Monday, March 30, 2009
Deuce on the Mall
M.E. CLEAN POWER PULL 3-3-3-1-1-1
Record reps completed for each interval:
--Rest 90 seconds
--Rest 90 seconds
--Rest 90 seconds
1:00 Burpee Pull-up
Friday, March 27, 2009
John Tebbe has not only provided a strong athletic presence to the program, he has lent his professional expertise in making our audio-video presentations better.
M.E. DIPS 5-5-5-3-3-3
How Many Rounds can you complete in 12:00?
10 DB Hang Power Snatch (5 right/5 left)
10 Horizontal Body Row
Use a 10RM load for Hang Power Snatch
Wednesday, March 25, 2009
Coach R.P. provides instruction prior to the Saturday workout.
M.E. SINGLE LEG SQUATS (aka Pistols) 5-5-5-3-3-3 (the reps are per leg)
21 DB Swings (55lbs/35lbs)
Hold a weight plate to provide the required overload. You can record the load either as BW + or add your body weight to the weight plate.
Monday, March 23, 2009
In a rare visit to the Midwest, founder and C.E.O. of CrossFit Greg Glassman addressed the men and women at Ft. Leavenworth last Thursday.
M.E. CLEAN POWER PULL 5-5-5-3-3-3
3 Rounds for time:
25 Push Press (20kg bar)
Friday, March 20, 2009
Thursday, March 19, 2009
Wednesday, March 18, 2009
Monday, March 16, 2009
M.E. DECK POWER SNATCH 3-3-3-1-1-1
Record your time to complete:
10 Box Jumps
10 Jumping Pull-ups
10 Dumbbell Swings (55lbs/35lbs)
10 Alternating Reverse Lunge (5/side)
10 Dumbbell Push Press (55lbs/35lbs)
10 Glute Ham Sit Ups
10 Front Squat Push Press aka Thrusters (55lbs/35lbs)
10 Box Jumps
Sunday, March 15, 2009
Optimize your strength-fitness with the Max Effort Black Box
You asked me about my success in setting a bunch of PRs (or at least, PRs for the last two years) while following your Max Effort Black Box program. Here's a little about my background and why I think the program works for me.
I wasn't athletic as a kid and never exercised consistently until I was about 30. I fumbled around with running, body building programs, triathlons and military-style PT regimens until a friend pointed me to CrossFit five years ago. I was hooked right away and made good progress, but knew I was lagging in strength. I also had a hard time with the 3 days on/1 day off rotation because I was working full time while going to law school at night.
I needed shorter workouts with simpler equipment that I could squeeze into my schedule. I found your site, and it was what I needed.
Over the years, I also tried integrating some other strength programs, but I'd either keep stalling on my max lifts, or lose ground on muscular endurance/metcon capability.
This winter I decided I'd stick with your current program of cycling through a heavy lift and a short metcon three days a week, and see how it worked. I do your workouts Tues./Thurs./Sat. and go to CrossFit DC on Sundays. Typically that's a longer metcon effort with a big group. On rest days or during my warmup, I do the 20-pullup program from your newsletter, unless I've got a high-rep pullup WOD the day before or after.
Since December, I've had PRs in the squat, front squat, deadlift, power clean and squat clean, and in my maximum of dead hang pullups. I've also been able to maintain my power and endurance on metcons with the CrossFit DC crew. I think there are a few reasons:
1. Your workouts are the right balance of strength and metcon.
2. Four days a week for one to 1-1/4 hours (including the warmup and stretching) is very sustainable in terms of scheduling and recovery. I'm rarely sore, even if the week gets away from me and I have to work out on back-to-back days.
3. Doing the same lifts a few weeks in a row helps me concentrate on technique. I think that's been a big factor, especially in improving my Olympic lifts.
4. The program helps encourage good nutrition. Since Jan. 1 I've been fine-tuning my Zone diet and went from 19 blocks with off-the-charts hidden fat, to 21 blocks with 2X fat. At 6'2" with a "hard gainer" type of build, I've been 180-185 lbs. since I was in my 20s, but now I'm more muscular. I also have more energy. I've cut out my midday caffeine, and after a 10-hour day at work I can still look forward to putting a few more pounds on the bar than I did last week.
5. Use of dumbbells (especially the unilateral moves) is a great benefit for a 43-year-old who's had all the usual knee, back and shoulder injuries.
As we get into spring and summer I'm looking forward to getting into some of the CF benchmarks to check my progress. In the meantime, I'm sticking with the program. Thanks, Coach!
-- J.F., Virginia
Friday, March 13, 2009
Wednesday, March 11, 2009
The M.E.B.B. was the original template to combine effort lifting with CrossFit.
I have attached the brochure that was sent to all of the 8-man coaches. I am really looking forward to meeting you and listening to you speak. I have been having good success following an adapted model of the M.E.B.B. I know that any program is only as good as the effort that one puts into it but this seems to get the kids, especially the girls, to go after their sets a little bit more. We had a girl clean 205 and squat 325 last weekend at a power lifting meet after doing the M.E.B.B. workout for approx six weeks. - Coach Marc Cowles
Monday, March 9, 2009
Friday, March 6, 2009
The Kansas State Wrestling Tournament. Two amazing days of the best Wrestling Kansas has to offer.
M.E. INCLINE BENCH PRESS 3-3-3-1-1-1
Rest 5:00 Minutes
Your time to complete Helen:
Run 400 meters
21 Dumbbell Swings (55lbs Males/35lbs Females)