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Two-Brain Radio Episode 5: Greg Everett

 

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Two-Brain Radio Episode 4: Jason Williams

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The Currency of Coffee

What’s your coffee worth? Depending on the time of day, that value could range from .30 to 5.00. As I wrote in “The Boldness Bump,” the price anchor for coffee has changed. But this essay is about the value of coffee to OTHERS. Coffee opens doors. Coffee stirs conversation. Here’s how I’ve used it to great advantage: In Catalyst’s annual “Fit It Forward” week, the first assignment I give our clients is literally “Buy a stranger a coffee.” Every year, in drive-thrus and coffee lines, dozens of Catalyst clients say, “I’ll pay for the guy behind me.” The benefit is far greater than the price of a cup, and the purchaser feels good all day. But until I told them to do it, few were. In our second location (2006,) our gym was above a women’s clothing shop. On opening day, I took the sales staff a tray of coffee as an introduction. That same afternoon, a teenager dropped a power snatch from over his head; all the track lighting in the shop below broke free and shattered. We resolved it peacefully. That coffee saved me five years of war with the neighbors. Before Catalyst opened, I sought advice from an elderly attorney. My partners-to-be were friendly guys with successful businesses, but I thought it wise to be careful. I walked down the street to the attorney’s office and stopped to buy him a coffee on the way. I could barely afford the coffee, let alone his advice, but he said, “Thanks for the coffee. I needed that. No bill.” In January 2013, I sat in the original Starbucks in Seattle with some of the HQ “inner circle”–Andy Stumpf, Sevan Metossian, and Jimi Letchford–and we were waiting for Greg. I was dangerously close to missing a flight home. But the wait gave me the opportunity to lay out what I was doing with 321GoProject over coffee. The next time I visited HQ, …

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The Conjugate System for the Competitive CrossFit Athlete

by Jason Brown At more and more CrossFit boxes there are regular people moving extraordinary weights on a weekly basis. At CrossFit 781 we certainly do not neglect our strength training and have solidified ourselves as one of the strongest boxes around. Some people may think we have a strength bias or that our conjugate training leans more towards people increasing their training maxes rather than their conditioning. I definitely think there is some truth to this, but I’m going to tell you why we are able to cover all our bases on a weekly basis as well as outline a basic week of training and the structure we use to achieve multi-dimensional training perspectives in balanced and efficient way. The conjugate system by definition is a system that has features that are inverse in nature. To further demonstrate the basis of the conjugate system, there are multiple perspectives to this system that make it so successful. One being Max Effort Work. Max effort work occurs twice per week for both lower and upper body. Here the loads are high and the training volume is low. The variations rotate weekly preventing accommodation, burnout, as well as consistent improvement of training maxes. Louie Simmons developed the conjugate system from the Bulgarian system where lifters would hit a max for the day regularly. The conjugate system utilizes a long list of variations where maxes for the day are hit. More times than not people are hitting new records for a particular movement. The benefit of moving large loads is intra/intermuscular coordination but also psychological in the sense that you become accustomed to continuously hitting personal records albeit they may not be with the classic lifts. Typically we only test the classic lifts every 12 weeks where new maxes are almost always achieved. The inverse to max effort training is dynamic or speed training which occurs 72 hours after its counterpart max effort …

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Two-Brain Radio Episode 3: Deacon Andrews

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Image of Chris Cooper.

Two-Brain Radio Episode 3: Deacon Andrews

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