Strengthening the CrossFit Community

by TaylorDrescher6. March 2013 08:10

Movements are vision driven, they are bout people on the outside, they inspire sacrificial commitment, affect masses, and innovate through flexibility. Let this be our vision to have the strongest possible CrossFit Community throughout Cincinnati. CrossFit Conjugate has a goal and vision of transforming clients and athletes beyond what they ever imagined, but we also want to assist in evolving the others outside of our own gym.  We believe that just as iron sharpens iron, one man sharpens another, or in other words, one gym sharpens another. We want to thank Stephen Flamm and Megan McAuley from Cincinnati Strength and Conditioning for stopping by our gym and getting in a work out. It is refreshing to see new faces in the gym and we are excited to begin this journey with our surrounding coaches.  We are more than happy to aid in helping members from other gyms, not just specifically our own.  With gym owners like Stephen Flamm, JD and Bryan from CrossFit Ya’ll, and Rainer Hartmen from CrossFit Cincinnati we see a bright future for the Cincinnati CrossFit Community.

Any CrossFitter knows that when doing a workout, your worst enemy is yourself. You may work out side by side another individual, but you know that if you don’t do your PERSONAL best, there are no hopes for coming out on top. It is known that even Rich Froning and Dan Bailey may compete against each other in the Games, but on the sidelines they consider one another best buds. With this said, we believe that we should all work together to create an unstoppable society starting by integrating our gym thoughts, ideas, strengths and weaknesses in order to lift one another up. The strength of a team far exceeds those of any individual, and big things will happen to those who work together. It is crucial to understand that the power of community to reach goals is significant. Sometimes we need to realize that we need help in an area of weakness; pride and shame are two characteristics that will keep any athlete from growing.  Do not be ashamed to ask for help, yet do not have too much pride to offer any.


Slow Progress is Progress

by TaylorDrescher26. February 2013 08:27

Yesterday was a great training day at CrossFit Conjugate. We worked on max effort lower. The competitors completed a variation of dead lift, by pulling from a deficit. Which for most athletes was a new movement that they had never tried before. This variation of DL is definitely harder, creating a longer distance to pull the weight when standing on mats. Michelle Gearhart pulled 235lbs, only 5 lbs lighter than her old conventional PR. Hannah King started at CF Conjugate with a ROUGH max DL at 185 lbs, and pulled and an easy 205 from deficit yesterday. Josh Pfetzer, came to Conjuagte with intentions of strength gains, with an important goal of deadlifting over 400. His PR when he came was 385. Yesterday 390 came right off the ground with a smooth speed and good finish in an upright position finishing with the glutes, instead of rolling forward into the quads.

CrossFit is a very anterior chain dominant sport. I have noticed as a coach, that a lot of Crossfitters have greats asses........but they don't work! Meaning the glutes are not firing, and most individuals are quad dominant with a lack of strength in the posterior chain. Through using the Conjugate method we emphasize the importance of improving those areas that are lacking by including top sets of accessory movements. One of our main goals is to strengthen the hips, glutes, hamstrings, and spinal erectors. We have spent the last month and a half working on these accessory movements in our classes and are already seeing progress and PRs. We constantly vary the chosen exercises so that "accommodation" does not occur and stall the body from making gains.

Great Job to all the athletes yesterday. Remember that consistency is key, and slow progress is still progress. I am eager to see what the future holds and continue to watch the strength gains go through the roof.




Road Trip to Westside

by TaylorDrescher24. February 2013 18:56

CrossFit Conjugate Coaches Shane, Laura, Kursten and myself made a road trip to Columbus to visit the world famous Westside Barbell to visit the legendary Louie Simmons himself. The day started off with breakfast at Bob Evans where Louie eats every morning at 7:30. As Kursten and myself excitedly sat next to the man who has created the training system that has changed our lives, we quickly understood why this man is just that....a legend. Through Westside's Conjugate method, Louie has produced 7 out of 10 all time world record holder men, and 5 out of 10 women. He is most certainly patriotic, but openly gives credit to the Soviet and Bulgarian systems and methods of training in which the conjugate method has derived from. One of the most appreciated characteristics I noticed about Louie, is that he will admit, if he is not the best in the world at something (which isn't much, he's pretty much a genius,) he will not hold an athlete back in their training progress. He will send that athlete to someone who is the best at what they do. While Louie is the God father of strength there are sport specific movements that require experts of technique to excel.(Which is why Shane and Laura have hired experienced and well rounded CrossFit coaches that excel in gymnastics, Olympic lifting, and CrossFit itself.)  Listening to him speak about this reminded me so much of Shane. Like Louie, Shane and Laura are so amazing at what they do, yet very humble, always give credit to those that deserve, and will not pretend to be an expert at something that they are not. These are characteristics that will keep relationships long lasting and growing. As well as allowing athletes to truly reach their full potentials.

After breakfast we made our way to Westside. On the front door reads a sign; " NOTICE. To be Considered a member of Westside Barbell, you must fulfill the below criteria! As Westside Barbell is a PRIVATE CLUB any individual('s) who wants to become a new member must be invited by Louie Simmons for a "trial session" or voted in unanimously by all members. This is the ONLY way an individual will be eligible to train at Westside, No Exceptions. Visitors welcome by appointment only." We looked at Laura and Shane and said, " Can we go in?!?!" Walking in was an unforgettable moment. As I'm sure many individuals have encountered the same feeling before, it was breath taking. The gym is not brand new, fancy shmancy, or enormous in size. It was a landmark where years of research had taken place. Years of success and failures, trial and error, blood, sweat, tears, and triumph. Where the world's strongest woman, Laura Phelps' name covered the wall in world records on both men's and women's charts. Where those with the will to succeed were given the best tools to reach their potential. Louie is goal driven and it is undoubtedly and most noticeably engrained in him to be the WORLD's best, and produce the WORLD's best. Westside is an atmosphere where only the BEST are trained, to become the BEST, that gym is simply the BEST gym I have ever been to. Like I said, not because of the tangible, but because of all the intangible that lies within.


The coaches and athletes set the tone and build the atmosphere for every gym throughout the nation. There are thousands of CrossFit gyms and more on the rise. But what sets us apart from others?  CrossFit Conjugate has been carefully thought out and planned to emulate and reciprocate athletes of Louie Simmons' Caliber. The Best that they can possibly be. Through using the scientifically and world record proven conjugate method, with the combination of educated, experienced, and humble coaches. With your full dedication and 100% commitment, you are guaranteed to reach your full potential in strength and as a crossfitter. We are not saying that only those invited are allowed into our gym. But yes as a coach I will say that I only want athletes and individuals that want to be the best possible version of themselves. An athlete that is willing to work hard, get up when they fail, be coachable, and wants to succeed. Whether succeeding for them is getting their first pull up or making it to the CrossFit Games.