In my futile efforts to increase my strength I have made the executive decision to start the CrossFit Strength Bias program. Today was #1. The premise behind the program is such: four basic lifts Back Squat, Deadlift, Front Squat and Shoulder Press completed in either 3x3 or 3x5 methodology 4x/week with heavy MetCons post lifts and gymnastics/skill work as well, with the goal of setting a PR each week in each lift even if it is by 5#.
Today Back Squat 3x5 165, 175, 185; which I felt was just right. Then after a rest break 105#squat snatch/chest to bar pullups one round 15-9-3 which took me 12:03 to complete. It shall be interesting to see how my strength improves the next 6weeks. I am really excited to start completing WODs as Rx'd as far as weight is concerned. I will follow the main site WOD just scale it to meet the demands of the program. The program is alot more detailed, which would take to long for me to explain. If anyone is interested let me know and I can e-mail you the article.
Tomorrow 3x3 deadlift and 5rounds of 5 115#SDHP/10ring dips with 20# vest with 1:30min cumulative L-sit work.
Psssst, Here is the secret, the real reason for the CFSB program is to increase my strength to keep my times lower than Josh's (Do not let him find out!!!)
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