After years of getting fat and weak, I joined a Crossfit gym this past April for general better conditioning, weight loss, and fun. Yes, I enjoy the rah-rah and fist bumping. I've dropped 20 lbs and gonna loads stronger. No complains at all.
At the beginning, I had no strength goals, but that has changed. Every class has a strength or skill portion in addition to the WOD. I'm lucky in that my gym puts a pretty strong emphasis on barbell training and we don't do a lot of oly lifts for time. We are just coming out of 6 week strength cycle of doing only 5x5 and 5x3 Deadlifts, Back Squat, and Shoulder Press, building up to a total. During this period, I've really started to enjoy the strength training and I would like to keep it up after the focus in the gym shifts to oly lifts and gymnastics.
Normally, I do the WOD's Monday, Tuesday, and Thursday, and I plan to continue this. Luckily we have an open gym time on Saturdays that works well for me. I'm thinking about making Saturday my strength day and do heavy squats, deads, and shouder press using some kind of regular program. If those lifts come up again during the week, I can go light to moderate. Some kind of a 5-3-1 would seem to make sense to me, but I'm not sure how I would modify it for once-a-week.
Yes, I know I could get stronger faster with SS or doing exclusively strength, but I like my gym. I like WODs, and one of my motivations is to improve performance/be able to do some of the benchmark workout. Don't judge
Possible relevant stats:
Best 3x lifts - 205 Backsquat (lowbar), 305 deadlift, 115 shoulder press.
My specific goals, timeframe unimportant, are to get my DL over 400, my BSquat to 325, and my press to 145. I'm looking for feedback whether or not this seems like a good plan. Are these realistic goals? How I might structure it get the most benefit? Is 3 WODs plus one heavy day too much for a 4 year old dude?