ACF Fall 2016 Programming
Monday, September 12th, 2016 starts our new programming block at ACF!
For our daily Workout of the Day (WOD) Strength & Conditioning Programming, we will be using TZ Strength Programming. TZ Strength Programming is well designed, fun and effective. Every block, there are PRs across the board. TZ Strength programming uses basic equipment, nothing fancy necessary. Warm-ups, scaling guides, timecaps, and a target intensity are included for each workout, so all of the coaches know exactly how to modify the day’s training for every member – no guesswork required.
Tuesdays at 6:30pm are now Powerlifting. Our very own “competition-tested” Powerlifter, Josie is coaching it, and she’s got some great programming written for us. Josie recently completed her own multi-month training cycle, culminating in her outstanding performance at the Juggernaut Powerlifting Meet. In competition, she Back Squatted 270 lbs, Bench Pressed 143 lbs, and Deadlifted 330 lbs. This first Powerlifting cycle will focus on two main lifts, the deadlift and the bench press. This cycle will run 12 weeks, and will culminate with a 1 RM test of the Deadlift and the Bench Press during the week of November 29th. Each class will include the two main lifts and additional accessory exercises to help strengthen those lifts. Powerlifting will reinforce proper technique and incorporate the correct special exercises to enhance your CrossFit performance, as well as increase loads on your Olympic lifts.
Saturdays at 8:00am are still Weightlifting. Our “competition-tested” Weightlifter, Rodney is coaching it. Rodney has just recently completed his own multi-month training cycle where he added some serious gains to his Snatch and Clean & Jerk, snatching 205 lbs and jerking 280 lbs. He also competed in the Double Barrel Open Weightlifting Competition. Each Weightlifting class will include one of the main lifts as well as additional accessory work to help strengthen the two main lifts.
I’m looking forward to this great block of programming we have coming up. Get motivated, stay committed, and get your butt in the gym as much as possible. I would love to see you all in here five days a week. The more committed you are to this program, the more results you are going to get from it.
Let’s all crush it together, no excuses, see you in the box!
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