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February 24, 2007
Strength Program Inital Results
The Mighty Strength Program has come to a close (pending Carlo's and, possibly, Leo's results). The effect of specializing was very interesting for us as CrossFitters. We ended up, as Mike put it, "Bigger Fatter Stronger". Much stronger in fact, but, as expected, deconditioned. So now we find out if we can keep our greatly improved strength and regain, or improve upon, our previous conditioning level.
| Name | Squat | Press | Deadlift | CFT | Bench | CFOT |
| Carlo 1-10-07 | 230(PR) | 105 | 280(PR) | 615 (PR) | 135 | 750 |
| Carlo | xxx | xxx | xxx | xxx | xxx | xxx |
| Chad 1-10-07 | 170 | 100 | 290(PR, 2x bw) | 560 (PR) | 125 | 675 |
| Chad 2-24-07 | 200 (PR) | 110 (PR) | 300(PR, 2x bw) | 610 (PR) | 150 (PR 1x BW) | 760 (PR) |
| Leo | 195(PR) | 130 | 275 | 600 (PR) | 190 (PR) | 790 |
| Max 1-10-07 | 235 | 145 | 365(PR) | 745(PR) | 230 | 975 |
| Max 2-24-07 | 300(PR) | 165 (PR) | 395(PR) | 860(PR) | 245 | 1105(PR) |
| Sam 1-10-07 | 250(PR) | 95 | 365 (2x bw) | 710(PR) | 180 | 890 |
| Sam 2-24-07 | 275(PR) | 105 (PR) | 395 (PR) | 775(PR) | 195(PR) | 970(PR) |
Overall Strength Increases:
Chad: 11%
Max: 12%
Sam: 8%
Overall Bodymass Increases:
Chad 145 > 148 (probably all lean mass)
Max 186 > 194 (of which 5.5 lbs was lean mass)
Sam > 177 > 185 (mostly lean mass)
More to come, plus footage of some of our more interesting (painful) moments, such as the "Mile of Misery."
Sam was held back a bit by a peculiarity in his pressing strength, but overall we were all very satisfied with our newfound "strengthiness". Now back to the regularly scheduled WODs.
Post opinions on periodization vs. "straight" CrossFit.
Posted by Max Lewin at February 24, 2007 5:43 PM
Comments
I have mixed feelings about this even though it was my idea (with props to Rippetoe, Minium, et al) the feeling and reality of being aerobically and metabolically deconditioned is quite unpleasant when one is used to being "CrossFit". In addition those of us who gain bodyfat easily will suffer from a narrow-focus limit strength protocol.
That being said, I put 115 lbs on my CrossFit total in only five weeks: assuming another five weeks to get back to my previous conditioning and bodyfat level, it is hard to imagine a faster way to add that much to one's CFT with any other protocol.
BTW: This kind of scheme can be used to improve any trailing or desired fitness parameter, such as speed, "cardio", endurance, power, balance, accuracy, etc.
Finally, thinking long term, this periodization scheme, repeated 2x a year could yield truly world-class strength and conditioning. Check back with me in 2010 and I'll let you know.
Posted by: Max Lewin at February 25, 2007 5:32 PM
I did "Cindy" this afternoon and got 14 rounds, more than 4 rounds off of my best. It felt great to do the workout, but it's going to be a tough road back. I'll check back in a few weeks and update.
Posted by: Sam L at February 25, 2007 5:34 PM
Sam forgot to mention he did 45 minutes of Mud Run (aerobic) training this AM before Cindy!
Posted by: Max Lewin at February 25, 2007 5:37 PM
I did "Josh" today: 40:11 (almost) as prescribed. 2nd day back after the strength program. I'm feeling fat & slow, and I did the last 3 OHS after the last set of pull-ups (which were broken down into singles), but I did 45 OHS at 95#, which would have been impossible before.
Posted by: Sam L at February 26, 2007 11:59 AM
Josh as prescribed 19:12 - the OHS were unbroken and went as a breeze - thank you strength program.
Pull-ups - that was a different story - I was doing singles about 2/3 of the way into the first batch.
Posted by: Carlo Cardilli at February 26, 2007 12:16 PM
Josh performed in a most pathetic manner.
Degenerated into dowel OHS (double the number) when my chronically inflexible shoulders refused to cooperate.
Posted by: chad Lott at February 26, 2007 12:27 PM
Carlo you animal, 21 95# OSH unbroken is nice work.
Posted by: Franklin O at February 26, 2007 4:38 PM