WHAT'S THE BOX ALL ABOUT?
Everyday the BOX coach's deliver this message to our members utilising our programming and session plans. We use the very same tools everyday to deliver amazing workouts and develop excellent coaches. The BOX provides you the tools to bring a world-class experience to your community everyday. We are excited for you to begin your journey as a member of the BOX.
WHY THREE MAIN PROGRAMS?
Since we started in 2011, we offered one very effective program to our members to help reach their goals. Since then, we have developed two additional programs, BOX30 and BOX45, to provide a more comprehensive offering to our members.
BOX60 is our version of constantly varied, functional movements at high intensity. This is CrossFit at it's finest
- refined to be the absolute best programming out there. BOX60 is our flagship program and it's incredibly effective - train to be ready for anything!
BOX45 is always strength/Skill plus metcon, everyday. It's a foundational strength program that gives athletes more exposure to the barbell while also getting in great workout.
BOX30 is simple but potent. It eliminates the barbell and most complex gymnastics movements but still packs a punch! Everyday your athletes will sweat through fun conditioning workouts. Why three programs? Well, we recognized a few trends in our membership base that eventually led us to diversify our offerings...
Time - Our members desired effective workouts whether they could spend 60, 45, or 30 minutes at the gym on any given day. With only one program option at 60 minutes, we were leaving some members without an appropriate option.
Type - Our members desired a variety of workouts with clear distinction and expectation. Our programming now clearly provides these options with clear goals for each.
Goals & Experience - Our members desired a certain type of experience with more consistency than a single program provided. Our members had a wide variety of goals, but we had only one program. Today, we regularly offer all three programs to provide an effective workout to any individual regardless of experience, ability or skill.
All of our programs deliver an extremely effective workout by incorporating functional movements; however, the movements, loading, degree of variance, and level of complexity differ across all three. No matter which offering you choose to experience you can expect that the class will be expertly coached, true to our overall mission, and scalable to any level of fitness or ability. This has been key to our success.
A BRIEF OVERVIEW OF YOUR THREE MAIN PROGRAMS, BOX60, BOX45, BOX30?
BOX60 - is our take on high intensity training, and it doesn't get any better! Inspired by our 60-minute class, the BOX60 program offers the opportunity to gain exposure to the widest degree of complexity, loading, and variance. In our BOX60 program, all movements, loads, and time domains are fair game. Workouts can last anywhere from less than 10 minutes to 30+ minutes, but most workouts will last anywhere between 10-25 minutes. Workouts are highly varied in duration, format, and type. Each session will be different, and athletes need to be ready for anything! BOX60 is perfect for anyone interested in high intensity training and looking to build a well-rounded brand of fitness. BOX60 workouts can be very challenging, but all BOX60 workouts can be scaled for any ability level whether newer or more advanced athletes.
BOX45 - offers daily strength and skill training along with effective metcon-style workout. Inspired by our 45-minute class, BOX45 incorporates daily strength-based movements with a workout to build a solid foundation. The movements and workouts in BOX45 focus squarely on building a strong base and providing daily exposure to strength training. In BOX45 athletes will learn how to squat, press, pull, and clean through daily strength progressions. Athletes will also gain exposure to common bodyweight, gymnastic, and monostructural movements. If you are newer to this style of training, this program is a fantastic introduction to complexity, loading, and variance. If your athletes are more advanced, BOX45 helps develop mechanics, consistency, and intensity in foundational strength and moderately complex movements.
BOX30 - is the ultimate high-energy conditioning training. Workouts typically last anywhere from 10-15 minutes and always incorporate simple yet potent movements. Inspired by our 30-minute class, BOX30 combines bodyweight, rowing-biking-running, and simple weight lifting movements for each workout. BOX30 workouts will improve athlete's conditioning regardless of skill level and can be performed in nearly any location with very little equipment. BOX30 serves as the perfect option if athletes are focusing on their conditioning, need a quick workout, just getting started, or on the road.
CAN YOU PROVIDE MORE INFO ON YOUR PROGRAMMING PHILOSOPHY FOR BOX60?
