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Old 10-18-2012, 06:35 AM   #1
Markus Lindholm
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Strength training

Hi folks,

I've been thinking of adding a strength routine that I would do 3 times a week, ontop of which I would be doing metcons and running and such. I read some posts of people telling about their PRs in their strength and power movements, and I'm pretty badly behind, so I figured I should do some more strength work.

Right now my PRs (lbs) are:
Bench 200
C&J 165
Deadlift 264
Squat 220 (never tried my max, 3 x 220 is my best)

Right now I'm just doing my workouts at a normal gym because my local crossfit gym is full until after christmas, so I don't have anyone telling me which movements and which WODs I should be doing.

My idea was to do 3 times a week, a strength routine along the lines of Starting Strength. What would you guys recommend? I was thinking:

1.
Front/Back/OHS squat
Bench

2.
Clean & Jerk
Deadlift

3.
Front/Back/OHS squat
Weighted pull-ups

Should I be doing more/less movements? What about Snatches, Squat cleans, Push presses?

Thanks guys! Been doing XF for a few months and I'm totally hooked!
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Old 10-18-2012, 07:54 AM   #2
Eric Montgomery
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Re: Strength training

Don't try to reinvent the wheel by inventing your own program when you really don't know much about programming....just do something like GSLP or CFFB which will have you lifting heavy 3-4 days per week on a regular progression, while also doing CF-style conditioning workouts.

There are several threads on this board and elsewhere covering both of those programs.
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Old 10-18-2012, 07:56 AM   #3
Rebecca Roth
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Re: Strength training

There is already an existing program that is effectively starting strength tuned to allow for conditioning (crossfit metcons), it has been heavily used with good results and put together by a reputable coach , which are both keys when choosing a program to follow rather than just making something up.

http://70sbig.com/public_html/wp-con..._S&CP_v2.0.pdf (wfs)
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The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will. - Vince Lombardi
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Old 10-25-2012, 09:19 PM   #4
Shawn Bellon
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Re: Strength training

531 by Wendler is simple, variable and effective. If you want to follow a strength program go with established strength coaches which tends not to be in the CrossFit world.
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