Friday, July 31, 2009


M.E. Supine Bench Press 5-5-5-3-3-3

Rest 5 Minutes

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, July 29, 2009


The beastskills page has a nice section on single leg squats and how to modify and or learn the move.

M.E. Single Leg Squats 5-5-5-3-3-3 (reps are per leg) Overload by holding a weight plate, dumbbell, kettlebell.

Rest 5 Minutes

How many rounds can you complete in 12 minutes?

5 Handstand push-ups
5 Pull ups

Monday, July 27, 2009


General Cardone Ft. Leavenworth Kansas Crossfit Level 1 Certfiication 5/09

M.E. Deck Snatch 2-2-2-1-1-1

Rest 5:00

7 Rounds

10 Box Jumps
10 Push Ups

Saturday, July 25, 2009


Frequently I receive an e-mail or post with questions on how to progress towards or determine a max effort. Many Crossfit coaches with strength / lifting backgrounds have had to field the same question and determined that Crossfitters , in general, just have not been exposed. Finding a best effort for the day depends much on your experience as a lifter and your experience with a particular move. It's important to know that and begin with the end in mind.

The first week of the MEBB is generally an introductory week. Getting use to a new exercise movement or for the experienced athlete reintroduced. It's important to learn from the introductory week and set up the following weeks off of the effort here.

Depending upon the design of template, the athlete is going to be adding weight to the bar to determine a best effort of 3-5 repetitions for that particular move on that particular day. It's a workout not a competitive meet.

Now with our 1 rep max projector the coach and the athlete can tinker with what a 5,3 or 1 rep max might look like.

Here's an example. Say you are using 100 kg on back squats and you get 5 solid reps with that weight. Using the 1 rep max projector you can see that it's reasonable to expect that you could get 115 kg for a single.

Using this information for the following week the trajectory for the M.E. back squat workout of 3-3-3-1-1-1 after the warm up might look something like 70kg, 80kg, 90kg, 100kg, 110kg, 115kg. If during the workout it's difficult to groove the move then adjustments should be made. The max effort may also occur on the fifth set so be willing to accept this fact.

This 1 rm project rings true for two thirds of the MEBB moves. The total body moves (weightlifting) have a wide variance when plugged into the projector. A double with 110 kg on cleans may or may not equal a single at 120 kg.

You can refer to the link on the right under WORTHY OF FURTHER INVESTIGATION to locate the link to the 1 rep max projector.

Friday, July 24, 2009


Dr. Mark Rut on Mt. Hood

M.E. Floor Press 3-3-3-1-1-1

Rest 5 Minutes

Every minute on the minute for 12 minutes:
3 Hang Power Clean
3 Deck Power Clean
3 Hang Power Clean

Barbell loading around 50% of your 1RM clean. Round down to the nearest 5 kg.

Wednesday, July 22, 2009

M.E. BACK SQUAT 072209

JP hasn't let a little rotator cuff injury slow him too much. We look forward to his return in about 6 weeks.

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

Rest 5 Minutes

-800M Run then..
Horizontal Row
-800M Run

Tuesday, July 21, 2009


One of the top coaches and top Gyms in the country follow the MEBB template. Look for more opportunities to certify your practice as a MEBB gym through seminars including exposure to advanced programming features shortly.

About 4 years ago it came to my attention that my athletes were, as a general state, weak. This was no fault of their own as they came from backgrounds that included running, biking and a generally active lifestyles, but few if any had participated in formalized strength and conditioning. The general Crossfit programming I followed certainly improved their general conditioning however NO ONE rolled into my gym and turned a Fran or Diane at diagnostic loading. I by contrast turned pretty impressive numbers on these CrossFit standards almost from day-1 due to my background as a reasonably good powerlifter (565sqt, 565 DL, 345 bench at 181lbs). My experience with CrossFit was that of a strong athlete becoming a FIT athlete. I assumed my clients would follow a similar trajectory...this error can be chalked up to being Green as a coach and thinking that my journey would be every one's journey. It was about this time that Rutman shot an email to me with a template that included some max effort work rolled systematically into standard metabolic conditioning. At first I did not see the power of this method, but even I can be only so dense. If my clients lacked strength and technicality, they needed to lift consistently to address the issue.

Fast forward nearly 5 years and my gym is full of STRONG and FIT people. Our affiliate won the overhead squat/pull up workout at the CrossFit Games by 10 points and we placed 3rd overall. I keep hearing a purely randomized approach is the best way to complete fitness. I ran my gym in a randomized fashion, then I followed Coach Rut's ME Black Box and have produced not only top level CrossFitters, but also champion athletes from a number of sports. If you actually EARN your living coaching people you figure this stuff out eventually! Thank you to Coach Rut for making me a better coach and for helping to make CrossFit NorCal one of the best gyms around.

Robb Wolf

Monday, July 20, 2009



M.E. Hang Power Snatch 2-2-2-1-1-1

Rest 5:00

200 Dumbbell Swings for time

Loading: 55lbs males/ 35lbs females *

You can skip the P-chain move tonight.

Friday, July 17, 2009


M.E. Floor Press 5-5-5-3-3-3


How many rounds can you complete in 15:00?

Row 250 M
Burpee 7

Wednesday, July 15, 2009


M.E. Back Squat 5-5-5-3-3-3

Rest 5:00

7 Rounds

10 Pull-ups
10 Glute Ham Sit ups
10 Push-ups

Tuesday, July 14, 2009


A miss, but I was in the game.

Inspired by the firebreathers at the Crossfit Games, I made a return to competition after a 3 year hiatus.

After the event I was recalling a story from a few years back.

It was basically a young athlete talking to me about his Coach. He told me that his Coach had related to him that had he competed in a particular event that he would have most assuredly won.

