Programming Focus Weekly Notes – 5/8/2022

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

In-House Powerlifting Meet:
Coach Dee completing the Back Squat

The best gyms will always provide a thoughtful programming focus, to optimize your workouts and help you reach your fitness and health goals. Here at Eminence, the types of classes that we offer and the programming for each class, are carefully planned out each week. 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

We are continuing our mesocycle with our “Build the Base” workouts, Heavy Days, Olympic weightlifting technique plus MetCon, and some classic CrossFit workouts. Our programming focus this week contains some higher repetition volume workouts, so listen to your body and recover as needed. Remember that you don’t have to go 100% every single workout – we are more interested with consistency over time in order to keep your body healthy.

  • Monday: “Build the Base” workout for the week. It is in a little different format than we usually complete them, but still, a longer duration workout for the week.
  • Tuesday: Our high volume workout that includes some higher technique movements like chest to bar and double unders, and overhead squats in a chipper format. Come in with a game plan to help you stay successful in this workout.
  • Wednesday: Weightlifting day, with a MetCon. Great day to work on technique and get the heart rate moving in the second workout.
  • Thursday: Heavy Day! We are working on some higher rep Bench Press today. NEVER MISS BENCH DAY!
  • Friday: A nice mixture of technical movements and grunt work. This is our moderate time domain of the week, so remember to pace yourself, especially on the toes to bar.
  • Saturday: Rowing, man-makers, and rope climbs – doesn’t get much better than that. This one will definitely get a little grippy!

Olympic Weightlifting

Week three of our pendulum cycle, which means we are working at 85%. Remember that we are working on speed-strength during Thursday and Fridays, even if the movements are at 85% – treat it as RPE 8.5 and adjust the weight if necessary to maintain speed. We are folding in more volume, especially in the strength movements, as that is our priority. You will start to see more pulls and squats in the programming in the next few weeks to ensure we are continuing to increase our weight. We are managing CNS fatigue by utilizing more challenging technique movements during our max effort, which will prevent us from loading the barbell too heavy.

Powerlifting

Start of a new mesocycle – we are adding volume to build some muscle and some GPP. Start of our volume bench cycle for our speed day as well – goal is to complete the rep scheme with a rep in reserve. We will continue the rep scheme until we can’t anymore in the next few weeks, then move up in volume, but lower the intensity. We have a repetition method workout on Sunday that will be challenging but fun. Remember these days are all about restoration and staying healthy to allow us to improve in future workouts – don’t miss it!

EminenceFIT

(Formerly Cardio Club) – Benchmark on Wednesday to see where we are at in our Murph Prep. Looking forward to a Half Murph Workout – it is a good indicator of where you are currently at, with the goal being sub 20 minutes. Come in to test out your gains on Wednesday! We continue our programming to try to increase volume in the run, squat, push-up, and pull-up on the weekend and the next few weeks. Can you believe there are only 3+ weeks left before Murph? The remainder of the programming is out there for the month to help you prepare.

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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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