CFWS Conjugate Strength Training Program 2012
Caution — This program WILL yield strength and power gains like you have not yet seen in your training. If you do not want to improve your fitness, DO NOT participate in this program.
Side Note: ALL CFWS athletes will be put through the Conjugate Strength program, which means ALL CFWS athletes should expect increased fitness over the next three months. Read on for more details.
Some of you may have already noticed the repeating trend from last year with the sequence of events that have taken place over the last 3 weeks at CFWS. We launched the mobility challenge in the middle of August. Two weeks later, we assessed your strength and ability to produce high levels of power output with CrossFit Total, followed by a week of benchmark CF WODs. Then, Boom! This week, we have launched the first of 12 weeks of the CrossFit West Sacramento Conjugate Strength program. There is no doubt that without formally announcing we were doing as much, CFWS athletes who were with us last year around this time have recognized the trend and were able to see what is happening around them. For those of you who weren’t around back then (and there are a bunch of you), here’s the lowdown on what you are about to go through. We will be focusing directly on getting stronger in specific lifts, coupled with short and intense metcon WODs all while focusing on mobility most days of the week in a structured, yet randomized program that will allow for HUGE gains in all aspects of fitness.
Make no mistake about it. This 12 week cycle is designed to make everyone in the gym stronger.
What we are not doing, however, is forgetting about the importance of creating very high metabolic demand on the body with short and highly intense metabolic conditioning workouts. Many of these WODs will be time capped to limit the total duration of these Metcons and ensure we are keeping intenisty as high as we possibly can. You will also notice the fact that we are in fact prescribing mobility work during the majority of the days out of the week. This does not mean that we don’t want you to do mobility on your own also, it just means that we will be working some of the mobility techniques that will best set you up for success in the strength workout for any given day.
I have taken the time to post the entire macro view of our workouts from now through Thanksgiving with the hopes that it helps everyone organize their busy schedules around what it is we are trying to do in the box. The most successful athletes will stick to this schedule 100%. We will offer only 1 flex day per week in the box, which will be a sliding rest day on Wednesdays and Thursdays. I will explain the sliding rest day here. It’s really very simple. If you miss Wednesday and come in Thursday, we will allow you to make up the Wednesday workout for that week on Thursday instead of doing the prescribed mobility on the board. That’s it. No other make-ups will be allowed. Saturday workouts will follow the programming template like any other day of the week. Sundays are always rest days.
Now, we must also take some time to explain what all this jargon means with our programming. See below for an excerpt from last year’s Conjugate Training Survival Guide blog post:
ME = Maximum Effort: These workouts bring you up to your one rep max and then demand you to continue to get single repetition sets either at or as near your max as possible.
DE – Dynamic Effort These workouts are performed at a percentage of your 1RM (usually somewhere between 55 and 65%). Moving this sub-maximal load as quickly through the concentric phase of the lift as possible is the objective of these efforts. The lifts are not difficult merely because the weight is heavy. Instead, the lifter makes the lifts more difficult my trying to move as quickly as possible against the load.
UE – Upper Extremity
LE – Lower Extremity
Primary Lift – This is the exercise that will primarily be focused on for either the Upper Extremity or Lower Extremity for a given cycle. This will by no means be the only lift utilized during the indicated time frame. The goal of any given cycle will be to get measurably better at the primary lifts assigned to the cycle.
Metcon = Metabolic Conditioning – You know… 3,2,1 GO!!
Accessory – This is an additional workout that consists of accessory exercises that will put a huge overload on the muscle group(s) involved with the primary lift for a given day. In our Conjugate Strength program, Accessory workouts always accompany the dynamic effort days. You will also notice that metcons always accompany DE days as well. These days are the high volume days in our program. You can expect upwards of two hours worth of programming with the ME, Metcon and Accessory work for the day. These days are two workout days (one in the morning, one in the afternoon/evening). If you can’t make it in for both hours, the DE/metcon takes priority over the Accessory work.
Confused? No worries. Look at the outline below and it will begin to make more sense.
