On top of doing the WOD every day, I am having difficulty finding time to improve my other lifts. (There are so many to name…OHS, F-squats, B squats, cleans, clean and jerk, dead lift, etc etc…)

How should I set up my work outs that I can slowly improve in the other lifts OTHER THAN the ones focused in the WOD?
What are some good programs or sets/reps when aiming to get stronger?

Thanks for the help.

I worked out for more than a year following specifically the WOD’s from the main site scaled here with good gains in strength.  I had no formal strength training through life up to the implementation of crossfit so my lifts on Deadlift, Squat and clean or snatch were very weak and did not improve as fast as the Metcon work did.

I read and looked at the article in the Crossfit Journal called Crossfit Strength Bias which is a wonderfully detailed program for the purpose you are discussing but I would caution against implementing it without someone to formally look at your form and helping a bit.  It’s probably possible to wade into it with the book Starting Strength by Rippetoe and some lifting advice then use the outline for Strength Bias to improve strength.

I really like the route that I took getting a firm fitness foundation, learning weaknesses and knowing that the problems were as much mechanical and positioning as they were strength related.

I now use a trainer who helps with remote training online through BrandX and he follows the strength bias program (I never have an opportunity to get out of a burpee-filled conditioning workout) and my Deadlift, squat and other lifts are jumping up almost every two weeks in 3 rep max sets so I can attest the program does work. 

I will also say that if you read the Strength Bias article, you will see that no one recommends ever halting your workouts in fitness to focus only on strength.  I’m not an expert at all but my experience in not doing that is really working out for me.

http://journal.crossfit.com/2009/02/crossfit-strength-bias.tpl

how do I read the rest of the article? Or is that front page the only part to it…

Also, I guess what I mean to ask is: where can I find some information that will help me with my strength building/help me figure out what to work out on certain days ON TOP of doing cross fit?

It’s an article published in the Crossfit Journal.  The subscription is 25.00 annually and I’ve found it to be completely worth every penny.

http://journal.crossfit.com/

The subscription gives you searchable access to content going back years written on every subject from strength improvement to crossfit philosophy to building equipment in a basement.

The Strength Bias article is very long and in depth and does tell exactly how to build a workout to improve strength by biasing crossfit workouts.

There is also a post further down in this topic series I think originally put up by Sapphire which has comments by Jeff Martin that give a summary of the article.  Jeff is one of the article authors.

Here is that Thread

http://www.crossfitbrandx.com/index.php/forums/viewthread/13108/

J

Want to buy me a subscription?
Just kidding.

Do you think you can slightly explain what the article talks about that suddenly cleared for you what lifts to do etc etc?
I want something thats straight forward and tells you what exercises to do on what day with weight percentages and reps. Stuff like that.

I really don’t know what I’m doing well enough to program myself.  I really just started working through the program using a BrandX online trainer.  His methods make a lot of sense but he’s a professional trainer and professional athlete so I only have a glimpse into his work through five weeks of my own programming.  I do know it is strength biased-based.

If you look at the thread I linked to above and then scroll down to GardDawg’s summary it explains how a beginner could use the programming.

Here is that quote:

“As beginner, the way you would use the CFSB model would be to test a one rep max the first week.  The second week warm up in a graduated manner until you are about 75% of your one rep max and do a single set of 3.  The third week warm up in a graduated manner add 5 pounds to the previous weeks set and do a single set of 3.  Continue this process until you have built your triple up such that it is 5 pounds away from your one rep pr.  When this occurs it is time to test your one rep max.  Then you can reset and begin working your triples again.  Should you come to a point where you fail to be able to add 5 pounds or your third rep is agonizingly slow or your form breaks badly the next week begin working your 5’s.  Start at about 60-65% of your one rep.  Every week add 5 pounds when you get with 5-10 pounds of your triple, switch back and push the 3’s up until your ready to test your one rep again.

Example
Deadlift
Week 1
200

Week 2
150 x3

Week 3
155 x 3

Week 4
160 x 3

Week 5
165 x 3

Week 6
170 x 3

Week 7
175 x 3

Week 8
180 x 2

Week 9
185 x 3

Week 10
190 x 3

Week 11
195 x 3

Week 12
205 x 1
215 x 1
220 x 1
225 x 1
230 x 1 (f)

Week 13
200 x 3

Week 14
205 x 3 But things go wrong

Week 15
65% of current one rep
150 x 5

Week 16
155 x 5

Week 17 -24
add 5 pounds a week to your by 5

Week 25
200 x 5

Week 26
210 x 3

There you go a simple strength outline for beginners.

Keep in mind that strength takes a long time to build.  Most people get program ADD.  They think the next new program will get them there faster.  Working every drop out of adaption out of the basics before trying to get fancy is the way to get strong.  Stick with the basics, work the plan.
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From http://www.crossfitbrandx.com/index.php/forums/viewreply/245169/ , the topic JohnStJohn linked

Garddawg - 01 June 2011 07:21 AM

One of the original reasons I published V.1 was to answer the many voices on the CF message board that were advising folks that the best way to get strong on CF was to quit CF and pursue Starting Strength.  Many were maintaining that you couldn’t get strong doing CF.  We effectively answered that.

Now there are many boxes that have taken V.1 as a baseline or guide and created their own strength programs.  V.2 is our (Brand X’s) program.  On one hand in it’s simplest version it has dramatically increased the strength across the board of our average member, the more complex version produced 12 state champions, and 5 invitations to the High School age National Championships.

As a beginner you need to simply get stronger.  The best way to do this is to practice CrossFit with a strength bias until such time as you have met your goals, at which time you might choose another goal like CrossFit with a gymnastics bias to increase that skill.

Using the CFSB model of progression, one could add in one day of back squat, deadlift, and press, dropping the high rep and simply progressing week to week on 3 and 5 reps sets.

The rest is detailing how that could work, but the core of it is the bit in bold.

Tom,
Really, one of the best investments is the Crossfit Journal. Like John said $25, there is so much information, enough to last a lifetime. The Workouts are free, so invest in the knowledge.