Programming Focus Weekly Notes – 5/15/2022

Gym Programming Focus for CrossFit, Olympic Weightlifting, Powerlifting, and Eminence Fit

In-House Powerlifting Meet:
Geo completing the Back Squat

Our gym does program with a purpose – Eminence is big on managing overall volume, to ensure we are working enough for results, but not too much, so that it affects our body negatively. Each class whether for CrossFit, Olympic Weightlifting, Powerlifting, or Cardio Class, is individually programmed to meet a specific focus for each training cycle. Our focus is to improve any weaknesses so that we remove any deficiencies in strength, mobility, and flexibility, and improve our fitness and health for the rest of our life.

CrossFit

This is the week of triplets! We have some very classic style CrossFit programming this week that includes different time domains and various rep schemes to provide the necessary variation that we know and love.

  • Monday: Interval workout that includes a high volume with a technical movement – the bar muscle-up. There is a built in rest, which means to push a little harder, since we know we will have some rest coming up.
  • Tuesday: Heavy Day! Front squats with a higher rep scheme (Hypertrophy range) for strength day. We are continuing the GRUNT work for our accessories, as they tend to build strength without wrecking your body too severely.
  • Wednesday: “Build the Base” workout that includes some unilateral work! Remember to stick to the RPE (Rate of Perceived Exertion) to ensure we are pacing this workout and not going out too fast.
  • Thursday: Classic CrossFit Triplet that includes a rarely utilized movement – the Medicine Ball Clean. It is such a great movement to teach how to fully open the hips, and how to pull under, which translates nicely to the barbell.
  • Friday: Another Classic CrossFit Triplet with a Classic CrossFit Rep Scheme (21-15-9). This one is all effort, and it provides an opportunity to see how much you can push. Get uncomfortable and get after it on this one!
  • Saturday: Team workout, which is in a “you go, I go” style. Double Unders, Air Squats, and Shoulder to Overheads, will give you a full body workout!

Olympic Weightlifting

Switching to a new speed-day pendulum, so that means starting off again at 75%. We are working a lot from the Hang position this week, while also focusing on increasing our Squat, Pull, and Pressing. Friday includes some banded work – so don’t miss it, as this will be an excellent opportunity to work on our pulling technique and speed-strength.

Powerlifting

This week we are focusing on building up strength for the lockout on the bench press. In addition, we are working on refining our deadlift technique with the chair deadlift. Continuing with building the volume on our speed days on the bench, dead, and squat. Our accessory work will place an emphasis on our triceps, and posterior strength.

EminenceFIT

(Formerly Cardio Club) – Last week to build up volume for Murph, so the numbers will be fairly high for each workout. Next week we are significantly reducing the volume to allow us to peak for the actual workout. Keep building the volume, especially in the pushup as that is where most of us tend to need some work. Remember, the goal is to complete Murph in sub-50!

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Coach Amanda

COACH

I started CrossFit in 2012 and like many others got addicted to the methodology, to the community and to the physical and mental changes I have seen on myself. I complete my L1 CrossFit Trainer certificate in 2015 and the L2 In 2019. Most of all I love following athletes from when they show up on their first class not yet realizing their potential and then helping achieve greatness.

CERTIFICATIONS

• CrossFit Level 1 Trainer (CF-L1)
• Burgener Strength Weightlifting Level 1
• CPR/AED Certified

Coach Andy

COACH

I started CrossFit in 2012 and like many others got addicted to the methodology, to the community and to the physical and mental changes I have seen on myself. I complete my L1 CrossFit Trainer certificate in 2015 and the L2 In 2019. Most of all I love following athletes from when they show up on their first class not yet realizing their potential and then helping achieve greatness.

CERTIFICATIONS

• USA Weightlifting Level 2
• CPR/AED Certified

Coach Perla

COACH

Certified PT NASM since 2007 and L1 CrossFit since 2018. I absolutely love the art of fitness! I love it even more when I see others conquer their goals & completely surprise themselves. When I’m not encouraging our members to do another burpee, I love hanging with my family, Fiona (my fur baby) & exploring this beautiful earth! Outside of working out, my favorite escape is going & seeing how others around the world live out their everyday lives

CERTIFICATIONS

• CrossFit Level 2 Trainer (CF-L2)
• Burgener Strength Weightlifting Level 1
• CPR/AED Certified

Coach Josh

COACH

I am a Christian man, husband, son, brother, and coach. I am a former professional soccer player from Brazil and love Brazilian steakhouses and coffee. My favorite movements are running and pull-ups. Also, I think that the assault bike is evil. 

Cheers,

CERTIFICATIONS

• CrossFit Level 2 Trainer (CF-L2)
• Burgener Strength Weightlifting Level 1
• CPR/AED Certified

Coach Dee

COACH

I started my CrossFit journey in 2017 at Crossfit Templum, and have gained many  friendships, business partners and relationships for life. Let’s not forget to mention that I have also gained muscles!

With dedication and hard work I lost about 50lbs. I am surrounded by great coaches and people that push hard for themselves and for others. In 2019, I made the decision to become a coach and lead like they do.

ONE DAY OR DAY ONE , YOU DECIDE.

CERTIFICATIONS

• Certified CrossFit Level 3 Trainer (CF-L3)
• USA Weightlifting Level 1
• Burgener Strength Weightlifting Level 1
• Gymnastics Certificate
• CrossFit Kids Trainer
• Lesson Planning Certificate
• Scaling Certificate
• Spot the Flaw Certificate
• Anatomy Certificate
• CPR/AED Certified

Coach Kat

COACH

A lifelong technologist, I discovered CrossFit when I realized I needed to step away from the computer and get in shape.  Little did I know the impact it would have on my life, both physically and mentally.  Now I love sharing in the journey with others, whether it’s coaching or throwing down in a WOD together.

CERTIFICATIONS

• CrossFit Level 2 Trainer (CF-L2)
• USA Weightlifting Level 2
• Burgener Strength Weightlifting Level 2
• Conjugate Power Lifting Level 1
• CrossFit Kids Trainer
• Gymnastics Certificate
• Spot the Flaw Certificate
• SafeSport Trained
• CPR/AED Certified

Coach Chad

COACH

I have been in the fitness industry for 20+ years. I have a passion for helping others be the best they can be physically, mentally, and spiritually. One thing I can guarantee is that this place is like no other. I often tell my coaches that people don’t care how much you know until they know how much you care. CrossFit Templum embodies that day in and day out. We want you to be the best you you can be. When you get with the right people, in the right place, at the right time, miracles can and will happen. What are you waiting for? Come join the Templum Family. You won’t regret it.

CERTIFICATIONS

• Certified CrossFit Level 3 Trainer (CF-L3)
• National Academy of Sports Medicine (NASM) Certified Personal Trainer (CPT)
• USA Weightlifting Level 2
• Burgener Strength Weightlifting Level 2
• Conjugate Power Lifting Level 1
• CrossFit Kids Trainer
• Gymnastics Certificate
• Scaling Certificate
• Spot the Flaw Certificate
• Lesson Planning Certificate
• SafeSport Trained
• CPR/AED Certified

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