Conjugate Methods and O Lifting

Anyone who knows a thing or two, please chime in.

Every time I read something from Dave Tate, EliteFTS or Louie Simmons, at some point or another, the Dynamo Club and O Lifting gets mentioned as sort of the birth place of their ideas on Conjugate lifting, namely what later was described by Zatsiorsky as such;

Dynamic Effort Method
Maximum Effort Method
Repetition Method

What I know: Dynamo (an athletic club in Riga) developed a system of training for their Weightlifting competitors that centered around ~30 'special exercises' that were constantly rotated. These were related to but not the classic lifts. These lifters soon rose to claim many national, world and Olympic titles, before the system was later replaced by others (Russian and Bulgarian national systems).

Louie states directly that reading descriptions of these training methods led to his development of the 'Westside Barbell Method' of training powerlifters.

So, here's where I get a little lost; how do your apply the IDEA and the techniques of something like Dynamic Effort methods to something that's already FAST (like the Snatch).

So, that's what I am working on right now. I have tried to find info in English, but so far have been disappointed.

In a few days, when I have a few more minutes, I will share what I have been coming up with as my own solution to these philosophical questions and the system I am trying to develop to address them.


Here's one easy answer: assistance lifts to the classics, performed 'westside style'...
ie, DE= 50-60% 1RM with CAT
for examples:

ME BS and DE OHS from Full Circle on Vimeo.

For Example, my PR Overhead Squat is 195lbs for 2 reps, so perhaps about 210lbs. 60% of this would be 125lbs, which is the weight I am using in the above video. In addition, there is about 30lbs of Chains, set up such that most of the weight is absent at the bottom of the lift and it increases rapidly as I ascend. I performed one repetition of this submaximal load as explosively as possible, for 8 sets of 1 with about 45 seconds rest between sets. I incorporate a pause as I have no box, and don't wish to pursue to traditional longer pause on a box, typical of traditional Westside training methods.

As a total side note, Dynamic Effort OHS mess up my traps something fierce! Dude, my traps and rhomboids where screaming for a few days after the first time I combined this with High Pulls (part of the mistake perhaps).

Playing with new Toys

Crossfit Full Circle just got a weight vest,
to help program for some of our more advanced trainees.

I went through Muscle Driver USA and got the Valeo 20lbs vest.
It's fairly comfortable, though really it doesn't breath great, and it gets pretty warm
in there when you where it over a fleece!

Here's some gymnastics with the vest on;

Weight Vest Gymnastics from Full Circle on Vimeo.

One box at a time

Dwarf Bamboo to Scale

Before

After

Thai Red Curry Chicken Salad

I am eating this right now.

Awesome.

So, you can buy any type of crap frozen chicken if you want, or use left overs, or buy fancy-pants free range stuff. I am not sure it's going to make much of a difference in this recipe flavor wise.

The basic idea is chicken breasts, slow cooked in a crockpot of thai red curry, shredded to 'pulled chicken' and mixed with some traditional and some non-traditional chicken salad ingredients.

Thai Chicken Salad
6 chicken breats
2 cans of coconut milk
about half a can of thai Red Curry Paste

These three are mixed together in a crockpot and left to simmer on low for 5-10 hours. High for as little as 3 would probably work though

The breasts are taken out, cooled and then pulled

for the 'salad'

1/2 cup mayonnaise (you could experiment here, I used Kraft's EVOO mayo. I think Japanese Kewpie would be really good too)
2 TBS lime juice
1/4 large red onion, finely chopped
1/2 red bell pepper finely chopped
cup or two of fresh cilantro
pinch of salt, pepper
~tsp of thai red curry paste, to taste (this stuff is potent, so add a pinch or two at a time until the spiciness is good for you)
I meant to add diced fresh pineapple, but forgot to buy some!

I have eaten this over greens, with apples and almonds, and it's fucking great. No dressing needed for the greens!

here's the TOTALLY AMAZING GREAT part; this recipe makes like 5 pounds of this shit! I could put about two ice scream scoops worth on a salad every day and not run out for a week or two! Leave it in the fridge, serve it cold. EASY.

PS: For the ZONE
Coconut milk is basically fat, but little of it is actually transferred into the salad. It's merely a 'stock' in which to cook the chicken

your choice of Mayo will dramatically impact your nutritional content
Kraft EVOO mayo: ~64g F for the whole recipe
6 chicken breasts ~ 180g P
Veggies etc ~ 20-30g C
realistically, this is almost 1:1 F:P with negligible carbohydrates

Paleo Recipes

I am seriously considering making homemade mayonnaise...

anyways, I was REALLY HAPPY with some recent dishes I will share the basic idea with you;

Caballeros Meatballs
1 pound of bison 'chuck'
1/2 lb of Chorizo (faith farms in GreenBay Va)
1/4 large red onion, finely chopped
1/2 red bell pepper, finely chopped
tsp onion powder
1 whole egg (faith farms, green bay VA) beaten
chopped fresh cilantro, a small handful

mash 'em all up, wad into 1-1/2" balls
bake at 350 for about 20 minutes on each side
makes about 10 meatballs, and two or three are filling!
for zoners, I'd estimate that the these are 1 block Carb, 3 blocks protein and 6-7 blocks fat EACH

I didn't do this sauce, but I wish I had...
would be rad with Sour Cream, but good with Mayo base:

2-3 TBS of Mayo (kewpie?)
2-3 cups of raw clinatro
blend... drizzle on meatballs

they need something, or otherwise they will seem a little dry