Programming CrossFit Strength Endurance and Capacity | The Conjugate System

Programming CrossFit strength endurance and capacity from the eyes of a strength & conditioning coach. After 10 years at Westside Barbell, using the Conjugate System in the NCAA, for professional athletes, and for tactical operators when working for the Department of Defense, I take time at Endeavor Defense in Hilliard Ohio to lay it out. During this over 2 hour section, I go over what I've done and what I've seen done with positive results. This includes 1RMs v top sets, the argument for low volume strength work in a high volume sport, how to adopt the bodybuilding mentality to drive auxiliaries indefinitely, and how 'adaptation' drives performance. From what the BASICS of a CrossFit athlete's training can be (there are no absolutes) in this storied system to how I trained and witnessed at Westside...and even some anecdotes from Louie Simmons himself.
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0:00 - My Time at Westside
6:34 - My Coaching Mentality
9:20 - JUSTIFY EVERYTHING
13:16 - Progressive Overload...THE BASE of BASICS.
21:56 - How Long to Run as Auxiliary Lift
30:11 - Strength Endurance Development (Sets v Reps)
41:44 - Max Effort Lower (WSBB v CrossFit Individual)
1:06:00 - Max Effort Upper (WSBB v CrossFit Individual)
1:30:12 - Dynamic Effort Lower (WSBB v CrossFit Individual)
2:02:28 - Dynamic Effort Upper (WSBB v CrossFit Individual)
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DISCLAIMER: There are many ways to skin the metaphorical cat, this is just one. This was 2 hours of absolute BASICS from base progressive overload principles, to the set-up of the classical Westside Barbell Conjugate template. Many intricacies of the system were not touched (ex., rotating of specialty bars, varying primary lifts for the individual, box jumps, etc.) due to time constraints. Further in-depth questions were then addressed in the following Q&A section, which hinged greatly on the interests of those in attendance.
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