Primary Lifts: LE – Back Squat; UE – Press
|Day 1||Tuesday 9/4||DE Lower + Metcon + Accessory|
|Day 2||Wednesday 9/5||ME Upper/ Mobility|
|Day 3||Thursday 9/6||Metcon|
Skipping on Week 1 Due to Holiday on Monday
|Day 5||Friday 9/7||ME Lower/ Mobility|
|Day 6||Saturday 9/8||DE Upper + Metcon + Accessory|
|Day 7||Sunday 9/9||Rest/ Mobility|
|Day 8||Monday 9/10||ME Upper/ Mobility|
|Day 9||Tuesday 9/11||DE Lower + Metcon + Accessory|
|Day 10||Wednesday 9/12||Metcon|
|Day 11||Thursday 9/13||Rest/Mobility|
|Day 12||Friday 9/14||DE Upper + Metcon + Accessory|
|Day 13||Saturday 9/15||ME Lower/ Mobility|
|Day 14||Sunday 9/16||Rest/ Mobility|
|Day 15||Monday 9/17||Metcon|
|Day 16||Tuesday 9/18||DE Lower + Metcon + Accessory|
|Day 17||Wednesday 9/19||ME Upper/ Mobility|
|Day 18||Thursday 9/20||Rest/Mobility|
|Day 19||Friday 9/21||ME Lower/ Mobility|
|Day 20||Saturday 9/22||DE Upper + Metcon + Accessory|
|Day 21||Sunday 9/23||Rest/ Mobility|
Primary Lifts: LE – Deadlift; UE – Pull-up
|Day 1||Monday 9/24||DE Lower + Metcon + Accessory|
|Day 2||Tuessday 9/25||ME Upper/ Mobility|
|Day 3||Wednesday 9/26||Metcon|
|Day 4||Thursday 9/27||Rest/Mobility|
|Day 5||Friday 9/28||ME Lower/ Mobility|
|Day 6||Saturday 9/29||DE Upper + Metcon + Accessory|
|Day 7||Sunday 9/30||Rest/ Mobility|
|Day 8||Monday 10/1||ME Upper/ Mobility|
|Day 9||Tuesday 10/2||DE Lower + Metcon + Accessory|
|Day 10||Wednesday 10/3||Metcon|
|Day 11||Thursday 10/4||Rest/Mobility|
|Day 12||Friday 10/5||DE Upper + Metcon + Accessory|
|Day 13||Saturday 10/6||ME Lower/ Mobility|
|Day 14||Sunday 10/7||Rest/ Mobility|
|Day 15||Monday 10/8||Metcon|
|Day 16||Tuesday 10/9||DE Lower + Metcon + Accessory|
|Day 17||Wednesday 10/10||ME Upper/ Mobility|
|Day 18||Thursday 10/11||Rest/Mobility|
|Day 19||Friday 10/12||ME Lower/ Mobility|
|Day 20||Saturday 10/13||DE Upper + Metcon + Accessory|
|Day 21||Sunday 10/14||Rest/ Mobility|
Primary Lifts: LE – Front Squat; UE – Split Jerk
|Day 1||Monday 10/15||DE Lower + Metcon + Accessory|
|Day 2||Tuessday 10/16||ME Upper/ Mobility|
|Day 3||Wednesday 10/17||Metcon|
|Day 4||Thursday 10/18||Rest/Mobility|
|Day 5||Friday 10/19||ME Lower/ Mobility|
|Day 6||Saturday 10/20||DE Upper + Metcon + Accessory|
|Day 7||Sunday 10/21||Rest/ Mobility|
|Day 8||Monday 10/22||ME Upper/ Mobility|
|Day 9||Tuesday 10/23||DE Lower + Metcon + Accessory|
|Day 10||Wednesday 10/24||Metcon|
|Day 11||Thursday 10/25||Rest/Mobility|
|Day 12||Friday 10/26||DE Upper + Metcon + Accessory|
|Day 13||Saturday 10/27||ME Lower/ Mobility|
|Day 14||Sunday 10/28||Rest/ Mobility|
|Day 15||Monday 10/29||Metcon|
|Day 16||Tuesday 10/30||DE Lower + Metcon + Accessory|
|Day 17||Wednesday 10/31||ME Upper/ Mobility|
|Day 18||Thursday 11/1||Rest/Mobility|
|Day 19||Friday 11/2||ME Lower/ Mobility|
|Day 20||Saturday 11/3||DE Upper + Metcon + Accessory|
|Day 21||Sunday 11/4||Rest/ Mobility|
Primary Lifts: LE – Clean; UE – Snatch
|Day 1||Monday 11/5||DE Lower + Metcon + Accessory|
|Day 2||Tuessday 11/6||ME Upper/ Mobility|
|Day 3||Wednesday 11/7||Metcon|
|Day 4||Thursday 11/8||Rest/Mobility|
|Day 5||Friday 11/9||ME Lower/ Mobility|
|Day 6||Saturday 11/10||DE Upper + Metcon + Accessory|
|Day 7||Sunday 11/11||Rest/ Mobility|
|Day 8||Monday 11/12||ME Upper/ Mobility|
|Day 9||Tuesday 11/13||DE Lower + Metcon + Accessory|
|Day 10||Wednesday 11/14||Metcon|
|Day 11||Thursday 11/15||Rest/Mobility|
|Day 12||Friday 11/16||DE Upper + Metcon + Accessory|
|Day 13||Saturday 11/17||ME Lower/ Mobility|
|Day 14||Sunday 11/18||Rest/ Mobility|
|Day 15||Monday 11/19||CFT|
|Day 16||Tuesday 11/20||CFT (if not yet done) / Diane|
|Day 17||Wednesday 11/21||CFT (if not yet done) / Grace|
|Day 18||Thursday 11/22||Rest/Mobility/Turkey|
|Day 19||Friday 11/23||CFT (if not yet done) / Karen|
|Day 20||Saturday 11/24||CFT (if not yet done) / Lynne|
|Day 21||Sunday 11/25||Rest/ Mobility|
So there you have it. You know what to expect for the next three months of programming. If you want results, you will be here for all the workouts we have outlined. We will still be utilizing Beyond the Whiteboard as our online WOD journal. If you are not already using a journal, START NOW!! You won’t be able to do this program without a working knowledge of how you strength/fitness is changing. We will be prescribing work loads at a percentage of your current 1RM for all lifts mentioned above. The only way to effectively find the correct overload is to know what your true 1RM loads are.
The CFWS coaching staff are all looking forward to the tremendous results that each of our athletes will see with this program. It may not seem like it right now, but the next three months will go by in the blink of an eye. You have the opportunity to finish 2012 strong and prepare yourself for greater success in 2013 than you may have ever imagined possible. If you can’t tell, I’m excited as hell for this thing to launch. Once you experience what all this hype is about, you will be too!!
Strap your lifting shoes on and let’s get started!! Commit to excellence and then expect nothing less of yourself. Oh, and don’t bother thanking me now. You can save that for November.