In this episode we discuss the use of specialty bars for lower body days.

This episode covers a broad spectrum of subjects. Tune in and have a listen. If you've got questions, comments, or there's something in particular you'd like to hear us talk about post them to our YouTube channel.

In this episode we talk about what we've used as coaches to keep our athletes healthy and how we've modified for or accommodated injuries along the way.

In this episode we talk about the community, culture, personalities, and effort it takes to build a successful team environment.

This is part 2 of 2 episodes talking about how we train age group athletes. In this episode we discuss some of the nuances of working with masters athletes.

This is part 1 of 2 episodes talking about how we train age group athletes. In this episode we talk about what we've learned and what we prioritize in working with youths.

In this episode, Shane, Chris and Jesse discuss how they use the conjugate system to help CrossFitters build and progress their Olympic lifts.

Every day we face choices and those choices define who we are. Join us while we discuss ideas on how goals are set and achieved, how training partners and community can be a critical component to optimize training, and how injuries can be opportunity for growth. 

In this episode we talk with Jordan Berke from RepOne Strength about velocity training and the RepOne velocity meter. 

In this episode, we talk with Jesse “The Wizard” Ward on a broad spectrum of topics in the CrossFit and conjugate genre. Jesse is a CrossFit Level 4 trainer who’s been in the training industry for more than 20 years. He owns two CrossFit gyms and has been a Games judge for more than a decade. Jesse has worked with a range of athletes including a world class rower, a westside lifter, and multiple CrossFit competitors. This guy is a legend and this podcast is full of great training conversations, rich in CrossFit history and nostalgia.

In this episode we sit down with LeeAnn Starr and discuss how her and Shane applied the Conjugate System to improve her collegiate and professional volleyball career from a mental and physical standpoint, as well as the critical role it played returning from injury.

Different athletes require different strategies to improve performance. In this episode we discuss a broad spectrum of topics including: assessing, programming, movement selection, and time management for the athletes we work with.

In this episode we are joined by Adam Neiffer, owner of CrossFit Fort Vancouver located in Vancouver, WA. Adam has lead his gym to the CrossFit Games 10 times over the same number of years and is one of the top CrossFit coaches in the world. Past his teams success his coaching resume also includes two time CrossFit Games champion Justin Medeiros, Australian Ellie Turner (18th at the Games in 2022), Trista Smith (4th in the 16-17 age group at the Games in 2022), Team USA Coach (2017 CrossFit Invitational), as well as countless other age group athletes. 

Finishers and midline may be the last things on the list of most training days, but they are a far cry from being the least important.

Accessory work accounts for 80% of our training and is a cornerstone in the success we've had with lifters, CrossFitters, and sport athletes. Coaches and athletes should know the movements, order, sets, reps, rest periods, and intensities that strengthen their weaknesses and move them or the people they work with towards their goals. 

The Dynamic Effort Method accounts for two of the four primary days in the Conjugate System. In this episode we discuss how we apply it to the athletes and CrossFitters we work with.

In general, the athletes we all work with max out one upper body and one lower body lift each week. In this episode we discuss the specifics of why we do this and what it looks likes.

Hosts Shane Sweatt, Chris McDonald, and Jesse Bifano discuss their application of the Conjugate Method and its value to CrossFit and sport athletes. This episode introduces the hosts and covers the macro view of the system before subsequent episodes delve into the finer details.