crossfit training log

Back squat: 205#
Shoulder press: 100#
Bench press: 140#
Power clean: 135#
Deadlift: 295#

Shoulder press has come along pretty slowly. I had to stay at #95 for three sessions.
Power cleans are my goat right now. I don't know if it's just when they come in the workout (at the end) or what, but I am sucking at them.

The future:
After another 2 weeks of SS, I plan on going to the newly outlined Crossfit Strength Bias programming. This program consists of 5 days a week (Monday - Tuesday, Thursday - Saturday), with more or less 4 sessions of heavy 3x5 or 5x3 sets of back squat, deadlift, press, and front squat, one lift per day. Each heavy set should progress each week in weight just like SS. In addition to these lifts, I will do "heavy metcon" lasting 10-15 minutes after each session. The program then Rx's skill training in gymnastic things like muscle ups, l-sits, etc. This program should capitalize on the gains I've seen so far and will also build my cardiovascular capacity.