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Old 03-13-2010, 08:25 AM   #1
Jerred Moon
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Crossfit Strength Bias Log

Hey I'm new to Crossfit and have started the Crossfit Strength Bias program. I am about two weeks in and just joined the messageboards. Below I'll post each workout for the last two weeks separately.
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Old 03-13-2010, 08:27 AM   #2
Jerred Moon
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Day 1

Back Squat: 3x5

Rep Weight
5 315
5 315
5 315

AMRAP in 15 min:

5 Chest Ups
10 Push Ups
15 Box Jumps

9 completed rounds

Gymnastics Skill Development:

3 handstand attempts
5+ sec on each attempt
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Old 03-13-2010, 08:32 AM   #3
Jerred Moon
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Day 2

DeadLift: 3x3
Rep Weight
3 140kg (308.6lbs)
3 170kg (374.7lbs)
3 140kg (308.6lbs)

DeadLift: 1x15-20

Rep Weight
15 100kg (220.4lbs)

Elizabeth: No longer than 10 min

Clean 135lb 21-15-9 reps for time
Dips
Completed: 9 min
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Old 03-13-2010, 08:34 AM   #4
Jerred Moon
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Day 3

METCON:

AMRAP 20 min

5 pull-ups
10 push-ups
15 squats
AMRAP 20 min

Lost count of rounds lol...
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Old 03-13-2010, 08:37 AM   #5
Jerred Moon
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Day 4

Front Squat 3x5

Rep Weight
5 205
5 225
5 225

Back Squat 1x15-20
Rep Weight
15 225

MetCon: (<10min)

21-15-9
225lb DeadLift
135lb Overhead Squat

Gymnastic/Skill Dev:

3 attempt hand-stand
3 Round-30 toes to bar
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Old 03-13-2010, 08:38 AM   #6
Jerred Moon
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Day 5

I added bench bress to my CFSB just for fun.

Military Press 5x3
Rep Weight
3 185
3 225
3 235
3 235
3 235

Protocol
Rep Weight
10-7-4 185
Gotta go up

Bench Press 3x5
Rep Weight
5 225
5 225
5 225

Bench Press Protocol
Rep Weight
10-7-4 205

Metcon:

20 min tire flip
1 log run

GSD:

3 hand-stands
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Old 03-13-2010, 08:40 AM   #7
Jerred Moon
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Week 2 Day 1

Back Squat: 3x5
Rep Weight
5 325
5 325
5 325

AMRAP in 15 min:

Helen

Completed in 14:30

Gymnastics Skill Development:

3 handstand attempts
10+ sec on each attempt
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Old 03-13-2010, 08:43 AM   #8
Jerred Moon
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Week 2 Day 2

DeadLift: 3x3
Rep Weight
3 150kg (330.6lbs)
3 170kg (374.7lbs)
3 170kg (374.7lbs)

DeadLift: 1x15-20
Rep Weight
10-7-4 100kg (220.4lbs)

Tabata Pull-Ups
Tabata Push-Ups
Tabata Box Jumps
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Old 03-13-2010, 08:45 AM   #9
Jerred Moon
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Week 2 Day 3

Five rounds for time of:

15 foot L-rope climb, 1 ascent (Towel)
5 Parallette handstand push-ups ( Normal HSPU)
95 pound barbell overhead squat, 10 reps

16:45
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Old 03-13-2010, 08:48 AM   #10
Jerred Moon
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Week 2 Day 4

Front Squat 3x5
Rep Weight
5 225
5 235
5 235

Back Squat 1x15-20
Rep Weight
15 225

MetCon: (<10min)

50 Double Unders
50 Chest to bars
50 1.5 swings
50 Double unders

9:48

Gymnastic/Skill Dev:

3 attempt hand-stand
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