Juanma´s main site CFSB 2015

[Juan M Jones]

Hi, this is my experiment with CrossFit Strength Bias (CFSB)
http://journal.crossfit.com/2009/02/...ength-bias.tpl
Im "comfortable" in metcons but when the RX is heavy I have problems. I wasnt training crossfit style in the last 10 months, I did 4 cycles of Starting Strength, and 2 months of other programming until this week.
Ive decided that I need better strength but under a CF programming, after thinking in different approaches I discovered CFSB (its old but never heared of it).
My appoach is this: I follow main site programming and adapt some WODs if necessary to go better with CFSB.

[Juan M Jones]

monday 27

main site wod adapted to follow CFSB

3x5 back squat heavy
80 kg
85
85

"DT"
10 rounds
12 deadlift
9 hang clean
6 push jerk
50 kg
9'56

cool down 10 min row (usually i do this, except in long metcons) 2140 meters

note: main site option "double DT" was too long,"Heavy DT" is impossible to me right now.

[Juan M Jones]

28 july

Deadlift 3x3
135kgx3
135kgx3
137.5 kg x3

15 reps x 90kg

main site: Clean & Jerk 1-1-1-1-1-1-1
60-62.5-65-67.5-70 fail-65-67.5 kg

30 min row, 6940 meters (almost 7k!) 2.09.7 average peace

note: the rowing is not in the main site, is part of my programming, i like to do regenerative runs/rows, and a little more endurance that typical crossfit.

[Juan M Jones]

Wednesday 29
No lifts in the CFSB program for the Wednesday

Triangle Couplet

15-10-6 reps for time of:
Thrusters
Bar muscle-ups
165 lbs (74kg)

instead of MU: 3 pull ups+ 3 dips, so 45+27+18
90 pull ups and dips, a lot. and 50kg (110 lbs) for the first thrusters round, then 40 kg (88lbs). I wasn't happy with the scaled WOD, too long. didnt feel it like a metcon.