This is the first day of my new cycle. As I alluded to in my last post, I'm doing a combination of the "heaviest", most strength-oriented CrossFit WODs in addition to the ME Blackbox. The schedule will be a 6-on-1, alternating blackbox lifting days (generally one lift per day, 5x5 first week, 5x3 second, 5x1 third, repeat; weights increased each set) with CrossFit. The lifts I chose were the front squat, the overhead squat, and the press, in addition to a little deadlift work. I went with the front squat because it really hasn't gone up any, even since all of my strength work over the past 6 months or so. I did primarily back squats, but I thought I would see a little improvement for the fronts! I will be doing deadlifts and OHS on the same day. I'm so close to my deadlift goal, so there's not reason not to lock down on it, and the OHS will help with my midline stabilization (here is a short blurb from CrossFit Oakland on midline stabilization), which will in turn help my CrossFit and hopefully my other lifts. Lastly, my press still sucks, so I will blackbox it until I'm where I want to be!
As I said, today was my first day of the new cycle. Last week, I messed around and did "JT" @ 19:07 (suck!) and another workout, not of importance. I just got done doing "Fran". Literally, I'm sitting in a broken down sweaty heap trying to type this out. My time was 6:17, which is actually 1:13 faster than my last Fran, which was during my 100% CrossFit phase. Very interesting, eh? The issue this time was clearly metcon and muscle endurance, but sheer strength was never a problem. While workouts like Fran play to my strengths after my long lifting cycle, it's pretty clear that strength is a huge factor in CrossFit workouts. If you don't come from some sort of strength training background, or make strength work a part of your routine, you'll find yourself wanting one day. So, I'll go ahead and make myself a little bet, and experiment, a goal of sorts. I'm going to have a 5:00 Fran in one month, and a 4:00 Fran in 3 months.
I'll let you know how it goes.
