Wednesday, December 31, 2008



REST 2-5 Minutes

5 Rounds for time:

5 reps :DB Burpee/ Hang Squat Clean/thruster (35lb Dumbbells Male Athletes/25lbs Dumbbells Female Athletes)
5 reps :Clapping push-up
5 reps :Ball Slams (20lbs Male Athletes/16lbs Female Athletes)

On this Burpee version the hands do not need to extend above the head with the load. The bells should be carried next to the hips as you jump and the feet leave the ground.

Tuesday, December 30, 2008


We all had an opportunity to take it off the rack for a dry run.

We all ran out to greet the UPS man this afternoon. We picked up the IRONMIND Buffalo Bar. (Merry Christmas to Rutman) We will be adding this cambered bar back squat for those with cranky shoulders and when we find another rotation of straight bar back squats unappealing.

More than likely we will try it for lunges and the rarely practiced good morning move.

Monday, December 29, 2008


Bad Holiday Greeting

DECK POWER CLEAN 5-5-5-3-3-3 Record best effort triple

REST 2-5 Minutes

How Far can you travel in 10:00?

A dumbbell complex of:
lunge arm curl/press

Suggested loading of 25% of body weight. Execution: You will need a measured distance. This could be a court, track, flat path. Holding the dumbbells in the low carry position stride out as you arm curl. From this hips low position press the dumbbells overhead. While pressed overhead return to the standing position. Once you are standing with bells pressed overhead return them to the low carry position. Repeat on the other leg. Lunge curl and press. See how far you can travel in 10:00.

Saturday, December 27, 2008


IRONMIND produces the Go-Really-Grip Machine. It's one of my personal favorites.

We usually have time to train grip directly twice per week. Our favorite moves include work with IRONMIND toys Go-Really-Grip and Captains of Crunch. We also play around with thick bars, bar hanging for time and farmers walks.

Working functional exercises that involve pulling will go a long way towards developing grip strength, but it might not cover all the bases. Weak grip=weak athlete.

Friday, December 26, 2008


I made par twice on NO. 13 at Tralee. They call it Brock's Hollow. You stare across this canyon wind gusting in your grill wondering if an 8 iron or a 7 will work.

ME Standing Barbell Press 5-5-5-5

Rest 2-5 minutes

Record your time to complete:
10 Push-ups
1 Pull-ups
9 Push-ups
2 Pull-ups
....continue to reduce the push-ups by one and increase the pull-ups by 1. Your last round will conclude with 1 push-up and 10 pull-ups.

Wednesday, December 24, 2008


ME ZERCHER Squats 5-5-5-5

Rest 2-5 Minutes

Record your time for:
Snatch Squat 21-15-9
Box Jumps 21-15-9

(Barbell loading 50% of bodyweight. Adjust to your current strength fitness)

Monday, December 22, 2008


Jeff Rut finished strong two weekends ago with four straight wins good enough for 3rd place.

We are unloading this week. Reduce your best effort for 5's by 10%.

High Hang Power Clean 5-5-5-5

Rest 2-5 Minutes

Every 1:00 for 15:00 Minutes perform 1 rep of:
-DB Shrug Pull
-DB Power Pull
-DB Power Clean
-DB Front Squat
-DB Push Press

suggested loading equals 45% of bodyweight

Friday, December 19, 2008


Dr. Eades has a most excellent posting on Oprah's latest issue.


Rest 2-5 Minutes

How Many rounds can you complete of Dumbbell Complex 1 in 10:00. Keep the load light-medium 10-12 rep range.
5 Reps Each
-DB Muscle Snatch
-DB Upright Row
-DB Snatch Squat
-DB Thruster
-DB Bent Over Row
-DB Alt Lunge (low carry position)

Friday's P-chain move is the Glute Ham Raise. If you don't have the machine you can work the naked version. These can kill the knees in my opinion.

Thursday, December 18, 2008


On Wednesday we did one of my favorite athletic moves. The single leg d-ball snatch. Moving explosively off a single leg support does wonders for balance and attacks the anti-gravity musculature. Stew took it up a level and did a single leg slam at the end. This will be forever known as the STEW SLAM.

Wednesday, December 17, 2008


Ride like you stole it!

M.E. Zercher Squat 1-1-1-1-1

Rest 2-5 Minutes

How Many Rounds can you finish in 15 minutes

5 Handstand Push-ups
5 Box Jumps
5/side Single Arm Bent Over Dumbbell Row

P-chain move of the day is the reverse hyper

Tuesday, December 16, 2008


Get some new moves, become more functional

What is a machine? Machines are intended to offer resistance to the musculoskeletal linkage that many consider to be in a non-functional way, or as some commercial advocates will argue, in a functional way. Free weights on the other hand are considered more "functional" given the need to stabilize the body linkage to the floor (ground based exercise). But even with traditional free weight training, comparison between the use of dumbbells vs barbells is interesting. How often in a sporting situation are the hands tied through a linkage like a bar? I can't think of one other than some specific competitions that use a barbell(powerlifting). Performing a military press with a dumbbell produces an entirely different response through the torso than a two-handed barbell.


