Over my CrossFit career, as an athlete, I have tried a wide-variety of programming.
When I first started in 2010, I stuck with the basic programming for classes and added an hour of kettlebell training to that. For my first year and a half, I tried to expose myself to anything and everything that was offered at my gym to get better at my craft. At the beginning of 2012, I was introduced to Outlaw Programming which places a big emphasis on Olympic Weightlifting, while also taking into account the sport of CrossFit and training around the CrossFit season for high-level athletes. I gained a lot of efficiency in my olympic weightlifting movements and the programming, overall, set me up well for competing at Regionals. The next year, 2013, due to my glaring weakness in gymnastics, I decided to begin following Invictus Programming, which places a good emphasis on gymnastics while, again, programming based on the CrossFit season. I enjoyed the exploitation of my weaknesses that Invictus programming offered and definitely saw improvements in my gymnastics movements. About six months into Invictus Programming, due to taking on a new coach, I transitioned into OPT Training, which places a big emphasis on the energy systems of the body. OPT training really helped prepare my motor and helped me develop a good grasp on pacing and strategizing for workouts. This past year, after Regionals, my coach transistioned my programming to the Conjugate Method, which is very unorthodox in comparison to typical CrossFit programming, due to the variation of movements and the incorporation of bands and chains; however, for me, it has been the one program that I have seen the most gains from, in all aspects of my training, and one that has actually alleviated the tendonitis and other aches and pains I have had/experienced over my CrossFit career. The Conjugate Method seems to place me in a position of TRAINING
which definitely helps over the long CrossFit season and allows my body to rest and recover while not sacrificing improvements in my sport.
With all that as an introduction, that is a BIG REASON why we have decided to use the Conjugate Method for our programming at CrossFit Unscathed. Therefore, this week you will be establishing 1 Rep Maxes for 6 of the major lifts that we will be testing, using, and improving over the next 36 weeks. Tomorrow you will be establishing a CrossFit Total: a 1 rep max for the Back Squat, Deadlift, and Strict Press. Following that, throughout the week, you will be establishing a 1 rep max Bench Press, Box Squat, and Floor Press. All of these numbers we will track and use to improve your overall strength, which will make you an overall better athlete…why? Because A STRONGER ATHLETE IS A BETTER ATHLETE. Once we establish your maxes this week,
We will be starting a 36-week strength cycle on March 23rd, based on the Conjugate template, that will include bands, chains, sled tows and a bunch of other new and fun things which will help you to increase your strength, decrease your susceptibility to injury, and make training NEW, EXCITING, and SO MUCH FUN!
So, on that note, LET’S DO THIS! It all begins tomorrow, and I cannot wait to begin this journey of
with ALL OF YOU!
To a new week of establishing maxes, a new cycle of gaining strength, and a new journey of building an unbelievable foundation as individuals and as a family! #thegoodlife @crossfitunscathed 😉