Sure can! Our goal with our BOX60 program is the long-term fitness and health of our athletes. We are programming for the greatest degree of general physical preparedness for a very broad audience -- we want our athletes to be extremely well-rounded! We firmly believe the best way to accomplish this goal is through the smart application of variance, intensity, and functional movements. The BOX60 program is definitely challenging for athletes and will expose weaknesses quickly. With that being said, everything we do is scalable -- this means that every workout can be appropriate for both your fittest athletes and your newest athletes.
When we are programming BOX60, we are building workouts with a certain avatar athlete in mind -- the "fittest" athlete in your gym. However, you will notice that in BOX60 we always prescribe (2) sets of loading, BX1 and BX_2.
For Example: Thruster (135/95)|(95/65)
We refer to"RX" as the BX1 loading range, in this example (135/95). This is loading range is programmed toward "fittest" athlete avatar. BX2 loading, in this example (95/65), is programmed toward an "average" athlete avatar. Not only does this helps us stay on track and avoid biasing the program to our own strengths and weaknesses, but also it allows our members the opportunity to see more realistic loading ranges and gives coaches an easy scaling option for loading.
For our "fittest" avatar in BX1, we consider this athlete to be a low-mid level "Regional" type of athlete. They have all the skills and can move most loads but they are not the absolute best in the world. For our BX2 avatar we are considering your "average" athlete. They have most skills and can work well with moderate loads but they still have a lot of room to grow. In BOX60, we always display these two loading ranges in order to give athletes a good idea how to scale the workout but also to make the workout more approachable for those who never get to "RX" a workout. We have found this approach to be very effective.
Now, not only are we programming for the greatest impact on "fitness" and "GPP", but we are also programming to make sure our workouts are practical and fun. This is essential in operating a for-profit business. We know that you are bringing these workouts to life in a class environment and members need to enjoy the workouts. We always do our best to make sure the workouts are as practical as possible for the owner and coaches and as fun as possible for the members. One of the best ways to get your members fired up about the program is for YOU to be fired up about it. If you and your coaches are bought in, the members will follow suit.
A question we get asked a lot is about rigid cycles and linear progressions. We do not believe these are effective for the population we work within. There are far too many variables to make these types of structures effective for a group fitness environment. By definition, rigid progression is not variance. How do you create results then? We create adaptation, growth, and results through a consistent exposure to a broad range of stimulus. We have long term goals and targets for all of our programs as well as short term focuses every month; however, we do not create rigid cycles. Our program is extremely effective at promoting fitness and GPP for all participants and that is our ultimate goal.
We do however employ structured benchmark testing. In testing our fitness against specific workouts, we employ both classic benchmarks and NCFIT specific benchmarks throughout the year. For some benchmarks, you will see the workout repeated 2-3x a year to measure progress while others will only be retested 1x a year. These benchmarks are defined at the beginning of the year by the NCFIT programming team.
Overall, what we hope you find in our BOX60 is an extremely effective, fun, and challenging (but scalable!) program that will allow you to focus more on developing your business than developing workouts.
WHAT ARE SOME OF THE MAJOR TRENDS IN YOUR BOX60 PROGRAM?
In programming BOX60, we definitely have an NCFIT signature on the program that makes it unique compared to other programs out there. Through our program tracking and analysis, we monitor these trends to make sure that we are staying on target and not placing too much unwanted bias in one direction. We are extremely confident that we developed a winning formula - workouts that are extremely effective, fun, and practical.
In comparison to a very "traditional" functional training program, here is where we stack up. Overall, we trend slightly longer and with slightly higher volume. Most of our workouts exist in the 10-25 minute range. We will test the sub-10 time domain but we will always make sure those days have enough meat on the bone for the members to feel they got their money's worth. We also include more AMRAP and EMOM style workouts than a "traditional" program. We still employ plenty of For Time workouts and other unique formats. This subtle bias is not noticeable unless you do the math over the course of the year.
