Monday, August 31, 2009

M.E. DECK POWER CLEAN 083109


Tommy MAC's train.

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

Rest 5:00

How Many DB GET UPS can you perform in 10:00?

Suggested loading 55lbs males / 35 lbs females

Friday, August 28, 2009

M.E. FLOOR PRESS 082809


Leanne spent her Saturday running a marathon.

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

Rest 5:00

"Jackie"

1000 M Row
50 Front Squat/Push Press- aka THRUSTERS with 45lbs
30 Pull-ups

Wednesday, August 26, 2009

M.E. TRAP BAR DEADLIFT 082609

video
520 lb Trapbar deadlift

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

Rest 5:00

How Many Rounds can you complete in 12:00?

10 GET UPS (5 right/5 left)
10 Push ups

Monday, August 24, 2009

M.E. DECK POWER CLEAN 082429


Just a portion of our new crew.

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

Rest 5:00

"Helen"
3 Rounds for Time:

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

Friday, August 21, 2009

M.E. INCLINE BENCH PRESS 082109


Eric Dog made friends again with his buddy Nicki.

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

Rest 5:00

3 Rounds for Time
21-15-9
Barbell Deadlift
400 M Run

Suggested loading of 1.5x bodyweight

Wednesday, August 19, 2009

M.E. BOX SQUAT 081709


Dave Tate is a guy who knows a thing or two about box squats.

M.E. Box Squat 3-3-3-1-1-1

Rest 5:00

For Time
20 Hang DB Snatch (10/side)
20 Pull Ups
16 Hang DB Snatch (8/side)
16 Pull ups
10 Hang DB Snatch (5/side)
10 Pull ups

Monday, August 17, 2009

WRESTLING COACH GOES M.E.B.B.



Coach Rut,

I wanted to take some time to thank you for your website and your DVD's and all you do to educate and help the fitness community.
I've been training high school and college athletes, (both male and female) for over 15 years, some who are now in the professional ranks, along with adults who don't consider themselves athletes. I've experienced just about all the training methods and fads over the years and found most ok for somethings but usually always missing a certain component.

However, combining the Max Effort Black Box with a Crossfit routine it appears all the bases are covered. I have seen tremendous gains in the people I have been training over the last year or so and credit alot if not most of what I am seeing to your concepts and teachings.

I could go on and on but again, I would like to thank you for your site and all you do to help the fitness community.

Coach Mike C
Lancaster, Pennsylvania

M.E. HANG POWER CLEAN 081709


Grill your Wild Salmon on a piece of foil to avoid the pain of removing the fish. Medium heat about 6-7 minutes.

M.E. Hang Power Clean 3-3-3-1-1-1

Rest 5:00

For Time:
10 Box Jumps
1 Dip
9 Box Jumps
2 Dips
8 Box Jumps
3 Dips
...continue until you finish with
1 Box Jump
10 Dips

Friday, August 14, 2009

M.E. INCLINE BENCH PRESS 081409


T Potts and her triathlon relay team took home the gold!

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

Rest 5 Minutes

How Many Rounds Can you complete in 10 Minutes?

Dumbbell Deadlift 5
Dumbbell Hang Power Clean 5
Dumbbell Push Press 5

Suggested loading of 45% of bodyweight

Wednesday, August 12, 2009

M.E. BOX SQUAT 080909


Meat, Eat it with every meal

M.E. Box Squat 5-5-5-3-3-3

Rest 5:00

How Many Rounds can you complete in 7:00?

7 Dips
7 ABMAT Sit Ups
7 Horizontal Rows

Monday, August 10, 2009

M.E. HANG POWER CLEAN 081009


Spend eight hours with Robb Wolf and you can't help but be a better athlete or coach. If the ZONE diet will make you All Conference, the PALEO Diet will make you an All American.

M.E. Hang Power Clean 5-5-5-3-3-3

Rest 5:00 Minutes

4 Rounds for Time
5 Pull ups
10 Push Ups
15 Sit ups
20 Squats

Saturday, August 8, 2009

TAKE THIS TIME MAGAZINE


Jason P not exactly before, but early in the process.

My mission in 2001 was to build the The Metro's first and best group workout program. Moving people forward on a path to improve strength and fitness with a minimal number of tools in the most cost effective way possible. Little did I realize all the positive reports of changes in body composition and weight loss. Here's another one of my folks. Really proud of this guy.

A person’s life is composed of key decisions which can forever change its trajectory. One of the most important and life altering decisions I have made in years was to attend Boot Camp Fitness. When I started, I was fairly fit. I was strong and had completed a sprint triathlon about 6 weeks before enrolling in Boot Camp Fitness. However, I had struggled with my weight all my life.

In less than one year, I have lost 50 pounds and 6 inches from my waist. My cholesterol levels have plummeted and I l am no longer required to take a statin. I am regularly told that I look 10 years younger.

Your class , coaching and philosophy has completely changed my ideas about fitness and nutrition. Most importantly they have enhanced my quality of life in every way. Before I was just living, now I am living strong!

Jason

Friday, August 7, 2009

M.E. SUPINE BENCH PRESS 080709


Bad Money Bike Team

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

Rest 5:00

How Many Rounds can you complete in 15 Minutes?

5 grapplers clean & jerk
5 box Jumps

(Male athletes: 115lbs/Female athletes 55lbs )

Grapplers clean & jerk variation:1. Load a barbell. 2. Grip in your normal clean grip. 3. Start on your knees in a kneeling position.4. Without loosing your grip hop to your feet.5. Execute your clean & jerk.6. Return the load to the deck with a flat back.7. This is one repetition.

Wednesday, August 5, 2009

M.E. SINGLE LEG SQUATS 080509


M.E. Single Leg Squats 3-3-3-1-1-1

Rest 5:00

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

Monday, August 3, 2009

M.E. DECK SNATCH 80309


M.E. DECK SNATCH 2-2-2-1-1-1

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.