The CrossFit Program

A core strength and conditioning program for anyone at any age and at any level of fitness with the desire to learn how to move safely, effectively and with efficacy.

The movements that are learned and used in everyday life are the focus.  These are functional movements.  We have to pick up objects, carry objects, and move our bodies throughout our day.  Whether we just want to move better and feel better than we do now or we want to see how well we can move, learning the proper mechanics of functional movement provides us with increased work capacity.

Increased work capacity is the ability to do more of the things we want to do more easily and more often.

CrossFit combines the functional movements that are utilized in gymnastics, olympic weightlifting and metabolic conditioning, beginning with the basic elements of these movements.  Meaning they are broken down to their bare bones so we can practice the movements at our own level of ability

These movements are performed in a constantly varying program that is specifically designed to make us better.  The more variations and combinations of movements that we do, the more efficient we become in doing anything we want to do.

We perform these movements scaled to our ability so that we may move through them fluidly which allows us to reach a high intensity.  This intensity is the stimulus that activates our growth to become better physically and mentally.

CrossFit is constantly varied functional movements performed at high intensity.

It begins by developing our 10 general physical skills: endurance, stamina, strength, flexibility, speed, power, balance, accuracy, coordination, and agility.

Westside Barbell’s Conjugate Method

Westside Barbell was created by world renowned powerlifter Louie Simmons. Through experience and constant relentless research of many different methods - some of which include percent, conjugate, dynamic, maximum effort, lifting technique, work capacity, rehabilitation and restoration, reactive and contrast, and special strengths - Louie created and continued to evolve the Westside Conjugate Method that became adaptable for all athletic needs with a firm commitment to scientific research, cited material references, and applying physics, biomechanics, and physiology principles to strength training.

The Conjugate Method is a weekly strength and conditioning training system that decreases physical weakness. It switches through different exercises, variations, and physical effort levels to ensure you continuously get as strong and athletic as necessary for whatever objective you set and avoiding overuse injuries. Its success relies on a training hierarchy that constantly rotates stimulus and intensities to increase positive changes to your physical health while reducing injury risk.

Louie Simmons was widely recognized as the strength coaches, strength coach. Louie's contributions to the field of strength training have influenced and inspired athletes, coaches, and trainers worldwide. On March 24th, 2022, Louie Simmons passed away.

At Lugal, we have incorporated the Conjugate Method into our strength and skills programming of CrossFit and Lugal Strength. Following 3 week cycles of progressive load, daily variation from hip hinge (squat/deadlift, etc.), upper body push, upper body pull, olympic weightlifting, handstand work, plyometrics, accessories, provides focused work on weaknesses, many variations and reduction of overuse injuries.