Jeff, i have been trying to get information regarding Strengh Bias training but cannot find a program to follow…i.e. warmup, strength, metcon, gymnastics
My major concern is that i have been following CF regularly for over 6 months and i am not really making any improvements in CF Total.  thanks

I believe that CFSB is a trainer guided program, ie though the format is explained in a journal article (i think there is a link in a thread titled “Ask your questions about CFSB here,” there’s not formula published to build your own CFSB routine.

This week Jeff and crew are in charge of the judging at the Southwest Regional qualifiers. I’m sure Jeff will get back to you as soon as he winds down from the weekends events.

Just didn’t want to leave you hanging.

Laura

Looks like you might be able to start up on your own, here’s the thread by Kempie of CF NE England.

http://www.crossfitbrandx.com/index.php/forums/viewthread/6137/

thanks Laura…will check out the link and await any future recommendations from you or Jeff.  Was thinking of starting it tomorrow, but now the 7 round WOD you just posted looks so awesome!

Lots of SB folks on the board, who are more knowledgeable than I am. It truly works, that is my observation. And Jeff created it at Brand X so this is the right place to ask.

Yeah that workout does look frighteningly enticing…curses!

enginecap - 09 May 2010 03:29 PM

Jeff, i have been trying to get information regarding Strengh Bias training but cannot find a program to follow…i.e. warmup, strength, metcon, gymnastics
My major concern is that i have been following CF regularly for over 6 months and i am not really making any improvements in CF Total.  thanks

Enginecap - one reason you will not find a follow along program for CFSB is that it is intended for intermediate to advanced CF athletes.  By the time folks get to this stage not only should their mechanics be pretty solid but also they should have a reasonable idea where their weknesses lie.  This will guide the selection of drills for warm up, skill work and metcon.  That said, it can still be very effective for less advanced athletes but may require a little more oversight.

I’ve just re-read your post - have you got your hands on the Crossfit Journal Article that GD and Bingo published last year?  The article details the strength element of the program as well as some broad guidance on the rest of the stuff you mentioned above.

Grab the article (you’ll need to subscribe to the CFJ if you haven’t already) and hit me up here if you need any more info.  Also, take a look at JTM’s training blog here (http://crossfitjtm.blogspot.com/).  I’ve been programming his metcon workouts as well as some of the warm ups and skill work progressions for the last 4 or 5 months.  Keep in mind that the movements, loads and metcons are targeted at his and Yvette’s (Garage Girl) goals, strengths and weaknesses.  Still should give you an idea about how the different buts fit together.

Cheers, kempie

thanks Kempie…i just got home from gym.  Started today with BS’s 5 sets of 3 progressing up to 210 (little sore from CF total).  After that i did todays WOD but only did 4 rounds which came in at just under 15 minutes.  stretched and rolled and then left…
i have enough CF knowledge now where i should be able to pick varied metcons.  I will use the WOD whenever feasible too.  thanks bro!

have been following the Strength Bias program for 3 weeks now…so far injury free and feeling well.  I am reaching PR’s in pretty much every lift each week.  in 3 more weeks i will have finished one cycle.  I am planning on at least 3 full cycles before altering my program.  Kempie has been a wealth of knowledge for me.  Metcon times may suffer, but i really am not that concerned about that.  I am 49 and just looking to stay in my best possible shape…not ever going to be competing.  Now if someone can help me with double unders i may change my mind about competing.

Enginecap let me know how your met cons are suffering.

Garddawg - 28 May 2010 04:38 PM

Enginecap let me know how your met cons are suffering.

i will keep you in the loop.  right now i am handpicking metcons that stay withing the 10 and 20 min bounderies of the protocol.  Today for example needs to be 10 min or less so todays WOD will be too long.

enginecap - 29 May 2010 05:39 AM

Garddawg - 28 May 2010 04:38 PM

Enginecap let me know how your met cons are suffering.

i will keep you in the loop.  right now i am handpicking metcons that stay withing the 10 and 20 min bounderies of the protocol.  Today for example needs to be 10 min or less so todays WOD will be too long.

Today’s WOD IS too long as written.

Consider:

1) Pick puppy reps, bigger dog weight.
2) Scaling the weight more than you normally would (I think that with a 1 pood kb you could pretty much fly through the rx’d reps . . . )

Most of these can be modified.

TexasPatrick - 29 May 2010 06:00 AM

enginecap - 29 May 2010 05:39 AM

Garddawg - 28 May 2010 04:38 PM

Enginecap let me know how your met cons are suffering.

i will keep you in the loop.  right now i am handpicking metcons that stay withing the 10 and 20 min bounderies of the protocol.  Today for example needs to be 10 min or less so todays WOD will be too long.

Today’s WOD IS too long as written.

Consider:

1) Pick puppy reps, bigger dog weight.
2) Scaling the weight more than you normally would (I think that with a 1 pood kb you could pretty much fly through the rx’d reps . . . )

Most of these can be modified.

LOL….did the 500 M row/ turkish getups 35# KB AMRAP….there was no flying through that…shoulders may be my weakest link.  just doing a straight 21 with the same arm would be risky for me.  Maybe i will try it at 20# just to see what time it takes.  little rediculous though swinging a 20# KB over your head

Here’s what I did with today’s wod since it looked um, “fun”

Then a mainsite mashup

I modded to 1.5 pood kb and
10 tgu right
25 swings
10 tgu left
25 swings
10 ohs right
25 swings
10 tgu left

And gave it a 10 min cut off.

That way I got through most of it.

TexasPatrick - 29 May 2010 11:56 AM

Here’s what I did with today’s wod since it looked um, “fun”

Then a mainsite mashup

I modded to 1.5 pood kb and
10 tgu right
25 swings
10 tgu left
25 swings
10 ohs right
25 swings
10 tgu left

And gave it a 10 min cut off.

That way I got through most of it.

nice…i would like to try to get up to 45 lbs.  prob should not try it tomorrow but may try it soon.  thanks Pat

CFSB

backsquats 3x5
warm up: 45 x 15, 95 x 8, 135 x 5, 185 x 3
work sets:  225 x 5, 235 x 5,  250 x 4 (PR but only got up 4.  3rd was tough and 4th was wobbly)
        did these a day early this week.  I wonder if the extra day rest would have helped me get 250 up a fifth time??

i am just starting my 6th week of SB in the first cycle.  so far so good.  Been hitting PR’s pretty regularly in everything (not so much with the presses).  I am not sure of a couple things now:
this week the protocol looks mostly like 5-5-3-3-1-1-1 (example)....am i to start with my five rep max and then move to 3 rep max and then hope to achieve my 1 rep max?  Or am i supposed to ease into the 1 rep max?  What is the purpose of this type structure…to find my 1 rep max?

Also, next week i may either take rest week or go with light weight only.  When i start week One again for 2nd cycle, do i start exactly with the weight that i left off with at end of week 6 or do i start lighter?  I am not sure what the “linear” progression is.

Thanks a lot…..trying to head to gym in a little while