M.E. INCLINE BENCH PRESS 022709

I'm looking forward to tracking Kenny & Sam P during their grappling careers. Kid wrestling gives young athletes the upper hand in high school.

M.E. INCLINE BENCH PRESS 5-5-5-3-3-3

Rest 5:00 Minutes
Every minute on the minute for 12 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of body weight. My most famous dumbbell complex from the DUMBBELL MOVES collection. This is only 12 minutes of the 20 minute menu item.

M.E. TRAPBAR DEADLIFT 022509

Nick (119lb class) and J Rut (160lb class) both 6A Regional champions.

M.E. TRAPBAR DEADLIFT 5-5-5-3-3-3

Rest 5:00

How many db get ups can you complete in 7:00?

Select a load appropriate for your current strength fitness level.

M.E. HANG POWER SNATCH 022309

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Movement pool "T"

M.E. HANG POWER SNATCH 5-5-5-3-3-3

Rest 5:00

How many rounds can you complete in 10:00?
Supine alternating db press 10 (5/side)
Pull-ups 8 reps
KTE 6 reps

Suggested loading on db of 50% body weight

M.E. SUPINE BENCH PRESS 022009

Go ahead and take off your t-shirt like Fitness Fred here. You're a beast.

M.E. Supine Bench Press 3-3-3-1-1-1

Rest 5 minutes

4 Rounds
800 M Run
20 Dumbbell Burpees
800 M Run
15 Dumbbell Burpees
800 M Run
10 Dumbbell Burpees
800 M Run
5 Dumbbell Burpees

Your loading is indicative of your current fitness level. Don't write a check you can't cash.

M.E. OVERHEAD SQUAT 021809

Pat and J Rut. Healthy competitors and good kids. They have split their bouts this season. Each winning in the closing seconds of the final period.

M.E. Overhead Squat 3-3-3-1-1-1

Rest 5 Minutes

Your time to complete the following

7 Rounds
Hang power snatch 5 (loading 50% of bodyweight)
Box Jumps 7 (full hip and knee extension on the box)
ABMAT Sit up 9

M.E.B.B. CONDITIONING SUCCESS

Discussing the original Max Effort Black Box template from the SECRETS OF THE M.E.B.B. DVD. The tracking system is essential to a successful program. People will respect what you inspect!

Coach Rut,

I am an 8man football coach here in Sharon Springs Ks in the northwest corner of the state. My fellow coach and workout partner from Weskan, Marc just told me that you will possibly be speaking at our Coaches Clinic. Can\'t tell you how excited I am that you will be sharing your expertise. I have been crossfitting for about 5 years and recently following your MEBB protocol. I have also implemented this program with my athletes in the strength training classes I teach and am seeing tremendous results. Thank you for your willingness to speak at our clinic. Looking forward to meeting you.

Coach Ayers
p.s. I used to coach at Jetmore which is not far from your old stomping grounds.
.....those stomping grounds would be L.A. or Larned America

M.E. SNATCH GRIP DEADLIFT 021609

Bumper crop of newbies get through the initial shock of Rutman in the morning.

M.E. Snatch Grip Deadlift 3-3-3-1-1-1

Rest 5:00 Minutes

Your time to complete

7 Rounds
10 Push-ups
10 Horizontal Rows (aka BodyRows, Fatman pull-ups)

HOW WE PLANK-A VIDEO TOUR

In the PERFORMANCE MENU next month I discuss how I use a variety of plank moves to address the rectus abdominis and obliques. Here's a couple of highlights from the video tour.

M.E. SUPINE BENCH PRESS 021309

M.E. SUPINE BENCH PRESS 5-5-5-3-3-3

Rest 5:00

Record your time to complete:

5 Rounds
250M Row
7 Hang clean/front squat (barbell)

Suggested loading of 75% of body weight.

M.E.B.B. Movement Pool "T"

In Secrets of the Black Box we will demonstrate exercises from each of the three movement pools utilized with this template. This template was design to accelerate CrossFit performance by increasing absolute and relative strength. Here's a clip of one of the moves from the total body movement pool. All Secrets orders will include the choice of a 3 , 4 or 5 day template training tracker.

M.E. OVERHEAD SQUAT 001109

If your coach can't explain this continuum run for the door. Courtesy of DESIGNING RESISTANCE TRAINING PROGRAMS Fleck & Kraemer

M.E. OVERHEAD SQUAT 5-5-5-3-3-3

REST 5:00

How many rounds can you complete in 10:00?

8 Hang dumbbell clean & split jerk (Alternate splits right then left)
8 Knees to elbow (KTE)

SNATCH GRIP DEADLIFT 020909

As a result of their high carbohydrate diets, real gladiators looked nothing like the Hollywood version.

M.E. Snatch Grip Deadlift 5-5-5-3-3-3

Rest 5:00 Minutes

How many rounds can you complete in 8:00?

5 Pull-ups
10 Push-ups
15 Squats

M.E. JERK 020609

The Lancers took 2nd place at last weekends Shawnee Mission North Invite. It was their best finish at this tournament in team history.

M.E. Jerk 3-3-3-1-1-1

Rest 5:00 Minutes

How many rounds can you complete in 12:00?

20 Jump rope Doubleunders
15 Dumbbell Swings
10 Dumbbell Get Ups (5/side)

Loading equals 25% of body weight. Use the same dumbbell for swings and Get-ups

Option to skip the P-chain move tonight.

M.E. BACK SQUAT 020409

Jeff Rut took home the Gold last Saturday at the North Invitational

M.E. Back Squat 3-3-3-1-1-1

Rest 5:00

3 Rounds for time:

21-15-9
Plate Push-up
Pull-ups
ABMAT Sit Ups

Place a bumper plate on your upper back. Suggested loading: Males 20KG/Females 5KG

MAX EFFORT BLACK BOX TRAINING TRACKERS

You can get a FREE training tracker with your SECRETS OF THE MAX EFFORT BLACK BOX DVD and/or purchase additional training trackers to generate an infinite number of effort based training templates. All training tracker owners will receive a lifetime of FREE updates and revisions as improvements are made.

M.E. DECK CLEANS 020209

"You're tougher than that badger so get in there and make me proud"

DECK CLEAN 3-3-3-1-1-1

Rest 5 Minutes

How many rounds can you complete in 10:00?
7 Body rows (horizontal pull)
7 Dips
7 Box Jumps