Sorry...

I know its been awhile since I posted here. Starting a CrossFit gym is taking even more time than I thought. Who would have thought right... Well a quick update on whats been going on in my training. Last time I wrote in here I was in the middle of a strength program, that I thought I would be able to pair with CrossFit. it involved 5 working sets of 5 reps in the back squat, bench press, dead lift, and shoulder press. come to find out. It was taking me a lot longer than I thought to get through the workouts. I seem to have a knack for underestimating the time requirements of my different activities. so fast forward to present day and I am now experimenting with a new program. it is a percent based program. that after some tweaking now looks like this 3x5/3 Squat, 3x3/5,5x5 Assistance exercise, 5x3 of an Oly Lift. This work out is very low volume and designed specifically to be paired with a full time CrossFit program where you can lift 3x a week and then get 5-6 metcons in during the week with out any detriment to your recovery. It is designed to specifically address strength, and power by developing the squats and the Olympic lifts both of which are very important to CrossFit. While it is obviously a less varied program than a typical CrossFitter might use it does have the benefit of allowing you to see improvement every single week in specific exercises for example if you follow it to the letter you will hit a new 5 rep PR in week 4 and new 3 rep PR in week 8 and and new theoretical 1 rep PR in week 12. Then on Wed, and Sat of week 13 you get to test your new true 1 rep maxes and hopefully see big gains. For many people strength and or power could be the missing link to the sub 3 minute Fran. When you can front squat over 350lbs and shoulder press 225lbs ( both numbers I want to get to soon)  95# thrusters will not be a problem strength wise. While I wouldn't recommend that you follow this program year round it would definitely prove useful to address a specific weakness in the strength and power. Afterwards following typical CrossFit Programming which has the occasional pure strength day in it will ensure that progress in continued and that you are able to address other weaknesses. The Program in its current form can be found here .