A+ R A-

7/15/2013

Introducing the CFMG Conjugate Club


Who: The Conjugate Club is open to CFMG members only, 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.


Dim lights Embed Embed this video on your site


Members of the first CFMG Conjugate Club cycle will be asked to dedicate five 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, July 29th. The first CFMG Conjugate Club cycle will last five months. Our plan is to meet-up on Saturdays either earlier in the morning or later in the afternoon. 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: $100/month for weekly programming, once a week meeting/training time on Saturdays, 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.


Data: For the past three months, the following people experimented with the Conjugate System. That gave us time to see what sort of gains could be made following this system. Keep in mind that the people listed below have been training for quite some time. For them to hit PRs in a three month time-span is pretty incredible.


Coach "Hugs" Tami

Back Squat: 200#, up from 170#

Split Jerk: 150#, up from 140#

Hang Power Clean: 140#, up from 137.5#

Squat Clean: 145#, up from 135#

Coach Hugs has also completed a couple muscle-ups during this three month cycle.


Coach Betsy

Back Squat: 165#, up from 140#

Split Jerk: 125#, up from 115#

Squat Clean: 120#, up from 110#

Bench Press: 120#, baseline measurement

Coach Betsy also achieved several body weight/skill PRs with weighted dips, pull-ups, and pistols.  Deadlift and snatch, though not tested, were all improved through accessory exercises.


Coach Lindsay

Bench Press: 120x2, up from 115#

Back Squat: 198# x 5, previous 1RM is 200#

Split Jerk: 153#x3, previous 1RM is 155#

Strict Weighted Pull-ups: 18# x 5 and 26# x 2


"Despite a lot of travel this summer, which also forced me to unfortunately miss most of the actual 1RM testing periods,  overcoming and slowly healing from a serious injury, and an unconventional work schedule that includes nights, weekends, and 12+ hours on the job, I have indeed made some gains!  It's definitely something I want to continue and I hope now that with less travel and a healthier/injury-recovered body, I will be able to gain more!" - Coach Lindsay


Coach Hunter

Back Squat: 335#, up from 325#
Split Jerk: 285# up from 260#

Squat Clean: 264#, up from 260#

Bench Press: 280#, ties all time PR, but did this one at a lighter BW

Snatch: 198#, up from 195#, not part of cycle but tested it anyway
Deadlift: 450#, up from 425#

"Nate": 14+ rounds, up from 13 rounds

"Murph": 41:38 with a weighted vest, up from 45:00 with no vest

Weighted chin up: 106#, up from 100#


Coach Ian

Split Jerk: 300#, 302#, and 305#, up from 275#

Push Press: 265#, up from 255#

Squat Clean: 290#, up from 280#

Bench Press: 285#, this was a baseline measurement.

"Nate": 17 Rounds and 3 reps, up from 15 rounds

"Annie": 5:57, down from 6:30


Gregg C.

Squat Clean: 205#, up from 190#

Bench Press: 245#, up 20# from beginning of cycle but not a lifetime PR


Darren G.

Squat Clean: 265#, up from 245#

Jerk: 305#, up from 300#


Brad W.

Back Squat: 285#, up from 265#

Front Squat: 260#, up from 250#

Split Jerk: 230#, up from 210#

Bench Press: 230#, up from 220#


2013 Left Coast Invitational Judges meeting this Saturday (7/20) at 11am. CFMG will not be holding a free beginner WOD this week and the gym will be shut down to non-judges from 10am-Noon. We will still hold the Noon class this Saturday.



Mobility:

A1) Shoulder distraction, 1 min each arm x 2 sets

A2) Racked position mob. drill, 1 min each arm x 2 sets


WOD:

2013 LCI Workout #1

AMRAP in 6 min

8 Deadlifts (185#/135#) or (155#/105#)

6 Hang Power cleans

4 Should to overhead


Dim lights Embed Embed this video on your site

Latest W.O.D.

Prev Next

12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

ian - avatar ian 14 Dec 2014 Hits:82 W.O.D.

Read more

12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

ian - avatar ian 14 Dec 2014 Hits:102 W.O.D.

Read more

12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:116 W.O.D.

Read more

12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
) 4 Muscle-Ups (Sub=8 Pull-ups) The Pornographication of Fitness Needs to Stop 5 Steps to Caring for...

ian - avatar ian 14 Dec 2014 Hits:154 W.O.D.

Read more

12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

ian - avatar ian 14 Dec 2014 Hits:146 W.O.D.

Read more

12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

ian - avatar ian 14 Dec 2014 Hits:144 W.O.D.

Read more

12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

ian - avatar ian 09 Dec 2014 Hits:80 W.O.D.

Read more

12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

ian - avatar ian 09 Dec 2014 Hits:138 W.O.D.

Read more

12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

ian - avatar ian 09 Dec 2014 Hits:142 W.O.D.

Read more

12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

ian - avatar ian 07 Dec 2014 Hits:163 W.O.D.

Read more

12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

ian - avatar ian 07 Dec 2014 Hits:181 W.O.D.

Read more

12/09/2014

12/09/2014

SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

ian - avatar ian 07 Dec 2014 Hits:133 W.O.D.

Read more