Crossfit Level 3 - Conjugate Crossfit (PDF-Crossfit Journal) (D2) Flashcards
Westside is a unique system developed by whom?
Louie Simmons.
What is the cornerstones of Westside?
Conjugate system.
What is the conjugate system?
A method that utilizes a frequent rotation of excercices or variations of said excercices in order to prelude neural overtraining and work on weaknesses.
The conjugate system also creates a chaotic form of periodization. What is the periodization?
One of volume.
Another Westside staple, is Maximum Effort (ME) day. What is ME?
ME training involved a progressive warm-up to a maxium single attempt (1 RM).
Those familiar with the Westside have also likely also heart the term “dynamic effort” (DE)?
What is this?
DE is the facet of the Westside Program which is also known as “Speed work.” DE days use realtively light loads (typically 50 to 60 percent intensity) moved for 2-3 repetitions as quickly as possible.
What is the primary goal of DE training?
Teach the nervous system how to be more explosive.
Per Simmons, the advent of DE day was due to what?
The inability of most trainees to tolerate to ME days per week. The DE days were thus initially incorporated as a less-intense training session or to say it another way, as a type of active recovery.
How many ME days are performed each week and how much time of seperation?
- two ME days are performed each week
- Sepearted by 72 hours
What is the only caveat with met-cons?
Those that involved lower repetitions or heavier loads are avoided during the program.
ME days include assistance work. The assistance work includes what?
Isolation excerciese.