Perhaps the two most noticeable differences between our program and a "traditional" approach are -- 1.) We commonly include Partner Workouts (1x a week or every other week), and 2.) We do not program single modality work alone. Let's tackle partner workouts first...we love these. It's a great way to build community, reduce the workout stress for athletes, and gets people working together. These workouts can be some of the most memorable days in the gym! As for single modality work, we love it and appreciate it but we recognize a huge dip in member attendance for workouts such as a: 5k Run, a 1k Row, or 30 Muscle Ups alone. On days where we test these type of single modality efforts they will often be paired with other work, show up as a strength/skill session, or "hidden" in a workout. We believe that is not only effective for testing these modalities but also make for a much better athlete experience.
CAN YOU PROVIDE A BRIEF OVERVIEW OF YOUR AUXILIARY PROGRAMS?
BOXBURN -- BURN is our special spin on fast-paced interval training. Workouts for BURN involve very little equipment and can be performed almost anywhere -- at the gym, at home, or on the road. Every workout involves four different station rotations and typically last between 10-20 minutes. In BURN, athletes will work through each station for a short period of time then move to a new station. Workouts will always challenge athletes to push themselves through the burn! BURN is perfect if athletes are looking for high-energy interval training, want to focus exclusively on light conditioning, or need a quick workout that they can do anywhere!
- COMPETE is a competitive track programming designed by NCFIT. COMPETE pays homage to NCFIT's rich history of success in the sport of fitness while paving the way forward for a new breed of competitor. The goal of this program is twofold - first, to provide athletes with a strong foundation and specific tools they need to succeed in competition, and second, to grow a strong community of like-minded athletes eager to better themselves physically, mentally, and emotionally. Every session of COMPETE contains 3 parts - Part A, B, and C. For more info about priorities and completion, please visit nc.fit/compete. Sessions typically last anywhere between 60-90 minutes.
WHAT EQUIPMENT IS RECOMMENDED FOR EACH PROGRAM?
Overall, we recommend having access to all equipment commonly found in a functional fitness gym as well as the proper amount of space to deliver the programs in safe, effective, and fun environment. Below you will find general equipment recommendations for each of our programs.
BOX60 & BOX45 - Both programs will require access to a full functional fitness set-up including all common equipment like barbells, plates, and pull-up structure. In addition to common items, dumbbells, slam balls, rowers, and bikes are used regularly. Less common equipment like sleds, GHDs, heavy d-balls, or skis will typically not appear in workouts; however, if any of these items do appear a common substitute will be included in the session plan.
BOX30 - This program commonly employs basic equipment including: dumbbells, kettlebells, jump ropes, boxes, wall balls, slam balls, rowers, bikes, and rings. You will not need access to barbells or a pull-up structure. For weighted objects you will commonly need light to moderate loads. Occasionally, plates may be incorporated; however, barbells or racks will not be utilized.
BOXBURN - This program only employs a limited set of equipment including: dumbbells, jump ropes, boxes, rowers, and bikes. You will not need access to any other equipment to complete the BURN program.
BOXCOMPETE - Will require access to a full functional fitness set-up including all common equipment like barbells, plates, and pull-up structure. In addition to common items, dumbbells, slam balls, rowers, and bikes are used regularly. Less common equipment like sleds, GHDs, heavy d-balls, or skis will typically not appear in workouts; however, if any of these items do appear athletes can substitute as needed.
WHY ARE THERE NO WEIGHT OR HEIGHT PRESCRIPTIONS FOR BOX30?
You will notice that we do not include any weight or height prescriptions for BOX30. This is intentional! Every workout that is prescribed for BOX30, we leave the choice on these elements to the athlete and coach. It is meant to be a collaborative decision between the coach and athlete. Coaches should guide athletes toward an appropriate workout based on the intended stimulus, athlete's goals, athlete's experience, and current physical and mental state. We do not want this program to have any barriers whatsoever, and we realize that sometimes even "suggested" weights or heights can be tough for athletes to comprehend. In this way, we can offer a program that is barrier-free and can be adjusted easily to suit the needs and goals of any athlete.