I countered my young friend letting him know that there was a big difference between talking about being there and being there. Talk is really cheap.

Get in the game rather than talk a good game.

Monday, July 13, 2009


Stewart's new kicks!

M.E. Hang Power Snatch 2-2-2-2-2-2

Rest 5:00

Barbell Deadlift 225
Handstand Push Ups body weight

Friday, July 10, 2009

M.E. PULL UPS 071009

Extreme fat loss diet result.

M.E. Pull ups 3-3-3-1-1-1

Rest 5:00

10,9,8,7,6,5,4,3,2,1 reps of

db deadlift
db hang power clean
db supine bench

Select dumbbells in the 10 rm range for each move. Or 75% bw for deadlifts, 65% bw for db hang power cleans, or 55% bw for supine bench.

Wednesday, July 8, 2009


Just keep your eye on the bell at all times.

M.E. Front Squats 3-3-3-1-1-1

Rest 5:00

How many GET ups can you complete in 10 Minutes?

Alternate singles right side/left side.

recommended loading: 55lbs males/ 35lbs females

Tuesday, July 7, 2009


Coach Rut:

If you’d like, you can skip down to the last paragraph, where I thank you for your programming and your many contributions to my fitness and to the fitness community at large.

I regret that I failed to implement the MEBB program until now. Like many, I stuck with my strengths (metabolic workouts at scaled weights) and shied away from my weaknesses (flexibility, ROM, and strength). If you’d like to use my eventual response to the program as a before/after story, I would be happy to comply.

I’ll be 45 years old in two weeks. I had been Crosfitting for three years before a shoulder injury and my son’s health issues knocked me out of commission for most of the past year. At my fitness peak, I hit a few respectable benchmarks (20 rounds for Cindy, 2X bodyweight deadlift), but pure strength was a limiting factor. In order to maximize my power output per workout, I had to scale the weights considerably.

In fact, when I look at my areas of weakness in the Crossfit world, I would rank them as follows:
1. Flexibility, which impacts/limits…
2. ROM, particularly maintaining lordotic curve during squats
3. Strength
4. Core stability/integration of upper/lower body moves

All of these come into play as I focus on my primary sport of rock climbing. As I analyze my performances, I realize that my lack of core stability forces an over-reliance on under- and unsupported finger strength, which is a ticking time bomb.

And so, I have reasoned that my primary functional training regimen should focus on:

1. Functional flexibility
2. Strength throughout full ROM
3. Core stabilization
4. Finger strength
5. Metabolic conditioning.

Upon reflection, this is almost an exact inversion of my training over the past few years.

I started to program off the “New Way to M.E. Black Box” article from the Performance Menu, but I am now working off the template from the MEBB DVD. I am using the 3-day template, but I added an extra day of Crossfitting on Tuesdays.

First of all, I want to thank you for including the warm-ups, 8 great post stretch moves, and the foam rolling into the workout regimen. I usually warm up on the rower for 3 mins and go into the DROM routine from Catalyst Athletics before my workout proper. Even on my off days, I row, DROM, and do the Great 8. I also throw in some active-isolative stretching and some PNF stretching for the problem areas.

My ROM has increased dramatically since incorporating the Great 8, and for that I wish to thank you. Squats are deeper and – in conjunction with the p-chain moves – I believe that I am activating and maintaining a more mature lordotic arch. Even climbing this past weekend, I could feel that I was using a great functional ROM.

For my strength exercises, I am using the following routine:

1-3: Hang Power Snatch, Front Squat, Pullups
4-6: Deck Cleans, Back Squat, Standing Press
7-9: Snatch Power Pulls, Overhead Squats, Dips

My greatest weakness in the strength domain is overhead, so I have some overhead movement in each rotation. I believe that the snatch is the move that best addresses my weaknesses and needs, so I am including exercises to help me make a progression to a safe and mature snatch. (I also work through some light snatch progressions through Greg’s book and DVD over the weekends).

In terms of core stability, I believe that a combination of planks, hollow rocks, knees-to-elbows, and glute-ham situps will address most of those needs. In terms of the workout format, should I alternate core work with my p-chain moves (e.g. set 1 hip bridge, set 1 plank progression, set 2 bridge, set 2 plank, etc.)?

I will continue to grease the groove on pullups (and to a lesser degree dips) and practice on my climbing wall.

Diet is good. Zone with mostly paleo. I have ordered Faigin’s book.

Again, Coach Rut, I wish to thank you for your many contributions to my fitness regimen. I feel like I am a better and stronger person for addressing my areas of weakness. Your thoughtfulness, many writings, and examples have been instrumental. As well, your contributions to the wider Crossfit and fitness communities are impressive.


Mike D

Monday, July 6, 2009

M.E. JERK 070609

The advanced gang started working on our four NEW platforms last week. Our advanced training group options are expanding! Train with the best coaches and the ONLY licensed Crossfit program in Johnson County.

M.E. Jerk 2-2-2-1-1-1

Rest 5:00 Minutes

For Time:
Row 500
Push-ups 40
Row 500
Push-ups 30
Row 500
Push-ups 20

Friday, July 3, 2009


Most will need overload on this particular workout. You can hold a dumbbell between your feet or use a dipping belt as shown.

M.E. Pull ups 5-5-5-3-3-3

Rest 5:00

How many rounds can you complete in 10:00?

7 Reps Barbell Hang Power Clean Push Press (Males 95lbs/Females 65lbs)

Wednesday, July 1, 2009


Our own John "I"posted the best pull up number at the MOOSEJAW in Ann Arbor Michigan. Somebody forgot to tell him that it was a challenge for the kids.

M.E. Front Squat 3-3-3-3-3-3


3 Rounds for Time:

400M Run
21 Swings (Males 55 lb dumbbell / Females 35 lb dumbbell)
12 Pull ups