Friday, October 30, 2009



I'm not writing you this to explain how much stronger I have gotten from your template for a few reasons. 1) I'm sure you get several of those every day. 2) I already have written that to you. And 3) I want to write to explain how your program has increased my stamina.

This week at my box we skipped all ME lifts for a benchmark week. I set significant PR's all 5 days. Before I started MEBB going 5 days straight would've burnt me out before the end of the week. Like most CrossFitters I used to follow a 3 on/1 off schedule. Since then I have found for me, personally, a 2 on/1 off, 2 on/2 off schedule works for me. Needless to say I was apprehensive about going for 5 days with no rest. However, I recently finished my last WoD for the week about 20 minutes ago and I am almost back to normal and feel as if I had barely trained this week. My recovery times immediately after the WoDs was several reduced as well. Here's what I am talking about, last time I did "Fran" I PR'ed at 3:52 prior to starting MEBB and it took me an hour and a half to be able to stand up and think straight. I just completed it in 3:13 and 20 minutes later I am writing you this email. Your program not only increaes strength and power output but also allows athletes to push harder and faster with minimal down time afterwards. Here is a list of my benchmarks for the week and the new and old PR's. I feel every one of them is a significant PR and they were all done as Rx'ed.

"Grace" 4:38 from 5:17
"Helen" 7:22 from 9:11
500m Row (9 damper) 1:30.7 from 1:31 and change
"Annie" 7:15 from 7:55
"Fran" 3:13 from 3:52

Coach Chris Davis


Making changes in bar position changes the exercise. The Manta Ray is one way to change the exercise.

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

Rest 5:00

How many rounds can you complete in 10:00?

DB Hang Power Snatch 5 right / 5 left
Burpees Pull ups 5

Wednesday, October 28, 2009


I had a smart and athletic crew at the Intelligent Exercise Design Max Effort Black Box Seminar on Saturday. You can register for my next event on January 23, 2010. I'll be at CrossFit 714. If you are interesting in upgrading your programming perspective contact Aimee at Catalyst Athletics for scheduling options.

M.E. Trap Bar Deadlift 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 Overhead Alt Lunge (10/side) Hold barbell overhead in snatch grip
10 Burpees

Tuesday, October 27, 2009


Heather was already a great athlete when she arrived. We just helped her along. Currently sporting a 225 dead lift and a 21:00 5k.

In Feb '09, I committed myself to Coach Rut's Bootcamp Fitness/CrossFit Kansas City. Nine months later, at age 41, I can tell you that I am physically, mentally and athletically stronger than I have ever been.

My tennis game has vastly improved as well as my running endurance, all due to increased strength. Everyday, a new workout is presented that pushes me beyond a level I would not normally push myself.

Through BCF, I am given a daily opportunity to eliminate any self doubt and to prove myself both physically and mentally. As a result, my body has changed in ways that I am once again recognized as an athlete - an identity that I have sought to reclaim for many years. I have BCF to thank for this reawakening!


Monday, October 26, 2009


Coach RP finishing the Royals 5K run.

M.E. Deck Snatch 3-3-3-1-1-1

Rest 5:00

10,9,8,7,6,5,4,3,2,1 Reps for Time of:
Handstand Push Ups
Pull ups

Friday, October 23, 2009


The dragging sled is one of my favorite tools. I use it for warm up, rest days, volume leg work and steady state. I use it for young and old trained and untrained.

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

Rest 5:00

4 Rounds for Time
Row 500 M
Overhead Barbell Squat 15 reps

Loading is 95lbs males / 65lbs females. Load this based on your current level of strength fitness

Wednesday, October 21, 2009


The CrossFit St. Louis Gals. Laurie and Leeny

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

Rest 5:00

How many db get ups can you complete in 12:00?

Select a load appropriate for your current strength fitness level. Improve on last weeks number.

Tuesday, October 20, 2009


I just received two testimonials on MEBB use. The second story is told by one of my BETA testers. He has been utilizing the NEW Advanced template.

Coach Rut

Just wanted to send my warm thank you again for your great MEBB program. I\'ve been using it in-season for basketball (as a 3-day a week template) and it has done wonders to maintain my strength and my passion for CF and basketball, all the while ensuring I don\'t burn out!!! I\'ve \"refined/personalized\" the program somewhat by spliting the lower body segment, alternating each phase between a hip dominant and a quad dominant ME exercise, and then using a posterior chain exercise as an assistance exercise during the quad-dominant ME phases, while using 1-leg quad-dominant assistance exercises during the hip-dominant ME phases. The total body day exercises progress and alternate from Hang split CJ/Hang snatch, Split power CJ/Power snatch, and finally Split CJ/Snatch, always using an assistive posterior-chain exercise. As for the upper body, I\'ve chosen to alternate between Dips, Pull-ups, Rows, Chin-ups, Muscle-Ups and Standing Press, with the assistive exercise being the exact antagonist, as much as possible (in my case, upright rows, press, bench press, neutral DB press, shoulder external rotator stuff, and pull-ups.) It\'s working great so far. And for added variety and more basketball specifif metcons, I\'ve calling upon the CF Football\'s in-season metcons; again, this is working out wonderfully. Thanks to your insight, principles and the original MEBB program, I\'ve been able to continue working out at a high intensity, while ensuring I continue to progress and recover adequately, the latter being even more important as I turn 36 this weekend.

