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Old 06-04-2009, 10:39 AM   #1
Eric Eckman
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Eric's Strength Bias Log

I'm 28/M/140 and about 5'4". After watching Every Second Counts, I realize that smaller guys like me (e.g. Dutch and Speal) can still be monsters, but you can't do it without strength. As a realist, I know that I'll never be a direct rival to Dutch and Speal, but I know that I can get stronger and improve my own performance in the WODs by gaining some more strength. With that goal in mind, I've decided to follow the CFSB. I generally post my times directly to the comments on the main page, but since my workouts are going to differ considerably from the main page WODs for the duration of the program, I'll be recording them here instead.

I travel for my job and am generally gone for 7 days from Thurs-Wed and then home for the opposite Thurs-Wed period. Because of the dearth of real equipment in hotel gyms on the road, I'll be doing my CFSB workouts every other week (my home weeks) and workouts closely resembling the mainsite WODs on my travel weeks. This means that a standard 6 week CFSB cycle is going to take me 12 weeks.

I'll edit this post when I get a chance to record some starting benchmarks.

Last edited by Eric Eckman; 06-04-2009 at 10:52 AM..
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Old 06-04-2009, 10:42 AM   #2
Eric Eckman
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Re: Eric Strength Bias Log

Strength week 1.

June 4:

Back Squat 3x5. 135-185-205(PR)

"heavy" fran. 15-12-9 Thrusters with 115 lb/ Dead Hang Pull ups: 8:54

Gymnastics Development: Spent some time working towards a muscle up that relies less on the gigantic kip that I generally use.
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Old 06-05-2009, 05:28 AM   #3
Eric Eckman
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Re: Eric Strength Bias Log

June 5.

Deadlift. Warmup: 115x10, 135x5

225 x 3
250 x 3
265 x 3 PR

Metcon:

3 rounds: 225 lb deadlift x 5 / 10 burpees: 5:29
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Old 06-07-2009, 12:00 PM   #4
Eric Eckman
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Re: Eric Strength Bias Log

June 7:

5 rounds: 21 Thrusters @ 75# / 21 box jumps

12:00
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Old 06-08-2009, 10:48 AM   #5
Eric Eckman
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Re: Eric Strength Bias Log

June 8:

Front Squat 3x5: 115 - 135 - 155

Back Squat 15-20 reps: 135, 20 reps, easy, try 155 next time

Metcon: 10 Min Mary- 5 rounds
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Old 06-09-2009, 01:31 PM   #6
Eric Eckman
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Re: Eric Strength Bias Log

June 9:

3x5 Shoulder press: 95, 100, 105
10-->15 rep shoulder press: 85 and 13 reps

Metcon:
50 Squat
10 Sit ups
40
20
30
30
20
40
10
50

9:19
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Old 06-11-2009, 06:14 AM   #7
Eric Eckman
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Re: Eric Strength Bias Log

June 11: beginning of travel week, but I snuck in my CFSB workout before I left the house.

Squats 3x5: 155, 185, 215 PR

Metcon: 10 min AMRAP of 12 Hang Clean@115 lbs, 9 ring dips, 21 sit ups. 3 complete rounds + 2 cleans
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Old 06-12-2009, 07:40 AM   #8
Eric Eckman
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Re: Eric Strength Bias Log

June 12:

Hotel gave me a pass to the globo, so I was able to keep up on the CFSB workouts.

Deadlift 3x5- 215, 245, 260- Hard, will go for sets of 3 next week.
Deadlift 12-15 reps- 185- 15 reps, difficult. 195 next week.

Metcon:
21-15-9
20 lb wall ball throws
30 lb KB swings
Push Ups

5:21
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Old 06-12-2009, 08:28 AM   #9
Eric Eckman
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Re: Eric Strength Bias Log

So I was going to edit my first post to put in my starting benchmarks, but apparently I can't edit that because it's been too long, so this post is to show my starting point prior to CFSB. I didn't specifically benchmark these prior to starting, they're just from previous workouts, so they may not be totally accurate because my strength may have improved off the mainsite WODs depending on how long it had been since the last time that workout came up before starting CFSB. The one rep maxes are from the May 24 Crossfit Total though, so they willl be pretty accurate.

Back Squat: 240 x 1, ? x 3, 200 x 5 (may 10)
Deadlift: 285 x 1, ? x 3, ? x 5
Front Squat: ? x 1, 175 x 3, ? x 5
Shoulder Press: 120 x1, ? x 3, ? x 5

Fran: 6:04
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Old 06-16-2009, 06:09 PM   #10
Eric Eckman
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Re: Eric Strength Bias Log

June 16

Front Squat 3x5: 115-135-165
Back Squat 15-20 reps: 155 and the full 20 reps

Metcon:
100 foot walking lunge, 21 pull ups, 21 sit ups . . .. .18, 15, 12, 9, 6
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