What is Crossfit With a Strength Bias?

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

Day 7-OFF

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:

Box Jump

Kettlebell Swings (1.5 Pood)

75 lb Sumo Deadlift High Pull

Time: 4:05ish

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!!

Comments

  1. Thanks for the insight Eric, interesting stuff. I like to do supplemental strength work, but it’s mostly just because I like lifting / getting stronger. I definitely don’t think I’ve plateaued with strength from the regular crossfit programming. Anyway, thanks again for the info, and the encouragement at those 6am classes. Your early morning enthusiasm is contagious!

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  6. I started crossfitting about 9 months ago I was 5′ 6 130 pounds with a strong background in indurance. The box I attend has a strong strength bias which was a little overwhelming at first. I was coming in 6 times a week and just got burnt out. I switched to a traditional olympic slash power lifting that operate on a 4 week periodization program m/w/f followed by a metcon crossfit wod instead of the recomended cardio. 6 months I hit the sealfit lifting standards that go by body weight. dead lift 2x body weigt, front squat 1.5, bench 1.5, etc. I occasionally go in for a group WOD and am catching up to the crossfitters who have been their a while. my goal in the next two years is to be the strongest and fastes crossfitter at my gym without having to show up twice a day six days a week.

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