Strength Program Update

Jan 31st, 2007

Strength Program Update

The strength Program has been plodding along for about 3 weeks now, with three weeks left to go.

The five of us, Carlo, Chad, Leo, Max and Sam have all gotten appreciably stronger, and, as expected a bit slower and heavier. Chad and I have done most of the workouts and have put on 3-4 lbs of muscle. I’ve gained a bit too much fat, which I’ll blame on my genetics (ahem *cheeseburger* ahem) Sam “The Hulk” Larson Has done ALL of the workouts and is up to 185 (from 176) at the beginning, most of that muscle. His temerity is inspiring.

It is somewhat hard to eat as much as is necessary to make these kinds of mass/strength gains, plus the feeling (and reality) of aerobic deconditioning is annoying, but once we are done with the strength phase and lean down without losing the additional muscle we are working so hard for we should, perhaps surprisingly, be able to generate increased Metabolic power. The reason is as follows: if strength is the limiting factor, say in fight gone bad, but we now have the increased strength to easily rep 75# for push-press, we will end up doing much more work in the same amount of time, also known as increased intensity. I think we are all looking forward to the relatively easy regular WODs!

We have been doing some advanced work this week (drop sets) and will move onto negatives and chains in the next few weeks. We will try and get some good tire flip pictures too!

DISCUSSION 22 Comments

  1. Jonathan January 31, 2007 at 2:02 am

    I’ll be interested to see if you maintain the limit strength after going back to the regular w.o.d. schedule. let me know how that goes.

  2. Jonathan January 31, 2007 at 2:03 am

    i posted this on the last comments, but I’ll do it here again.

    just did a rehab version of Angie. My neck’s still not quite right, but it’s getting there.

    100 ring rows at about 30-45 degree angle (can’t do pullups right now)

    100 pushups

    100 hanging knee raises (can’t do situps right now)

    100 squats

    all sets unbroken, 10×10


    holy grip workout batman.

  3. Max Lewin January 31, 2007 at 2:12 am

    Actually I plan on INCREASING my limit strength when I go back to the WODs.

  4. Jonathan January 31, 2007 at 2:22 am

    I was talking to mike about this on sunday. since I’ve started crossfit, my squat and deadlift have improved, and my presses have suffered. obviously my metcon is way up. i’d like to figure out how to improve my presses a little more.

  5. chad Lott January 31, 2007 at 3:00 am

    I definately feel stronger.

    All praise the heavy program.

    I’m totally wrecked from Sunday. My knee is destroyed.

    Anyone know any cheap specialists or folk remedies?

  6. Sam L January 31, 2007 at 3:26 am

    My thighs are about to break out of my pants. I wonder if I’ll end up with a pair of torn shorts like the Hulk always does?

  7. Maren Jacobsen January 31, 2007 at 3:44 am


    Did you say regular WOD’s were relatively EASY? …cough….gasp….sputter….

    I look forward to the day when I can say that.

    “Oh yeah, that WOD today…piece of cake.”


  8. Max Lewin January 31, 2007 at 5:49 am


    It makes sense to me that moving from a limit strength program equally emphasizing upper and lower body power, to CrossFit which has more emphasis on MetCon and total body (read hip) power would have the results you describe.

    If you would like a program to increase your press strength, I can design one for you, with the emphasis on equalizing and strengthening your shoulder girdle, upper back and neck to prevent injury.

  9. Franklin O January 31, 2007 at 8:15 am

    Max: Send some of that girdle strength my way for the press. Let’s experiment with this one.

  10. Max Lewin January 31, 2007 at 6:33 pm

    I did the “Heavy” Fran workout today


    115# thruster, dead-hang pull-up


    Sam 95#










    Based on the fact that I DNF’d on the DLs and felt burnt out this week, I will be skipping the Mud Run training until we finish this cycle. It is just too much.

  11. Jonathan January 31, 2007 at 9:49 pm

    21-15-9 deadhang pu’s. ouch.

  12. annie Vought February 1, 2007 at 12:32 am

    Nicole told me that I should stop reading the CF national web blog.. But it is like slowing down for a car crash or more accurately watching someone throw up. It is hard not to read it and feel a little mad. At least for me. I love crossfit and it has really changed my life but I have to say the general attitude of Crossfit national bloggers, both on the left and the right is hardly inviting. I have a friend that read the blog before getting into crossfit and was so turned off that he decided that he wanted no part of it. Anyway I am going to take Nicole’s advice.

    Reading the national site is like reading bathroom graffiti.

  13. Nicole Okumu February 1, 2007 at 12:48 am

    Annie, I find it offensive that you are offended 😉


  14. annie Vought February 1, 2007 at 1:24 am

    not really right?

  15. Ann Kelly February 1, 2007 at 2:15 am

    Hey, I just saw Mike and Nicole with some bats at the new space (Grace Ave) on the national site (in the margins). Yeah!

  16. annie Vought February 1, 2007 at 2:35 am


    I get it… a little slow… today.. well maybe not just today.

  17. Mike Minium February 1, 2007 at 5:49 am


    That’s not actually us, but I’m flattered that you thought so.

    The implements they’re swinging are clubbells and it was taken down at CrossFit Santa Cruz, so I’m glad you confused our new space with such a cool gym!

    And it’s some other bald guy swinging the clubbell (Scott from CF Portland).

  18. Max Lewin February 1, 2007 at 3:18 pm

    I was like… bats??? What kind of bats are we talking about here…

  19. Jim February 2, 2007 at 5:39 am

    Great to see all of you moving out and up!

    Thought I would try Max’s Heavy Fran.

    95lbs, straight hang, no kipping


    bwt 168 and holding. Just like all of you, having one heck of a time putting those pounds on. Getting up to 168 from 162 required weeks of 2500 to 3000 calories days plus gainer powder. Seemed like my life revolved around eating. Anyway, looking forward to seeing what types of results all of you get.

  20. Max Lewin February 2, 2007 at 4:37 pm


    Sorry buddy, but “Heavy” Fran is 115 lbs thruster.

  21. Jim February 2, 2007 at 4:42 pm

    Well, for us little guys, 95#s is pretty heavy. Next time, I’ll give 115 a shot.