EC from CF Boston hits the pull up bar.

If you have been paying attention you will have noticed that there are a couple of programs being posted on MaD CrossFit at the moment. The Strength Bias program is based on an article from the CrossFit Journal.

If you have journal subscription this is worth reading.

If not here are some extracts from the article:

CrossFit Strength Bias (CFSB), which pairs regular CrossFit met-cons with extra-heavy weights.
Given that, our CFSB goals are entirely consistent with
basic CrossFit philosophy: long-term linear increase in
strength as well as linear increases in the other nine
general fitness parameters. The discrete strength goal is
to see an increase in strength every week as measured
by the following:

1. An increase in a 3-rep set from the previous week
or a 3 rep PR
2. An increase in a 5-rep set from the previous week
or a 5 rep PR
3. An increase in a single set of 12, 15, 20, or 21

Since we are CrossFitters, we also want to see a
decrease in our times on benchmark CrossFit WODs,
or, where applicable, an increase in the load moved
on a WOD, both of which translate of course to more
WORK—more area under the curve!

Getting Your CFSB Program Started

We should say again that we feel that CFSB is a
program for intermediate or advanced CrossFitters.
The program demands some prior knowledge of the
athlete’s strength limits. It involves heavy loads so
proper technique is mandatory. Not only is it CrossFit,
but it includes CrossFit met-cons performed with
higher than usual weights. One must be accustomed
to the unique intensity in CrossFit workouts to safely
benefit from CFSB.

Notes and Final Thoughts about CFSB

1. Form: This program is not about posting PRs; It’s about
posting correct PRs. On sets of three and five, form
should be good (not perfect, but good). Taking the time
to build a correct foundation is not only appropriate, but
necessary. It will pay dividends in the long run.

2. A structurally sound movement is necessary for safe,
effective, and efficient weightlifting. A movement that
is structurally unsound will break down at heavier loads,
possibly causing injury. This is one of the reasons we
believe that this is not a program for beginners.”