Wednesday, April 29, 2009

M.E. TRAP BAR DEADLIFT 04292009




M.E. TRAP BAR DEADLIFT 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 10:00?

10 Get ups (5 / side)
10 Push ups

Loading equals 25% of bodyweight.

Monday, April 27, 2009

M.E. DECK CLEANS 04272009


Stunkel and the Palmer Taxi Service

M.E. DECK CLEANS 3-3-3-1-1-1

Rest 5:00

For Time:
Sled Effort 20 Yards
Sprint to Start 1 Burpee
Sled Effort 20 Yards
Sprint to Start 2 Burpees
Sled Effort 20 Yards
Sprint to Start 3 Burpees
Sled Effort 20 Yards
Sprint to Start 4 Burpees----Your sled should be 100 yards away from the start. Turn the sled around and repeat back to the start


You will need a measured 100 yard distance. You will need a prowler sled, dragging sled. A weight plate, dumbbell, KB, a small pet on a rope. Pick a managageable load for your sled effort.

Friday, April 24, 2009

T POTTS ROCKS BOSTON


I am 41 years old and to prepare for my 3rd marathon- Boston, I took a chance and spent less time on training runs and more time at Boot Camp Fitness (BCF).

I stuck to the 40/30/30 Zone diet and did not carbo load before the race. BCF has made me stronger, faster, increased my flexibility and my core is more stable. I ran the marathon 3 days ago and set a personal record by more than 7 minutes-clocking a time of 3:33.53. It was amazing, with each mile I felt better.

I give much credit to Coach Rut and Boot Camp Fitness. I would recommend his program to everyone, no matter what your current level of fitness. Start and you will see improvement and feel so much better.

Thanks Coach Rut for all your coaching and encouragement. You Rock!

M.E. INCLINE BARBELL PRESS 04242009


0500 Group makes it through their first section

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

Rest 5:00

5 Intervals for Time:

400M Run
21 Dumbbell Swings

Wednesday, April 22, 2009

M.E. TRAP BAR DEADLIFT 04222009


The weighted dead animal crunch (DAC)

M.E. TRAP BAR DEADLIFT 5-5-5-3-3-3

Rest 5:00

How many rounds can you complete in 7:00?

DB Split Jerk 12 6/side
DB Bentover Row 12
DB Weighted Dead Animal Crunch 12

Loading equals 45% of body weight

Tuesday, April 21, 2009

Strength before Strength Endurance


If someone trains to get strong in the traditional sense, not only does maximal strength improve, strength endurance improves as well. If someone just trains for strength endurance, he merely improves his performance at his current level of strength...and thus the Max Effort Black Box was born. FREE domestic shipping.

Monday, April 20, 2009

M.E. DECK CLEANS 04202009


Liz and Emily share a post workout moment

M.E. CLEANS 3-3-3-3-3-3
Rest 5:00

Every Minute for 12 Minutes perform:

7 Box Jumps
7 Pull-ups
7 Clapping Push ups

Friday, April 17, 2009

M.E. SUPINE BENCH PRESS 41709

M.E. SUPINE BENCH PRESS 3-3-3-1-1-1

Rest 5:00

RELATIVE GRACE
30 Reps Clean & Overhead

Use 70% of body weight

Thursday, April 16, 2009

Wednesday, April 15, 2009

M.E. BACK SQUATS 41509


M.E. BACK SQUATS 3-3-3-1-1-1

Rest 5:00

For Time:
50 Barbell Thrusters (20kg barbell)
40 Jumprope Double Unders
30 DB Swings (55lbs/35lbs)
20 Barbell Reverse Alt Lunge (10/side) Hold barbell overhead in snatch grip
10 Burpees

Monday, April 13, 2009

M.E. DECK POWER CLEANS 41309


Old Head

M.E. Deck Power Cleans 3-3-3-1-1-1

Rest 5:00

For Time:
21
Box Jumps
Dips
Horizontal Body Rows
15
Box Jumps
Dips
Horizontal Body Rows
9
Box Jumps
Dips
Horizonatl Body Rows

Friday, April 10, 2009

M.E. SUPINE BENCH PRESS 041009


The old man workout from Monday. 90 kg deck power clean Effort lifting plus CrossFit mix mode training. The best use of your conditioning minutes.

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

Rest 5:00M

Your time to complete...
10,9,8,7,6,5,4,3,2,1 Reps
DB Deadlift (75% body weight)
DB Hang Power Clean (65% body weight)
DB Push Press (55% body weight)

Perform 10 reps of each, then 9 reps of each, then 8 reps of each

Wednesday, April 8, 2009

M.E. EFFORT BACK SQUAT


You haven't lived until you hit your approach shot on number 12 at Tralee.

M.E. BACK SQUAT 5-5-5-3-3-3

Rest 5:00

Record your time to complete

-800M Run then..
10,9,8,7,6,5,4,3,2,1
Dips
Pull-ups
KTE
-800M Run

Tuesday, April 7, 2009

MAX EFFORT BLACK BOX DVD CLINIC SALE


Two weekends ago I was scheduled to address 96 football coaches in Salina Kansas. The topic was the Max Effort Black Box. In preparation, we ask the duplicator to crank out more DVDs for the event. Mother Nature had other ideas, and scheduled a blizzard which resulted in the cancellation of the clinic. So right now we are sitting on 100 extra Max Effort Black Box DVDs. As a result, we are having a clinic special which will run for four days. The sale ends Friday. GO TO THE GEAR PAGE.

Monday, April 6, 2009

M.E. DECK POWER CLEANS 040609


J Rut second team All Sun County.

M.E. Deck Power Cleans 5-5-5-3-3-3

Rest 5:00 Minutes

3 Rounds for time:
400 M Run
Push up & Row 21 Reps
400 M Run
Push up & Row 15 Reps
400 M Run
Push up & Row 9 Reps

To execute a push-up and row, you perform a push up on the dumbbell handles. Following a push-up pull the dumbbell of the right hand to the armpit/rib region while rotating slightly to the left. Lower then repeat on the left. You can some leverage if you press the opposing hand while pulling to the deck. Loading equals 30% of body weight. Scale to your current level of strength fitness.

Friday, April 3, 2009

M.E. DIPS 040309


Vacation bodyrows with Sam P. Take your fitness on the road.

M.E. DIPS 3-3-3-1-1-1

Rest 5:00

Three Rounds for Time:

Pull-ups 25 Reps
Back Squat Push Press (BSPP) 25 Reps
Lateral Barbell Hop* 25 Reps

Load assignment: Male athletes 65lbs/Female athletes 35lbs.

* Executed as follows:

Place loaded bar on the deck at the completion of the BBPP.
Stand to one side of the bar
Hop laterally to the other side with ankles together
Hop back immediately in rapid fire succession

If you are counting correctly, you will finish the hops on the opposite of where you started.

Wednesday, April 1, 2009

M.E. SINGLE LEG SQUATS 04012009


Post stretch warrior by C.C. Three NEW athletes make big changes in a short period of time.

M.E. SINGLE LEG SQUATS (aka Pistols) 3-3-3-1-1-1 (the reps are per leg)

Rest 5:00

How many rounds can you complete in 10:00?
5 Reps Barbell Hang Power Clean Push Press (Males 95lbs/Females 65lbs)
5 KTE

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.