View Full Version : Programming Strength and WOD

Shawn Lawlor
10-11-2009, 05:22 PM
I have been playing around with my own programming for a while now, and have seen some positive gains.

I am doing two heavy movements- a push and a pull- one lower body, one upper; on each workout day. I tend to get to the gym 4 days a week- 2 on 1 off, 2 on 2 off...

I try to follow a 5,3,1 rep progression over three weeks, and stick to Deads, Squats, Bench, Chins, Cleans and Presses as my strength movements.

Now for my question: I have been picking my WODs so that they emphasize the movements I am not doing in my heavy lifts that day.

For example,
My Strength Workout
Squat 3x5x 265lbs
Chins 3x5x BW+60lbs

My WOD would look something like:
4 rounds of:
Deadlifts 5x250lbs
Burpees 10
for time.
(I tend to pick from the Heavy MetCon WOD list created a while back)

Does this make sense?
I know it doesn't totally follow the constantly varied model entirely, though I do try to pick new couplets and triplets each workout; but I find by leaving out the movement patterns I went heavy on, my WODs feel better- and likewise my strength.

What do you think?

Thanks for any and all help!

Steven Low
10-11-2009, 05:56 PM
What are your goals?

Shawn Lawlor
10-11-2009, 06:03 PM
Sorry about that!

My goals are increased strength, while maintaining overall GPP.

I am seeing some good body comp changes as well- though most likely due to nutrition changes and focus.

Ultimately I want to be bigger and stronger for BJJ, and have the capacity to compete without gassing. This hasn't been a problem in the past, and during training I have not seen any ill effects in this respect either.

Overall, I want the highest GPP I can gain, with a strength focus.

Thanks Steve!

Steven Low
10-11-2009, 06:41 PM
Looks fine to me according to your goals.

I tend to program higher skill movements for strength/power work... then use the lower skill/basic movements for conditioning.

Yours works but I would be wary of using heavy deads and stuff like that for metabolic work. Easy to get sloppy.

Shawn Lawlor
10-11-2009, 07:23 PM
So, higher skill movements would be: cleans and snatches, handstands, and what else? What else might I want to put in?

I could add some skill work in lieu of a strength day. Just looking for options!

thanks again.

Omar Omar
10-11-2009, 09:49 PM
Hey Shawn,

Have you ever checked this out
crossfitfootball.com (WFS)

CrossFit football is desgined with exactly your goal in mind for athletes that want power and strength. It is awsome. The programming is really good.

Every day they have a "daily wod" AND a "strentgh wod". It may be complicated at first but it's really not...

If you dont want to completley fallow thier programming yours looks good. Like Steve said about the deadlifts in the WOD. Some lifts take a while to recover and having them in a WOD may cause injury so on....

For high skill movments that will create power and do exactly what you want "increased strength, while maintaining overall GPP" do sprinting, C&J, Snatches and im not sure about gymnastics, but they must give some type of an increased GPP anyways...

And for gods sake learn sprinting form and the oly lifts... Dont end up not getting maximal power output from those movments and end up only slowing down recovery...

Shawn Lawlor
10-12-2009, 05:26 AM
Thanks guys!
The sample workout I put above, was completed with the two days off in between the next deadlift strength day. I don't know if this is enough time for recovery, but my body felt ready.

I am doing my best to find some Oly coaching. Sprinting's not my thing, but I am interested in incorporating a rowing sprint element.

Omar Omar
10-12-2009, 06:16 AM
Thanks guys!
The sample workout I put above, was completed with the two days off in between the next deadlift strength day. I don't know if this is enough time for recovery, but my body felt ready.

Its all about how you feel basically. I personally cant set a PR on a heavy deadlift session unless there was like over a week rest from previouis heavy deads...

But maybe I would be able to if I GOMAD. Or if I was a lifter, one of my goals is to lift 400 pounds one day and im getting there very slowly because its not like a main objective...

I only want to lift more so I can go faster at met-con and compete at CrossFit...

Mark Fenner
10-22-2009, 02:08 PM
(I tend to pick from the Heavy MetCon WOD list created a while back)

Quick question,

Where's that list? Searching didn't get it for me. Do you remember a thread title?


Mark Fenner
10-22-2009, 02:35 PM
Found one set of responses (good grief, long thread) at the Crossfit board. On (about) page 37 or so, there is a .doc file. Unfortunately, several of the suggestions seem to be made by someone's Aunt's dog's uncle's friend's dog. But, lots of thoughts.


Shawn Lawlor
10-22-2009, 04:12 PM
Yeah I just took from that list (post #358) from that thread. I just sort of pick my way through those workouts. I will sometimes take a Crossfit Football, or a MEBB met-con. I really try to complement my strength days with movements that do not tax those same muscle groups on that day. There are some Crossfit main board workouts that I just enjoy doing, so when they come up, I tend to do those.

Just trying to plan my constantly varied workouts :)