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12/7/2013

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).

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