Your lifts get all growed up 
Starting Feb. 1, we’ll be trying a progressive wave cycle. For this program it is going to be important that you have a 1 rep max for both your Deadlift and Press, as we are going to use that number to get the work weight for sets. This program was in Pavel Tsatsouline’s Power To The People (PTP) and was modified by CF 603.
Friday the 29th we are going to be doing a max DL and Press day 1-1-1. Since we will a 1RM for both the deadlift and press, it’ll be easy to get a rough estimate of where you should start. It is important to have this number so that we can use this program effectively. If you do not get a new on on Friday, we will have to go with whatever your most recent max was.
This cycle is going to have the main focus of making these 2 lifts STRONGER.
This programing will be much different than our normal programing and is very strength biased. That being said, I want all of your feedback, as this will be a slower growth time for us, we will not be as “metcon” challenged during this stint, and it may become somewhat boring to some of you who are metcon addicted, the program will be scheduled Mon-Friday with a metcon treat on Sat.
You should not be sore from these workouts. In fact, the first few workouts will probably be easy. It does get harder, though. Don’t discount the frequency at which you are performing these movements. Four to five times a week is a LOT. To make up for the fact that we are lifting sooo much, we will have buy ins,cash-outs, Olympic lifts, gymnastics, and some tasty met-cons, but in the next 4+ weeks is: get stronger. A LOT stronger. Don’t overreach, get greedy, or lose patience. This is a slow progression, but very effective in building strength. With a stronger pull and press, you’ll find things that used to be hard, easier.
As many rounds as possible in 20 minutes:
400 meter run
2 rope climbs
Post number of rounds to comments.
innnnteresting
3 hors of b roken up sleep won’t cut it. I got to pass today unless I can grab a good nap.
For those of you that are confused by the change, we are not changing forever and we are NOT getting rid of metcon work, we are just giving it a backseat for a few weeks. Here is an example day so you have a better idea…
Buy-in: 3 rounds of 0:20 handstand hold + 15 KB swings (Russian), 24K/16K + 10 box jumps (20″)
Deadlift: Warm up with some DLs at lighter weight
· Set 1: 60% of 1RM, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Press
· Warm up with some presses at lighter weight
· Set 1: 60% of 1RM, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Cash out: 3 rounds for time of 30 double-unders + 15 KTEs (If you can’t do double-unders yet, sub 90 singles during the met-con… and then practice your DUs after the cash out. Get 10-20, even if they’re singles.)
Both the WODs before and after the lifting AND the lifting are short sets of work, not a long MAX type lift day
hope that helps some 
I think everyone is perplexed, well, let me break the silence
Personally, I find this new approach & PTP training quite fascinating, I’m jumping on this opportunity. Also, experiencing the “buy-in” & the “cash-out” as described above, comprised of skill work that goes along with the WOD and would include movements that either better prepare body for the WOD, or help me work skills that will compliment the movements or challenge/“smoke” me at the end of lifting
very enthralling!
It’s normal to be very cautions of the unknown, any changes we experience in life we get a little uncomfortable. It seems that we all like the benefits of change, but we don’t like the process. But it’s the process, not the results, from where the real benefits come. This in my opinion will be a superb way to work on strength, build that sound foundation for perfect form (for when the weight will get heavy), and compliment our skills! This is gonna be fun CFVB Crew
Thanks Rita
I am sure once this gets rolling and people get a better idea of what is going on, and that we are not just lifting every day, it will all come together. I am in the process of making a page with material for everyone also. This will only be the programing from Feb 1 to March 5. We will then go back to our normal programing 
in the meantime.. here is a great link 
http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/
Way to go, CFVB! I’m psyched to see your ENTIRE AFFILIATE working the program. Our clients saw some amazing strength gains AND saw improvements in a whole bunch of different metrics – everything from running to clean and jerks. Maybe there’s something to this “strength” stuff after all!
Please keep us posted as to how things are going, and best of luck to you!
Melissa
Hell yeah…..lets git ‘er dun….after my hip heals of course
Personally I too think that this is a great idea, and yep, a little tough for the met con addicted athlete to swallow initially but def think the buy ins and cash outs will balance everything out and allow said addicts to get their fix. Initially took some swaying for me to buy but JoeyG convinced me.
I am stoked on this new programming. I am always up for a new challenge & I have felt like I am stuck when it comes to my Press especially so I am really interested to see my progress. Can’t wait – I think this is really going to help everyone in so many different aspects no matter your level/experience in Crossfit. I say bring it on!!!!
Change always comes bearing gifts. ~Price Pritchett
Being weak sucks. Don’t do it.
Don’t be weak, that is.
HI Joey and John
Glad to see you guys are still lurking on the site.. haven’t heard from you in quite a while.. It looks like you guys just got a neighbor in Norfolk, http://ovfit.com/blog/about/... If you guys decide you want to do the program too, we should compare notes 
Definitely excited about this venture…just bummed that I will be in Yuma, AZ for the last week of it. Hopefully I can get into the gym on base there so I can use their equipment because I know the hotel gym won’t have anything worthwhile. Of course, that’s if I don’t get tagged to go to Haiti before then. Looking forward to getting back in for a workout tonight.
Nice, I like it. I’ve been doing CF Football Strength WODs followed by short metcon WODs for a while now. I actually do better on the metcons after the strength portions. Maybe I’m more warmed up, but really I think it’s because I’ve just programmed my body for heavy, and then the metcon feels really light. Except for those damn burpees. Those still suck.
Yeti:I’m defintely feeling you on the burpees suck notion…
5 rnds, .3 mile bike instead of run.
I am definitely not metcon addicted, and need to improve my press, so the new programming seems like a good idea to me.
Since I am a newbie, I haven’t got the foggiest idea what in the tarnation any of this means!! I am along for the ride and very excited to do it!!
Steph, perfect timing.
I can’t wait to see what happens.
7 rounds as Rx’d
Great Job David and Jamie!!!!! Hope your shopping post-WOD was fun too
Nah wasn’t great couldn’t find what I was looking for so I’ll hit up a few malls tomarrow. Truthfully after my Ruck march today and this WOD I didn’t feel like walking around the mall haha… 7 rd Rx’d great push Rita like always : )
6 rounds rx’d