCFIT, we assign workout types to our NCFIT WORKOUT programming. We have (5) workout types that help both coaches and athletes better understand the intended stimulus of the workout.

QUALITY

QUALITY workouts are typically designed to focus on practice, skill development, intentional movement, or recovery. QUALITY workouts prioritize the quality of movement over the volume, speed, loading, and intensity. When a QUALITY workout shows up, we worry less about the “score” and more about the intention.

SPRINT

SPRINT workouts are typically designed to be performed at near max intensity the entire duration. They are usually short, fast-paced, and very intense. SPRINT workouts require a near “all-out” effort from the athlete. When a SPRINT workout shows up, we want athletes to push the pace from start to finish.

EFFORT

EFFORT workouts are typically designed to be performed at a pace that the athlete can sustain across the entire workout. The pace in EFFORT workouts is relative to the length, loading, and volume. When an EFFORT workout shows up, we want athletes to find their own sustainable pace relative to the intended stimulus to complete the workout.

GRIND

GRIND workouts are typically designed to test an athlete's physical, mental, and emotional grit. In most GRIND workouts, we are intentionally trying to somehow make the athlete uncomfortable over the course of the workout. When a GRIND workout shows up, we want athletes to push through the discomfort and reach a new level of perseverance.

HEAVY

HEAVY workouts are typically designed to focus on heavier loading and moving external weighted objects like barbells, kettlebells, or dumbbells. They are typically weightlifting focused workouts and loading the body safely is the priority. When a HEAVY workout shows up, we want athletes to move heavy loads with sound mechanics.

The NCFIT Workout Types are meant to provide a quick reference guide for coaches when looking at a workout. By knowing and understanding the Workout Type, coaches can quickly and easily understand the workout’s intention as well as deliver key information to athletes in terms that they understand..

RPE = Rate of Perceived Exertion. RPE is a measure of how ‘hard’ you feel you’re pushing yourself during a workout and/or how ‘heavy’ a particular weight feels relative to your current fitness level. RPE is relative to YOU. It is based on how YOU feel and/or how heavy a weight feels for YOU.

We represent RPE on a 1 thru 10 scale, 1 being the easiest and 10 being the hardest. Each number in the scale represents an approximate measure of your perceived exertion based on a percentage out of 100% (ex: 1 is 10%, 2 is 20% and so on…until 10 is 100%).

We assign RPE values to both workout and strength components to help guide your performance. If a workout is assigned RPE 7, this means we ideally want you (and the workout should feel) around 70% of your total perceived exertion. If a strength is assigned RPE 9, this means we ideally want you (and the lift should feel) around 90% of your total perceived exertion.

We have amazing programming for gyms that want to provide fun, exciting, well-planned, and effective workouts for their athletes. Even more importantly, we shine light on how to bring the workouts to life through our class plans and videos.

As a member of the NCFIT Collective, your coaches will gain access to our NCFIT class plan and highlight videos. We suggest that coaches study the class plans for anywhere between 60min (less experienced coaches) to 15min (more experienced coaches) before taking the floor to coach their class. These tools will become the bedrock of your coaching development. Every day your coaches will be thinking, learning, and applying coaching concepts laid out by our team.

We publish our programming for our subscribers each Wednesday prior to the upcoming workout week. This allows for subscribers to have 4.5 days to make any adjustments, changes, or additions to the published workouts.

We always encourage subscribers to adjust any content as needed to best fit their athletes!

For every NCFIT WORKOUT, our team tests the workout, writes a full class plan for the workout, and provides stimulus breakdowns for the workout. The stimulus section is broken down into (4) sections to better help guide coaches and athletes to the intended impact of the workout.

Top-End Athletes – these are the scoring parameters that we suggest for the ‘top athletes’ in the gym. We define these as athletes who make very little or no adjustments to the workout and have the ability to put up top times. These are not ‘the world’s best’ athletes but definitely athletes who are very well rounded and very fit.

Most Athletes – these are the scoring parameters for the ‘majority’ of athletes. These are consistent athletes who have command of most movements but usually need to make small adjustments to workouts. This is where we typically want to see the majority of athletes score on the workout.

P&F Considerations – most of the time, the stimulus will apply evenly to both the Performance and Fitness versions; however there are considerations to take into account for some workouts with more pronounced differences. This is where we describe these details.

My Score – this is the detailed description of our coaches test of the workout. We provide an actual test score for every workout. These scores can better help gauge the workout for you and your athletes.

Tempo (or the intentional pacing of movement) is included on occasion in Strength and Workout components. Example: Back Squat (40X1).

The First number (as in 40X1) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise. In this example, 4 is :04 on the way down.

The Second number (as in 40X1) is the amount of time to hold the weight/pause at the bottom of the exercise. In this example, 0 is no pause.

The Third number (as in 40X1) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight. In this example, X. An X anywhere indicates as fast as possible, i.e. explosive (but still maintaining sound mechanics).

The Fourth number (as in 40X1) is the amount of time to hold the weight/pause at the top of the exercise. In this example, 1 is a :01 pause at the top.

Partner workouts are provided as an optional variation of the workout every Saturday.

Bring a Friend workouts are programmed as the main workout every first Saturday of the month.

Please reach out to us any time if you have questions at collective@nc.fit!