Monday, June 29, 2009

M.E. JERK 062909



M.E. Jerk 2-2-2-2-2-2

Rest 5:00

2K Row For Time

You can perform these as a power jerk or with a split. If you can, alternate the split leg.

Sunday, June 28, 2009

A BOX USING THE M.E. BLACK BOX



A special shout out to Dave Osorio and the coaches at Crossfit South Brooklyn. Crossfit South Brooklyn follows a Max Effort Black Box template. Are you using the MEBB in your coaching practice? Let me know.

Friday, June 26, 2009

M.E. INCLINE BENCH PRESS 061909


Does your training program have you running on a hampster wheel? Why are you training the way you train? What are your goals and objectives. Insantity is doing the same thing over and over again and expecting a different outcome.

M.E. Incline Press 3-3-3-1-1-1

Rest 5:00 Minutes

"GRACE"

30 reps of power clean & "jerk"*

* However you can get it fully extended overhead

Loading males 135 lbs / females 85 lbs

Wednesday, June 24, 2009

M.E. TRAPBAR DEADLIFT 062409


I place trap bar dead lifting in the lower body movement pool. This is a much different dead lift than a barbell dead lift. The line of pull is more closely related to a squat. It's almost idiot proof and excellent for inexperienced or young athletes.

M.E. Trap bar dead lift 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, June 22, 2009

M.E. DECK CLEANS 062209


80% of activity is on a single leg support. So why are you or your trainer only programming bilateral moves?

M.E. Deck Clean 3-3-3-1-1-1

Rest 5:00 Minutes

Every Minute for 12 Minutes perform:

5 Box Jumps
5 Horizontal Rows
5 Clapping Push ups

Saturday, June 20, 2009

Volleyball Athlete Wins with the M.E.B.B.


I am a former Olympic volleyball player and I find Crossfit and your Max Effort Black Box (M.E.B.B.) application of its principles to suit me and my goals like no other program I have tried before.

Brad W.
Toronto,Canada

Friday, June 19, 2009

M.E. INCLINE BENCH PRESS 061909


Post "Fran"

M.E. Incline Press 5-5-5-3-3-3

Rest 5:00

DB Swing 20 Reps / Pull-ups 20 Reps
DB Swing 18 Reps / Pull-ups 18 Reps
DB Swing 16 Reps / Pull-ups 16 Reps
DB Swing 14 Reps / Pull-ups 14 Reps
DB Swing 12 Reps / Pull-ups 12 Reps

Loading 55lb Male athletes / 35lbs Female Athletes

Wednesday, June 17, 2009

M.E. TRAP BAR DEADLIFT 061709


I'm getting old enough to start coaching 2nd generations. Cort's father was in my program in 2001.

M.E. Trap Bar Deadlift 5-5-5-3-3-3

Rest 5 Minutes

For Time:
20 DB Split Cleans (10 Split rt/10 Split left)
20 DB Push Press
20 KTE
16 DB Split Cleans (8 Split rt/ 8 Split left)
16 DB Push Pres
16 KTE
8 DB Split Cleans (4 Split rt / 4 Split Left)
8 DB Push Press
8 KTE

Monday, June 15, 2009

M.E. DECK CLEANS 061509


One of my favorite golf holes in Ireland is No. 15 at Ballybunion, a picturesque downhill par 3. The wind off the pond is stout, even on a sunny day. My loop handed me the hammer. I thought he was crazy. I hit it pure- put it hole high.

M.E. Deck Clean 3-3-3-3-3-3

Rest 5:00

Record your reps on each interval
3:00 Barrier Hop Burpee
-1:30 Rest
2:00 Barrier Hop Burpee
-1:30 Rest
1:00 Barrier Hop Burpee
-1:30 Rest

Barrier Hop Burpees
* set up a small barrier, 6-10 inches. Do a burpee on one side and hop over the barrier. Repeat.

Friday, June 12, 2009

M.E. SUPINE BENCH PRESS 061209


The quality of any program is related to the quality of the people who coach in that program. Ryan and Tammy recently completed continuing education and certification. I'm glad to have them on my team.

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

Rest 5:00 Minutes

Every minute for 12 minutes:

Dumbbell Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press

Use 50% of body weight.

Thursday, June 11, 2009

WEDNESDAY NIGHTS DOUBLE

video
Missed 110 kg for a single last night. A little red arse helped for this effort.

Wednesday, June 10, 2009

M.E. OVERHEAD SQUAT 061009


Robb Wolf, one of the best guys I know to teach the overhead squat

The GOLD standard for OH Squat is 15 reps with body weight and/or body weight + 50lbs for a single. Here's your single opportunity.

M.E. OVERHEAD SQUAT 3-3-3-1-1-1

Rest 5 Minutes

7 Rounds for time:
Barbell Hang Power Snatch 10 Use 50% of 1 RM Snatch
Supine Alternating Dumbbell Bench 10 (5 right/5 left)Use 50% of body weight

Monday, June 8, 2009

M.E. HANG CLEAN 060809


Elevate your feet.
M.E. HANG CLEAN 3-3-3-1-1-1

Rest 5 Minutes

5 Intervals of:

5 Box Jumps
12 (Feet Elevated) Push ups

Friday, June 5, 2009

M.E. SUPINE BENCH PRESS 060509


Funny, but unfortunately very real. There is a prevailing belief that exercise will offset poor lifestyle choices. Not true.

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

Rest 5:00

5 Rounds

Barbell Thrusters 9 Reps
Pull-ups 9 Reps

Males: 95lbs
Females 65lbs

Scale the load to your current level of strength fitness

Wednesday, June 3, 2009

M.E. OVERHEAD SQUAT 060309


Stew J gained 12 pounds of muscle and as a result had a bigger bat this Spring. He followed 12 weeks of M.E.B.B. training.

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

Rest 5:00 Minutes

"Nicki"

3 Rounds for time:

500 M Row
30 Ball Slams
30 Push-ups

Loading:
Males 20lb D-ball/Females 16lb D-ball

Monday, June 1, 2009

M.E. HANG CLEAN 060109


An awesome view awaits from the 4th floor of The McCardell Science building at Middlebury College.

M.E. HANG CLEAN 3-3-3-3-3-3

Rest 5:00

For Time:
21 Box Jumps
21 Push ups
21 Pull ups
15 Box Jumps
15 Push ups
15 Pull ups
9 Box Jumps
9 Push ups
9 Pull-ups