Montréal, Canada

....and this from Mark who has been running with the NEW advanced template.

I switched to doing the main site WODS a handful of days ago to see what I could do vs. some previous records and so far I'm creaming them.

A few highlights:

My Crossfit Total score went up over 20 lbs. Doing the CFT I got my first-ever back squat at 1.5x bodyweight. Also re-did the 2x BW deadlift and added 5 lbs to my press. I'm still a long way from being as strong as I want even on these lifts, but that was evidence of significant improvement.

I had done my first muscle up prior to the cert, but had never done more than 2 consecutive until last night. I did 4 consecutive and think I could have done more, but the way I scaled the WOD that was all I was supposed to do that round. I think I could have had 5 or 6 even.

I ran a 5k around 24 minutes. That's off my PR, but this was a harder, more hilly route so I feel pretty solid about the time. I also did a random post-workout 500m row at 1:42. Here too that's not setting the world on fire, but it was AFTER I'd already done the WOD and was a bit beat. I initially went to kind of cool down but decided to give it a go. It's not bad for having already gotten tired beforehand!

Monday, October 19, 2009


Athlete, friend and seminar coordinator Aimee

M.E. Deck Snatch 3-3-3-1-1-1

Rest 5:00

7 Rounds

7 Box Jumps
7 Suspended Push Ups

Friday, October 16, 2009


Are you a recovery giant?


Rest 5:00

The Tom Cross Complex
5 Rounds for Time:
1 DB Hang Power Clean R
1 DB Hang Power Clean L
1 DB Push Press
1 DB Hang Power Clean L
1 DB Hang Power Clean R
1 DB Push Press
1 DB Hang Power Clean R (Return to hang)
1 DB Hang Power Clean L (Return to hang)
1 DB Clean immediately to....
1 DB Split Jerk R
1 DB Hang Power Clean L (Return to hang)
1 DB Hang Power Clean R (Return to hang)
1 DB Clean immediately to....
1 DB Split Jerk L

Use DB loading of 50% of bodyweight

Wednesday, October 14, 2009


Dina has been on a running terror as of late. She is training with Coach Rut and tweaking her performance eating practice. What's it all mean? Anti-aging, improved body composition and personal best running times.

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


7 Round for Time

5 Clapping Push ups
3 Barbell Deck Power Cleans
3 Barbell Hang Power Cleans
3 Barbell Deck Power Cleans

Loading equals 50% of 1 RM Power Clean

Monday, October 12, 2009


Everytime time you eat you make a choice to turn insulin on or off. Turning on insulin blunts lipolysis. Want to be a SUMO? Turn your insulin on full throttle with high carb eating.

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

Rest 5:00

Every Minute for 10:00
3 Max Vertical Jumps
10 DB Split Jerks (5 right / 5 left )

Use 25% of body weight

Friday, October 9, 2009


Crossfit St. Charles leader Kim Wilkes will be my host this weekend. Looking forward to catching up with some of my friends on the other side of the state.

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


3 Rounds for time:
Back Squat Push Press (BSPP) 25 Reps
Lateral Barbell Hop* 25 Reps

Loading suggestions: Male athletes 95lbs/Female athletes 65lbs.

* Executed as follows:

Place loaded bar on the deck at the completion of the BSPP.
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, October 7, 2009


M.E. Single Leg Squat 5-5-5-3-3-3

Rest 5:00

5 Rounds for Time:

5 Deck Power Clean
15 Push ups

Loading equals 70% of bodyweight on deck cleans

Monday, October 5, 2009


The 98 lb unskilled trainee can progress on simple linear progression while the experienced trainee requires more complicated designs. Funny by Gary Larson

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

Rest 5:00

How many rounds can you complete in 10:00?

5 Pull ups
10 Push ups
15 Air Squats

Friday, October 2, 2009


The Boys

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

Rest 5:00

For Time:

20 DB Split Clean
20 Pull ups
16 DB Split Clean
16 Pull ups
10 DB Split Clean
10 Pull ups
8 DB Split Clean
8 Pull ups