Monday, November 30, 2009


Sage and Papa Mike go over the hang power clean.  Be explosive!
M.E. Hang Power Clean 3-3-3-1-1-1

Rest 5:00

For Time:

Pull ups
DB Front Squats

Loading on DB of 50% of Bodyweight

Friday, November 27, 2009

M.E. DIPS 112709

Unilateral hammer lunge = movement pool "L" / Volume 

M.E. Dips 3-3-3-1-1-1

Rest 5:00

Record your split times for 

1000 M Row
-1:00 Rest
750 M Row
-1:00 Rest
500 M Row 
-1:00 REST
250 M ROW

Wednesday, November 25, 2009


Anne and Patti with T Potts

M.E. Front Squat 3-3-3-1-1-1

Rest 5:00

10,9,8,7,6,5,4,3,2,1 Reps for Time of the following

Horizontal Rows (aka Body row)
Back Extension
Clapping Push ups

Monday, November 23, 2009

M.E. POWER JERK 112309

Coach Abbie J working in her element.

M.E. Power Jerk 3-3-3-1-1-1

Rest 5:00 

How Many Rounds can you complete in 15:00? 

10 Burpee Box Jump
20 ABMAT Sit ups

Friday, November 20, 2009

M.E. DIPS 112009

Deuce survived cancer to enjoy a lunge and twist at the Grandest of Canyons.

M.E. Dips 5-5-5-3-3-3

Rest 5:00

3 Rounds for Time
3 Overhead Squats (loading = body weight)
160M Run

Scale the load to your current level of strength fitness

Wednesday, November 18, 2009


The Volleyball Kids
M.E. Front Squat 5-5-5-3-3-3

Rest 5:00

How many rounds can you complete in 12:00?

5 Handstand Push ups
10 Single Leg Squats (5/side)
15 Pull ups

Monday, November 16, 2009

M.E. POWER JERK 111609

J Rut crashed a Heisman Trophy ribbon cutting ceremony and shook hands with Eric Crouch

M.E. Power Jerk 3-3-3-1-1-1

Rest 5:00

3 x 5:00 on 1:00 Rest

3 Power Clean (135 lbs Males / 85 lbs Females)
6 Push Ups
9 Squats

Count the completed number of rounds for each 5:00 period.

Friday, November 13, 2009

M.E. PULL UPS 111309

Sleep at the gates of the stadium. Gotta love young college football fans.

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

Rest 5:00

Score your Tabata efforts on the following Barbell Efforts:

-Muscle Snatch 20Kg Bar
1:00 Rest
-Back Squat / Push Press 20Kg Bar
1:00 Rest
-Deadlift /Push up Combo (135 lb /95 lb loading)
1:00 Rest
-Split Jerk 20Kg Bar

Wednesday, November 11, 2009

M.E. BACK SQUAT 111109

Man vs food

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

Rest 5:00

5 Rounds for Time:
Snatch Grip Barbell Dead lift 5
Feat Elevated Push ups 10

Loading equals 1.25x body weight

Monday, November 9, 2009


2009-2010 Lancer Wrestling Squad

M.E. Push Press 3-3-3-1-1-1

Rest 5 Minutes

3 Rounds for Time:

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

Friday, November 6, 2009

M.E. PULL UPS 11609

The St. Louis CrossFit community.

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

Rest 5:00

Every minute for 10:00
DB Hang Power Clean 5
DB Front Squat 5
DB Split Jerk 5 (Alternate split right on odd rounds, split left on even rounds)

*dead hang style. Overload using a weight belt or by holding a dumbbell between your ankles.

Wednesday, November 4, 2009


Does your coach recognize the point of diminishing returns?

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

Rest 5:00

Your time to complete:
Deadlift 21 -15-9
Double Unders 40-30-20
Burpees 21-15-9

Suggested loading of 1.25x body weight on deadlift

Monday, November 2, 2009


The Pioneers used the MEBB original construct for their preseason basketball conditioning program this fall. As a team they improved their vertical jump an average of + .91" and squat 1RM by +11 lbs. For the first time EVER 100% of the team completed the run test. "We are more physical than last year. Our big guys are more agile, and defend the paint better too."

Max Effort Push Press 5-5-5-3-3-3

Rest 5:00

Record total calories burned during the following work segments:
3:00 Row
1:30 Rest
2:00 Row
1:30 Rest
1:30 Row