Jan 072010


So this strength program has been a nice little experiment at CrossFit Sunnyvale so far.  I have enjoyed seeing everyone getting stronger and improve your lifts and there is still more potential out there for you.  We are at a bit of a crossroads, however. Where do you want to see the program go from here.  Do you want to return to regular CrossFit?  Do you want to keep pursuing strength gains?  Do you want keep lifting heavy, but focus more on conditioning?  Olympic lifts? Gymnastics?  Should the program stay the way it is and just be a cycle for new people to jump in on?  And, if the class time changed from 6:30 to 7:30, how would that affect you?  Please post your thoughts to the comments.  This class is for you and I want to hear your opinion.  Thanks.


Today’s workout:

Back Squat 3×5 (add 5 pounds)

4 round for time of:

15 DB push press (heavy)
Bear Crawl 20 yards
10 Knees to elbows

 Posted by at 8:00 pm

  9 Responses to “Strength Focus Friday”

  1. And here is where my troubles are: I’m looking at that schedule and thinking my legs will be absolutely toast by Thursday morning, there’s no way I will be able to do any kind of leg-based WOD or running. But I need to leave Friday free so’s not to be fatigued come Saturday game time. Screw it I’m gonna go eat some chicken.

  2. It’s been a lot of fun but I can understand if people want a change. Personally, I’ll still come in and lift heavy weights Monday and Wednesday at whatever time, though the time has come for me to say goodbye to I a strictly strength training program. Rugby season started last weekend and I weigh 15 lbs more than last year. I can push the piles better but my teammates have to roll me to the scrum afterwards. The writing is on the wall- I need more conditioning. So, I think I will try a Mon/Wed-strength focus, Tues/Thurs-conditioning, Fri-rest, Sat-game, weekly schedule.

    Or, possibly something like Huey mentions above or the Crossfit Football Program I would be very interested in if somebody could coach it.

  3. Unfortunately, evening classes wreaked havoc on my work schedule. I switched back to doing morning classes.

    Have you thought about doing something more like CrossFit Strength Bias? http://journal.crossfit.com/2009/02/crossfit-strength-bias.tpl

  4. Squatted 205x5x3. Felt good.

    Did the metcon with 30# DBs in 14:01. I had never done DB push presses or bear crawled before. My conditioning sucks.

    Focus on strength is more important to me than schedule. If the programming is strength-focused, I’ll find a way to be there.

    Thanks Ryan.

  5. We need to get on the road to LA so will respond to your post over the weekend, Ryan. Thanks for all that you do/have done with CF at PG…much appreciated!!

  6. i want to stay strength-focused through the rest of the winter, so i’d be into continuing to lift heavy, but more conditioning work would be nice. either time could work for me, but if we started at 730 we’d there all night! i realize it’s not ideal for you and the other class, but i kinda like the overlap we currently have. :)

  7. I was very interested in doing some of the strength specialty sessions, but 6:30 didn’t really work for me, schedule-wise.

    Also, my weakness seems to be conditioning not strength, so I sort of felt like I needed more conditioning work, anyway.

    If the focus shifted a bit more to conditioning (but still retained some heavy lifting) and the classes moved to 7:30, I would be inclined to give it a try!

  8. Ryan-wanted to first thank you for starting this class. I started to “heart” heavy weightlifting. =) For me,I would like to return to regular CF. I really enjoyed the lifting, but I would like to start mixing things up again. If heavy weights class changed to 730, regular CF at 630 works for me!

  9. When I saw the WOD for today, I thought, “Wow, I really miss those intense WODs.” I might come in on Sunday and do it (too tired today!). If the strength class changed from 6:30 to 7:30, I would definitely change to the regular WOD at 6:30 due to my getting off work at 4 pm and my commuting situation. Even though WODs sometimes have squats, my injured rt. shoulder limits me so much for most of the heavy lifting, which makes me more inclined to change to regular WODs.

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