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Follow Conjugate Programming!

by Laura Phelps-Sweatt5. March 2014 13:20

Hello Strong People!

Over the past 14 months, and particularly as of late, we've been inundated with very similar inquiries, "What are you guys doing at Conjugate, and is there a way that we can do it, too?". Good news...YES you can!

Shane and I have spent the past 4 years teaching the CrossFit Powerlifting Trainer Course, and 14 months ago we opened CrossFit Conjugate where we have spent this time practicing what we've preached. We have taken the Westside Barbell Conjugate System and have incorporated it into CrossFit programming, with incredible results. Our results have proven themselves with all of our members who are constantly getting stronger and improving WOD times and performance. On a worldwide scale, we have athletes like Samantha Briggs and Lindsey Valenzuela (number 1 and 2 worldwide ranked CrossFit females) following our strength programming, and CrossFit Conjugate Black Team placing in the Top 25 for the first Open workout this year, 14.1. 

Ok, let's get to the good stuff! We've recently released our programming (very similar version, because we have very unique equipment at Conjugate that we cannot assume that the general public will have access to. So there are far more standard barbell movements.) to the public at an amazing price! Join the many others worldwide who are following us, and take your performance to the next level, and beyond! Please go to: www.WodFollow.com, and select "Conjugate" to get started! And email us, tag us, etc., to keep us posted on your progress!

In Strength,

Laura Phelps-Sweatt

www.WodFollow.com

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Announcements

Remember, HAVE FUN!

by LindseyKelly3. March 2014 07:40

 

 

 

 

Glenn W. getting after some Jerk work.

 

“Today and onwards, I stand proud, for the bridges I’ve climbed, for the battles I’ve won, and for the examples I’ve set, but most importantly, for the person I have become. I like who I am now, finally, at peace with me.”

-Heather James 

 

This time of year (in the CrossFit world) always reminds me of the days of college swimming championship season.  Everyone has worked their asses off in the"off" season (but let's be real, there was never an off season) and is ready to prove their "fitness" come February-July...but let's chill out for a second.  It's the Open.  Sure, it's a big deal because you have to get through the 5 weeks of cardio-ridden, light weight, never-ending AMRAPs, but news flash- so do 190,000+ other people.  You're not alone.  

 

As a coach, I love the Open because it's a time for my athletes to step out of their boundaries and comfort zones and push themselves to a place they never thought they could go.  They can reevaluate their goals and set higher and more amazing "expectations" for themselves, and continue to build upon their fitness and improve their lives.  They're happy, they're having fun, and they begin to love CrossFit and their community even more.  THIS is what the Open is about.

 

As a competitor, I sometimes see the opposite.  We really aren't any different from the athletes we coach in our classes, so why take the fun out of it?  This is my 4th year doing the Open WODs, and my 3rd as a "competitive" CrossFitter.  Last Friday I went into 14.1 without overthinking the WOD and knowing that if I really HAD to re-do the WOD I could, but I wanted to have fun.  It was Friday night and I was working out with some of my best friends, in one of my favorite places, and was surrounded by all the amazing people I get to coach everyday.  I was inspired by the performances I had seen all day, that I used that to fuel my workout.  Could I have done better? Sure!  Could I have redone the workout? Absolutely.  But I didn't...I was content with my score, I did what I needed to do for my team, and was able to refocus on the bigger picture. 

 

I by no means am discrediting the Open.  Ithink it's a crucial part of the Games season and I absolutely love when it rolls around because the atmosphere in the gym is truly something else (who doesn't love seeing people PR on everything from DUs to Snatching?!)  But at the end of the day, let's remember why we do this crazy sport of fitness.  It's fun.  We just like getting together and working out with our friends, for time :) Happy Open, y'all!  SO very proud of all my friends, near and far, stepping up to the plate for another crazy challenge! #herewego #conjugatestrong #2014

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Getting Geared up for 2014

by LindseyKelly30. December 2013 06:22

 

 

New Years is 2 days away...are you ready?  Are you ready to take on another adventure and continue this amazing journey you are on?  The start of a new year can be both nerve wracking and exciting, but we want you to head into the new year with an open mind and open heart, ready to be more fierce than ever.  How do you prepare for this next year?  Set goal!  Take a look at where you are and where you want to go and work from there.  Remember, there is no set time when you need to reach the "end" of your journey, because there should be no end!  You are constantly evolving along with your mind and body, so enjoy the ride! 

We wanted to give you a little guidance heading into the new year.  Below is a link to a document that will help you take a look at and evaluate where you are across a broad spectrum of things from your personal health to basic things in CrossFit.  The first part, with all the numbers, is solely for you.  This is something we want you to come back to every 3 months and reevaluate.  In the second two sections is where you are going to pick 3-4 things from part 1 and describe exactly what you'd like to work on, and then of course how you're going to improve upon these things and create an action plan.  These things are all things you can talk to a coach about as well, to help guide you in the direction of success.  After all, these are your goals and we want nothing more than to help you succeed!  Here's to a healthy, happy and successful 2014!

Quarterly Goal Setting Worksheet

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