What’s Ahead in November?

We are going to be doing a big strength cycle this month in preparation for testing the CrossFit Total in December.  The CrossFit Total is a classic CrossFit strength benchmark: the sum of the heaviest you can lift for a single rep of a back squat, strict press, and deadlift.

Don’t worry, November won’t be all heavy lifting: there will be 1 longer cardio workout per week where we will be heading outside for some running!  

All the running and bodyweight exercises we have been doing have been in preparation for our annual Remembrance Day “Murph” on November 11th.  This is a big day where we work through a 1 mile run, 100 pull ups, 200 push ups, 300 squats and another mile run. This may seem daunting but, just like any other class at Alchemy, we will find a version of it that works for your ability and situation…there will also be donuts!

You will also start seeing workouts that are repeats of CrossFit Open workouts from the past popping up as we start to get closer to this year’s version. If you are not familiar with the ‘Open’ it is a worldwide event, where hundreds of thousands of people perform the same workout as a test of fitness. In 2022 the CrossFit Open will be in late February. The first workout we will be re-testing is 18.1, which means it was the first workout that took place in 2018’s competition (google the workout if you’re curious!). Not the competitive type? We run the Open as a community event. It has nothing to do with your performance, but rather your participation in a team environment. We typically have more than 400 members participate and most would say it is the most motivated they have ever been to workout!

You’ll also have lots of opportunity to work on your skipping in preparation for the CrossFit Girl WOD, “Annie”, on November 24.

Finally, we created our own benchmark for this month called the “Alchemy Beep Test” which we will test on November 5 and then re-test before the end of 2021.  How many rounds do you think you can complete?

Since we are testing a lot of benchmarks in November, it is really important to keep track of your performance in the lifts as well as your benchmark scores. It’s the best way to track your progress and get the most out of this training cycle. You can use our Zen Planner app, or just write it down.

Looking forward to a fun month of workouts!

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