I answered a couple more questions regarding the M.E.B.B. format.

Monday, December 15, 2008

M.E. HANG CLEAN 121508

Two of my top reads for 2008 include Mark Goulston's GET OUT OF YOUR OWN WAY and Stuart McGill's ULTIMATE BACK FITNESS AND PERFORMANCE. If I get some additional minutes I will add to this list.

M.E. Hang Power Clean 1-1-1-1-1

2-5 Minutes Rest

3 x 25 Burpee Pull-ups
R.I. 2:00

Record your successful reps for each interval

Are you performing your posterior chain moves(P-chain)? Here's a good variant for today.

Friday, December 12, 2008


Ashlynn Rut drops in on Saint Nick

ME Standing Press 3-3-3-3-3

Rest 2-5 Minutes

Rowing intervals
7 x 250m Hard/250m Easy

Thursday, December 11, 2008

Wednesday, December 10, 2008


Hitchhiking to the GATOR BOWL


Rest 2-5 Minutes

7 Rounds for time:
Dumbbell Power Snatch 10 reps 5/5 side (suggested loading of 20% of bodyweight)
Horizontal Bodyrow 10 reps
Single Leg back extension 10 reps 5/5 side

Tuesday, December 9, 2008


Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, squat, presses, clean, jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. -Greg Glassman CrossFit Founder

Monday, December 8, 2008


Steve wears red so he doesn't hide...from the hunters in the neighborhood.

High Hang Power Clean 3-3-3-3-3

Rest 2-5 minutes

How Many Rounds can you complete in 15:00 Minutes?
Barbell Overhead Snatch Grip Barbell Lunge Walk 15 yards
10 Push-ups

Adjust the barbell load to your current strength fitness. Measure a 15 yard clean area for the lunge work. Lunge out perform the push-ups then lunge back and repeat.

Sunday, December 7, 2008


I received a few questions regarding the Max Effort Black Box (MEBB) path we are currently following.

Q. I see that I'm going to run out of weight (plates in my garage) towards the end of the template what should I do?
A. If you think the 5 x 5 week can be maintained for three weeks without running out of iron then don't reduce the reps to 5 x 3 and 5 x 1. Stay with the 5 x 5 and try to up your best 5. Another option would be to loosen up that wallet and run over to the local Dick's Sporting Goods for some more iron.

Q. I don't want to ZERCHER squat what other move would you suggest
. A. I would likely default to a box squat alternative. Your movement rotation would then be three weeks of box squats, three weeks of front squats, three weeks of back squats. In theory you could do three variants of back squats over nine weeks. Those variants could include width of stance and bar placement on the back. There are other exotic moves you can include.

Q. I want to bench for my upper body day what three moves might you consider? A. For max effort upper body with a horizontal pressing preference I would consider your three moves to be supine bench, incline bench and then floor press. You could also select the board press but use caution. You need experienced training partners for this. I know of stories where the lifter took the board in the chin. One with such force it resulted in a broken jaw.

Q. I like 5 x 5's especially for my lower body (L) and upper body (U) days. Is there any problem with staying with that rep range? A. No, you can stay with the 5's. Just make sure your movement changes based on your movement pool priority after three weeks.. I've also use 3,3,3,1,1,1, for the total body tier and 5,5,5,3,3,3 for the upper and lower body tiers.

Q. I want more abdominal focus than you show. Where should I place the abdominal exercises? If they are unweighted moves put them in the warm-up. If you are using some kind of weighted sit-up then put it next to the p-chain moves.

Q. How many warm-up sets should I take prior to starting into my first working set? The best rule of thumb I have ever heard was one set per 50lbs of your opening set.

Q. Am I suppose to maxout on every set? A. No. You should be progressively adding weight to the bar on the first four sets. One the 5th and final set you are attempting a best effort for the day. You might not reach the 4th or the 5th rep but your objective is the best effort for that lift on that particular day.

Q. If I want more METCON when and where should I add it?
I have done a bit of experimentation with additional METCON or CrossFit WOD's. The best auxillary day is Tuesday. You then have four opportunities for METCON. Three following the effort lifts and then a stand alone METCON day on Tuesday. Since Wednesday has a focus of lower body work buyer beware when including a tremendous amount of knee extension.

Q. Is it possible to do this M.E.B.B. template with only two training days? Yes. I will be working on a possible solution for an upcoming post or article in the PERFORMANCE MENU. A this point your should try to rest two days after the first effort day and three after the second effort day.

