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Old 07-08-2010, 01:17 PM   #891
Tim Nakashima
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Re: CFSB - Ask your questions here!

Personally I would do the lifts I wanted to focus on after a rest day. For example, focusing on BS/DL:

Day1: Back Squat
Day2: Rest
Day3: Deadlift
Day4: MetCon
Day5: FS
Day6: Press
Day7: Rest

And the MetCon only day would be more of an active recovery type WOD.

But as posted before, it's up to what works for you.

Tim
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Old 07-22-2010, 05:50 AM   #892
Hew Fung
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Re: CFSB - Ask your questions here!

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Originally Posted by Hew Fung View Post
Cycle 4 done

Started 4/26/10, Finished 6/4/10
Weight - 170ish (unchanged)

Squat - Not tested
DL - Continued to progress after fixing form. 5x280->5x295
Bench Press - Didn't test 1RM, but went from 5x205->4x220
Power Clean - Didn't test 1RM, but went from 5x180,3x190->5x185,3x200. I seem to be stalled here.
Press - 155->160!

The press PR was probably the hardest rep I've ever pulled off. I nearly passed out from the effort and barely had enough control to lower the bar, which hit the ground pretty hard. 160 puts me above the "Advanced" rating according to Rip's table, which doesn't seem quite right, but I'll take it. I'm glad to be bringing my DL numbers up slowly while really focusing on form. Power cleans seem to be stalled, but I think that it's largely a function of my technique, which needs work. I've gotten pretty sloppy, catching the bar low on the chest and probably pulling with my arms too much.

I have a feeling that my box squat technique needs a lot of work. My squat PR from several months ago is 5x250, 1x280, but when I did a "see how it feels" set of 5x225 last week I did not feel very strong at all. I'm afraid that my box squatting for the past 12 weeks has been for naught and that as a result my squat may have actually regressed a bit.

Next up, a rest week, then back to CFSB as rx'd (BS/DL/Pr/FS) for at least 6 weeks, with the possible exception of front squat which I might sub out.
Cycle 5 done. This time I did CFSB as rx'd (BS/DL/Pr/FS).

Started 6/12/10, Finished 7/24/10
Weight - 170ish (unchanged)

BS - 1x280->1x290 (hadn't back squated in 12 weeks preceding this cycle)
DL - 5x295->5x310, 1x320->1x345
Press - 5x132.5->5x137.5, 1x160->unchanged, failed on 162.5
FS - 5x190->5x195 (hadn't front squated in 12 weeks preceding this cycle)

Fran - 6:30 -> 5:18, big PR!

Nice progress, especially on my DL. At a BW of 170 I think that a press of 160 is pretty solid and it's going to take some effort to get it to progress much further.
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Last edited by Hew Fung : 07-22-2010 at 06:01 AM.
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Old 07-22-2010, 06:35 AM   #893
Hew Fung
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Re: CFSB - Ask your questions here!

Forgot to mention, I also PR'ed Fight Gone Bad, going from 289 to 305. Subs due to equipment unavailability included 20# DB thrusters for wall ball, 35# DBs for the SDHP, 35# DBs for the push presses, and burpees in place of rowing (scored using 1 burpee=1 point).
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Old 08-07-2010, 04:46 PM   #894
Joe Mahoney
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Re: CFSB - Ask your questions here!

Looking ahead to the Week Six plan and the 5-3-3-1-1-1-1 protocols, do these imply to build up to a 1RM?
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Old 08-07-2010, 06:37 PM   #895
Marcus Allen
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Re: CFSB - Ask your questions here!

yup. enjoy!
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Old 08-29-2010, 03:21 PM   #896
Carl Amolat
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Re: CFSB - Ask your questions here!

Where are the WODs for CFSB published? Are they usually with affiliates that specialize in CFSB?
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Old 08-29-2010, 09:42 PM   #897
Tim Nakashima
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Re: CFSB - Ask your questions here!

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Originally Posted by Carl Amolat View Post
Where are the WODs for CFSB published? Are they usually with affiliates that specialize in CFSB?
Check this out: http://www.board.crossfit.com/showth...=35062&page=48

Tim
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Old 08-29-2010, 09:45 PM   #898
Carl Amolat
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Re: CFSB - Ask your questions here!

Thank you.
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Old 09-13-2010, 08:25 AM   #899
Brent Blackburn
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Re: CFSB - Ask your questions here!

First cycle completed:

Back squat: 305 --> 325 (+20)
Deadlift: 395 --> 405 (+10)
Front Squat: 225 --> 265 (+40)
Press: 170 --> 170 (+0)

DT: 18:40 --> 11:33
Cindy: 20 rounds --> 22 rounds

Enjoyed doing CFSB and I really think that Front Squat became my new favorite exercise. It is easier on my back and hits my legs in a great way. I am thinking that my next split will be
Day 1: Front Squat + Met
Day 2: Snatch + Met
Day 3: Off
Day 4: C+J + Met
Day 5: Metcon only
Day 6: DL + Met
Day 7: Off
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Old 09-13-2010, 05:33 PM   #900
Darrell E. White
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Re: CFSB - Ask your questions here!

Hey Brent!

Great start and great improvement. What you are proposing is very similar to the version of CFSB that the Crash Test Dummies have been doing (I'll start the B version as soon as my wonky knee comes around), just with an Oly emphasis. Here's a thought, though...if increasing strength while maintaining or improving your basic CF fitness was the goal, and you are recovering well enough from the CFSB workouts, why stop after only one round? Aren't you interested to see how strong you might get?

Just a thought.

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