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Old 04-28-2011, 05:23 AM   #1
Matt Jagusak
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Jags' Crossfit Strength Bias (CFSB)

I was an avid college soccer athlete and I felt like I was on top of the world. I woke up recently and at age 33, I realized that I ****ed away my entire 20’s. I feel like my strength has dissipated and I am not getting the best out of myself.

If you don’t know what you’re made of and what your body is capable of, then you should invest the time in P90X. Although corny as all hell, Tony Horton is the man. Unfortunately, it’s easy to plateau off after you’re done and become athletically depressed. So, I started doing Crossfit for a few weeks, but not too seriously. This is when I realized that I can continue to grow in all aspects of myself. The only problem is how do you really start?

Then my cousin told me that everyone should go through the 6 week Crossfit Strength Bias (CFSB) to get your body, mind and soul back. Thank the high heavens I did.

I am 33 years old, 5’11”, 152 lbs and I’m going to need support through this one… I want in on the CF family.

Jags
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Old 04-28-2011, 05:24 AM   #2
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

Week 1 - Day 1 – Monday, April 25, 2011
• Crossfit Warmup
• Back Squat 3 x 5 115lbs
• Metcon (Less than 15 Mins)
"Lynne"
Five rounds for max reps of:
Body weight bench press (135lbs) 8,7,6,5,3
Pull-ups 12,8,6,3,2
• Gymnastic / Skill Dev
Overhead Squats
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Old 04-28-2011, 05:26 AM   #3
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

Week 1 – Day 2 – Tuesday, April 26, 2011
• Crossfit Warmup
• Deadlift 3 x 3 135, 135, 135
1 x 15-20 115
• Metcon (Less than 10 Mins)
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Time: 12:14

I'm contemplating why I'm doing this... I am so out of shape.
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Old 04-29-2011, 05:54 AM   #4
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

Week 1 – Day 4 – Thursday, April 28, 2011
CF Warmup
Metcon (Less than 20 Minutes)
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Thrusters
3 towel pulls

18:43
That was possibly the most gut wrenching thing I have done in a while. I got home and stood in front of the fridge and ate... and ate... and ate. Ugh.
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Old 04-30-2011, 11:23 PM   #5
Dave Traeger
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Re: Jags' Crossfit Strength Bias (CFSB)

Quote:
Originally Posted by Matt Jagusak View Post
I got home and stood in front of the fridge and ate... and ate... and ate. Ugh.
At 152lbs this is a good idea. Keep doing this

What are your goals or what are you aiming for with this program? At the end of the 6 week cycle going to begin another cycle or move onto something else?
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Old 05-16-2011, 06:18 AM   #6
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

Dave,
My goals are to increase my core strength and overall power. With this...

I injured myself like 3 days into the program. I have no overhead squat strength and I'm kind of upset about it. I should be starting sometime towards the end of the week.
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Old 02-02-2012, 06:22 AM   #7
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

After a long hiatus and half-@ss workout focus, I got back in the gym and started over.

1/29/12
Back squat - 3x5
95
115
135

METCON - 5rounds
3 reps of 85lb overhead press
10 burpees

8:15
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Old 02-02-2012, 06:26 AM   #8
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

Day 2!

Deadlift 3x3
95, 115, 135

1x15-20 reps
95 13 reps

METCON
5 rounds for time:
10 dips
10 db swings 35lbs
50 singles jump rope

9:41
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Old 02-06-2012, 02:52 PM   #9
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

Day 3
bench press 3x5
135, 145, 155

WOD
20 minutes worth
run 200 meters (treadmill)
5 hang power clean (105lbs)
10 pushups (with 2 chains wrapped around neck and hands holding dbs)
15 box jumps 17'

6 rounds. Ugh
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Old 02-06-2012, 02:53 PM   #10
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

Day 4
Front Squat 5x3
95, 115, 135,145, 155

Back Squat 1x12-15 reps
135 lbs 13 reps.

WOD. with continous clock do one pullup the first minute 2 pullups the second minute. Ect…
stopped at 9 minutes. Love Pull-Ups
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