Q. What about the reps and sets on the p-chain moves? A. I've worked in and around 3-5 sets 3-10 reps. I've finally arrived at sets of 3 and reps of 8.

Saturday, December 6, 2008


22lbs ago

My Boot camp journey began in March of 2008 after spending almost a year trying to get back into shape on my own. I was looking for a program that would help me to loose weight while gaining strength, endurance and increased flexibility. I did some research on-line and found Coach Rut’s website and figured I give it a try.

My first impression was that the people in the class were all very friendly and Coach Rut guides you through the exercises step by step. Now I won’t lie the workouts can be challenging but the results speak for themselves.

I originally planned to only go for one session but enjoyed the class and people I meet there that I quickly signed on for 6 months. I’m really glad I did! Over that time I’ve lost a total of 22 pounds, my body fat fell by around 4-5%. Not to mention I feel better than I have in over 10 years.

Thanks for everything Coach,

**Mike drives 10 hours per week to train with me.****

Friday, December 5, 2008


Fantasy Football Injury

ME Standing Barbell Press 5-5-5-5-5

Rest 2-5 Minutes:

10 Minutes of:

15 dumbbell swings
15 burpees
15 ball slams
15 dumbbell push press

Thursday, December 4, 2008


"How old would you be if you didn't know how old you was?-Satchel-Paige

Many older people feel years younger than they really are. Seventy is the new 57.

Older people feel, on average, about 13 years younger than they really are, according to a new study of aging from the University of Michigan and the Max Planck Institute for Human Development in Berlin.

Researchers surveyed 516 people between the ages of 70 and 104 who were taking part in the ongoing Berlin Aging Study in Germany, asking a series of aging-related questions, including how old they typically feel compared to the age on their birth certificate. Although individual responses varied, the average gap between chronological age and subjective age was 13 years. Among study participants who were particularly healthy and active, the gap between subjective age and actual age was even wider.

Researchers say the data are important because cultural expectations of people during their older years often are at odds with how seniors perceive themselves.

“We are somehow aged by the culture we live in,’’ said Jacqui Smith, a psychologist at the University of Michigan Institute for Social Research. “It’s about how we should look, when you should retire – sometimes those stereotypes are a little out of date.’’

As children, we typically feel slightly older than we really are, in part because children long to take part in activities reserved for older teens and adults. But around age 25 to 30, our views of aging fall out of sync with our chronological age, and we begin to think of ourselves as younger than we really are, Dr. Smith said. Other studies have shown that people between the ages of 40 and 70 feel about 20 percent younger than they really are.

But the latest research focused on people generally in the last three decades of life. The aim was to gauge whether the aches and pains of getting older force us to face reality, causing our subjective age to finally catch up with our chronological age. The study showed that even the very old typically feel far younger than they really are.

“This concept of how you feel about your age is so important and defines, in a way, how we act,” Dr. Smith said. “If you self-define yourself as someone who is old, then you probably act that way.’’

Although we typically think of ourselves as younger than we really are, the study found that most people are not in denial about the aging process. During the course of the six-year study, people were asked about their perceptions of age three times. The subjective age wasn’t frozen in time, and instead aged with the years. Although the gap typically remained the same, the difference between chronological age and perceived age did begin to narrow as people became less healthy and drew closer to death.

“It’s good for us to think we’re a little better than we actually are,’’ Dr. Smith said. “It’s associated with feelings of hope and well-being.’’

The findings are to be published in the Journals of Gerontology: Psychological Science. Information courtesy of Tara Parker-Pope and the New York Times.

Wednesday, December 3, 2008


ME ZERCHER Squats 5-5-5-5-5

Rest 2-5 Minutes

How many Rounds can you finish in 10:00?
5 Pull-ups
10 Push-ups
15 Sit ups

Take additional time during warm-up to practice proper form.

INSTRUCTIONS: With bent arms place a barbell just under your lower chest holding it in the crook of your arms. There are two ways to hold the bar, one is to cross your right forearm over your left forearm to help stabilize it, and the second is simply to keep the bar in the crook of your arms while you keep them bent. Keep your eyes forward, back straight, and feet planted firmly on the deck. Squat as low as possible while maintaining a mostly vertical torso. Termination will occur when the mostly vertical torso can no longer be maintained.

Monday, December 1, 2008


The 2008 Thanksgiving Day workout group. A continuing tradition of the oldest and largest group workout on Thanksgiving morning.Not pictured Amy Fiss.

High Hang Power Clean 5-5-5-5-5

2:00-5:00 Rest

3 Rounds for Time:
10 Dumbbell Hang Power Clean 25% of bodyweight
10 Flag Push-ups (aka T-Push up) 5/side
10 Box Jumps

Take additional time during warm-up to practice proper form.