Programming Sneak Peek (12/04-12/09)

We had a great week at the gym, hitting some heavier doubles on our Push Jerks, Deadlifts and Back Squats last week.  This consistent exposure should not only get us stronger, but also get us more comfortable with the movement itself and the heavier load on the bar.  This week is a deload for our Strength Cycle in anticipation of test week.  We'll hit 12-10-8 at an RPE 5 for each of our lifts starting light and building to moderate.

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. The final 2-3 weeks of the month will consist of non-stop, tried and true CrossFit programming along with our Christmas & New Years themed workouts.  This will give the year a well-rounded finish with classic workout styles and help prime us for January…and the 2024 CF Open!

Speaking of the upcoming holidays...to get into the holiday giving spirit, we're collecting new, unwrapped toys at the gym for children aged 1-12 years old to support the Bristol Police Department's Annual Toy Drive.  All toys will be donated to the Salvation Army and distributed to local families in need. Last day for drop-off at the gym is Saturday, December 16th.

We also have our FREE Holiday Nutrition Protein Challenge running from December 1st through December 24th.   It's super simple to play along.  Sign up at the gym, choose a donation amount for Brian's Angels, Calculate your daily protein requirement (Weight x 0.7, 0.8 or 1.0 based on goals/experience), hit that number daily and mark your Protein Countdown sheet at the gym!

Burpee Challengers, today is Day # 81, only 19 days remaining until you've successfully completed the challenge!  WOW!  We've almost made it!

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Here's your weekly rundown:

• MONDAY: (GRIND) Rope Climbing Practice, EMOM x 25 Minutes Rope Climbs, Burpees, Shuttle Runs

• TUESDAY: (EFFORT) 12-10-8 Deadlift (RPE 5), 3 Rounds for Time Double Unders, Wall Balls, Deadlifts

• WEDNESDAY: (HEAVY) 12-10-8 Push Jerk (RPE 5), 4-Sets Push Jerk, Toes to Bar

• THURSDAY: (QUALITY) AMRAP x 21 Minutes Cardio of Choice, KB Suitcase Split Squat, KB Swings, KB Floor Press, HR Push Ups

• FRIDAY: (EFFORT) 12-10-8 Back Squat (RPE 5), On a 16:00 Running Clock, Row, Thrusters, Up Downs Over Bar, Sit-Ups

• SATURDAY: (SPRINT) "SUPERSONIC" 20 Rounds for Time 1 Power Clean, 2 Box Jump Overs, 3 Pull-Ups

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ANNOUNCEMENTS:

• 100-Day Burpee Challenge: DAY 81!!  19-Days remaining!  Thursday, September 14th through Friday, December 22nd!!

• Holiday Toy Drive: Drop-off at the gym by Saturday, December 16th

• PJ Day for the Kids!  Friday, December 8th. Donate $1 to wear PJs to the gym. Donate HERE, Team Name: Bell City CrossFit

• Holiday Protein Nutrition Challenge: December 1-24st

• Sign up at the gym for the BCCF Holiday Party at Kinsmen: Saturday, January 13th 3pm!!

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November Strength Cycle

Front/Back Squat / Push Jerk / Deadlift

• W1 - 10-8-6-8-6-4

• W2 - 8-6-4-6-4-2

• W3 - 6-4-2-4-3-2

• W4 - 12-10-8

• W5 - Test Front/Back Squat / Push Jerk / Deadlift