Doug asked a question about what “Crossfit with a Strength Bias” is. First let me say that I got this from the Crossfit Journal, this is a huge resource and only costs $25 A YEAR and I suggest that anybody who wants to learn more about Crossfit subscribe to it. You have access to every article/video that has ever been in the Journal so there is tons of info. Here’s a link to the website- http://journal.crossfit.com/
Let me start by saying that I would recommend this program to someone who wanted to increase their max strength after their strength gains have started to plateau on typical crossfit programming (most people will gain a lot of strength on typical CF Programming alone). Jeff Martin came up with this program as a way to increase max strength without losing your gains in metabolic conditioning. Up to this point most people would tell someone that to gain strength you must do only strength work for a certain period of time and put the conditioning on the back burner. This didn’t make sense, because when people came back to Crossfitting full time they were suffering for quite a while and could take months to get back to your old level of conditioning. What Jeff found through this program was that you can increase max strength to a high level and still increase metabolic conditioning at the same time by doing max effort strength work more often and including short/heavy metcons. I did this program for about 3-4 weeks as a little trial run to see how I liked it and I will probably go back to something similar when the Crossfit Games are over. Here is a brief look at the program:
Day 1- Heavy Back Squats, then a less than 15 min metcon
Day 2- Heavy Deadlifts, then some High Rep Deads, followed by a less than 10 min metcon
Day 3- OFF
Day 4- Less than 20 min Metcon (I used this as a benchmark day)
Day 5- Heavy Front Squats, then 1 set of High Rep Back Squats, then a less than 10 min metcon
Day 6- Heavy Strict Press, then some High Rep Presses, then a less than 15 min metcon
Each day began or concluded with some gymnastics or skill work and you want to try to increase the weight each week on the strength exercises. I used a mix of heavy and light metcons that focused on some of my weaknesses.
Again, this is just a brief look at the program. For more info subscribe to the Crossfit Journal.
I’m off of the Strength Bias Program now and am gearing things towards the Regional Qualifiers. Here’s what I did Wednesday and Thursday:
Wednesday at 5:30p.m.
Chest to Bar Fran
21-15-9 Rep Rounds of:
95 lb Thruster
Chest To Bar Pull-ups
Time: 4:10 This is an improvement but could have been faster
Thursday, 7:00 a.m.
AMRAP in 10 mins of:
3 x 155 lb Clean and Jerks
15 Wall Balls
Thursday, WOD #2 at 5:30 p.m.
Speal got this one out of the hopper deck-
21-15-9 rep rounds of:
Kettlebell Swings (1.5 Pood)
75 lb Sumo Deadlift High Pull
Wednesday night crushed me for the WOD on Thursday a.m. The Thursday p.m. WOD felt good though. Made me realize that I'm going to have to try and maximize recovery during the regional events. These were some rough days and now I’m going to take a couple days off!!