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Open Gym

9am-Noon

Announcing the CFMG Conjugate Club Cycle #2


Who: The Conjugate Club is open to everyone, but is limited to 20 people. This club is for anyone who is willing to dedicate time and focus specifically geared towards getting stronger.


What: The Conjugate System was developed by Louie Simmons of Westside Barbell. The system incorporates three basic methods of strength training: maximal effort (heavy), dynamic effort (speed), and repetition method (accessory exercises). Please read this article from the CFJ.


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Members of this CFMG Conjugate Club cycle will be asked to dedicate four months of their time to getting stronger. You will receive weekly programming from Coach Ian and/or Coach Betsy, and must limit yourself to only two conditioning ("met-con") workouts per week in order to gain the full effect.


This club is for serious trainees only. We are recommending at least one year of actual CrossFit training before joining this club. This will ensure that you have already built a somewhat solid strength and conditioning foundation. No cherry picking and no compromising!


The CFMG Conjugate Club will be an ongoing club that runs in cycles. For each new cycle, we will open up registration to new trainees, so that everyone can get some experience.


When: This club will start on Monday, January 6th and will run for four months. We will also offer one coached session per month, most likely on Saturday morning depending on participants schedules. We will make decision once we see what sort of interest we have.


Where: CFMG. You will complete most sessions on your own, though we suggest training with other club members. As long as you have access to all the necessary equipment, you can follow our club programming anywhere.


Why: We know there are some of you who have been training for some time and are looking to build some serious strength. We also now there are some of you who want to perform better in the CrossFit Open. This is an excellent way to start preparing for next year.


Cost: $120/month for weekly programming, once a month coached training time on a Saturday, a Conjugate Club t-shirt, and access to our private Conjugate Club FB group where we will track progress/PRs, find workout partners/times, and share feedback. *You may freeze you current CFMG membership in order to join this this club but if you do come to our regular Classes twice a week you will need a class card ($100).


Data: Here are just a few PRs from some of the participants from our first CFMG Conjugate Club Cycle:


Tenley

1st muscle-up

100# push-press x3 (5# PR)

125# jerk (10# PR)

95# push press (10# PR)

140 back squat (17# PR)

93# snatch (13# PR)


Dave T.

180# snatch

230# jerk (5# PR)

300# back squat (15#)

240# squat clean (5#)


Maria

205# back squat (30# PR)

115# push press (30# PR)

130# jerk (5# PR)

Jason W.
245# jerk
330# back squat (15# PR)

Mark L.
260# back squat (20# PR)
225# jerk (20#)

Partner WOD:

Please Note: We will only be holding the 8am and 9am class today.


AMRAP in 5 min.

30 Wall Ball Shots (20#/14#)

30 Box Jumps (24”/20”)


HOLD PLANK POSITION


Rest 2:00


AMRAP in 5 min

30 Burpees

30 KB Swings (53#/35#)


HOLD BUMPER OVERHEAD (45#/25#)


Rest 2:00


AMRAP in 5 min.

30 Calories on Rower

30 Abmat Sit-Ups


HOLD LEGS 6 INCHES OFF GROUND


Partners will switch as needed during each AMRAP. One person performs reps while the other holds the listed position (in caps).


Have you RSVPed to the CFMG Ugly Sweater Holiday Partner WOD and Paleo Potluck on Friday, December 20th at 5pm? Please join us!


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Skill: Kipping Pull-Up or Butterfly Pull-Up Progressions


SWOD:

A1) Strict HSPU 5/5/5/5/5

A2) Weighted Pull-Ups 6/6/6/6/6

WOD:

Partner WOD:

Partner #1 completes a 200m sprint

Partner #2 does box step ups until partner #1 returns (20”)

-5 rounds for time-

(Each partner completes 5 rounds)


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AMRAP in 20 min.

400m Run

21 KB Swings (53#/35#)

15 Toes-to-Bar

9 Dips

You may use the rings or bars for your dips. Please expect to share rings and/or bars.

 

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SWOD: Clean and Jerk 4/4/3/3/3

A1) Clean Pulls 5/5/5/5/5

A2) Bench Press 8/8/6/6/6

 

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Please don't forget to show your support for the FIRST CrossFit Charter School in San Diego (or anywhere) THIS week on Tuesday, December 3rd at 4pm at the San Diego Board of Education, to find out how the board will vote on Empower Charter School's charter.  We need as many people as possible to show the board how much we need this school.  For more information, please click here.

Please wear green and meet at: The San Diego Board of Education, 4100 Normal Street, San Diego, CA 92103.

Skill: Muscle-Up or Pull-Up Progressions

WOD:

“Amanda”

9-7-5

Muscle-Ups

(Sub for Muscle-Ups is Pull-Ups: 18-14-10)

Squat Snatches (135#/95#)

-8 min. time cap-

Finisher:

GHD Sit-Ups 10/10/10/10/10

 

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Please don't forget to show your support for the FIRST CrossFit Charter School in San Diego (or anywhere) THIS week on Tuesday, December 3rd at 4pm at the San Diego Board of Education, to find out how the board will vote on Empower Charter School's charter.  We need as many people as possible to show the board how much we need this school.  For more information, please click here.

Please wear green and meet at: The San Diego Board of Education, 4100 Normal Street, San Diego, CA 92103.

 

SWOD: Build up to 1RM Front Squat

WOD:

AMRAP in 10 min.

5 Power Cleans (135#/95#)

10 Push-Ups

10 Air Squats

At the top of each minute, complete 5 burpees.  When your set of burpees is complete, pick up where you left off during the WOD.

 

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No Open Gym

Go out and seek your own adventure today.  See you Monday!

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