Friday, April 30, 2010

M.E. SUPINE BENCH 043010

No way, never, forget about it......don't use these.


Supine Bench Press 3-3-3-1-1-1

Rest 5:00

4 Rounds for Time

7 grapplers clean & jerk
400M Run

(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, April 28, 2010

M.E. TRAPBAR DEADLIFT 042810



M.E. Trapbar Deadlift 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 10:00?
5 Deck Barbell Snatch*
10 Dips
15 Toes to Bar

* Load is 95lbs males / 65lbs females.

Monday, April 26, 2010

M.E. DECK POWER CLEAN 042610



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

Rest 5:00

How many rounds can you complete in 12:00?
HSPU 5
Box Jump 15
Back Extension 20

Saturday, April 24, 2010

WHAT JACK LaLANNE'S GRANDNEPHEW KNOWS

The Grandnephew of Jack LaLanne knows the truth! The Max Effort Black Box (MEBB) template just works!  

Coach Rut,

I’m excited to share what you’ve done for LALANNE FITNESS. Attending your Intelligent Exercise Design and Max Effort Black Box seminar was the best thing I have ever done for our program. The combination of max effort lifting and mixed modal workouts has produced some incredible results.

We just returned from The 2010 NorCal Sectional (400+ athletes) where 5 of our students (2 women/3 men) made the top 20. Over the past 4 months,  I have watched everyone get stronger, especially TONY… who blew everyone away with a 325 pound Clean and Jerk.  Following the MEBB turned this guy into an animal and we are all more athletic than ever before!

You may want to throw in a word of caution at your seminars; side affects include... “changes in body composition.” In addition to increased CrossFit performance, this programming has helped a large number of students reach their fat loss goals!

I believe every CrossFit affiliate will benefit from implementation of The Max Effort Black Box. Thank you for helping coaches everywhere take their strength and conditioning to the next level!
Chris


Chris LaLanne


Friday, April 23, 2010

M.E. SUPINE BENCH PRESS 042310


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

Rest 5:00


BAKED BEAN BUBBLE BATH
For Time:

10 Power Cleans (60 kg) 250m Row
9   Power Cleans  250m Row
8   Power Cleans 250m Row
7   Power Cleans 250m Row
6   Power Cleans 250m Row
...... reducing 1rep on cleans each round

1  Power Clean 250m Row

Take all cleans from the deck.


Wednesday, April 21, 2010

M.E. TRAPBAR DEADLIFT 042110


M.E. Trapbar Deadlift 5-5-5-3-3-3


Rest 5:00


How many dumbbell get ups can you complete in 7:00?

Males 55 / Females 35 OR a load appropriate for your current mobility strength fitness

Monday, April 19, 2010

M.E. DECK POWER CLEAN 041910

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

Rest 5:00

For Time:
Dumbbell Split Jerk (DBSJ) 20 reps
Toe to Bar (TTB) 1 rep
DBSJ 18 reps
TTB 2 reps
DBSJ 16 reps
TTB 3 reps
......
DBSJ 2 reps
TTB 10 reps

Loading is 30% of bwt

Friday, April 16, 2010

M.E. STANDING PRESS 041610

My boys!

M.E. Standing Press 3-3-3-1-1-1

Rest 5:00

5 Rounds for time:
Run 400M
Row 500M

Wednesday, April 14, 2010

M.E. BACK SQUAT 041410

Back squats have been under fire lately.  Mike Boyle no longer programs back squats and has been rather outspoken on the topic. Are back squats for everyone?  I would agree that this rep looks to be in trouble.

M.E. Back Squats 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 12:00?

7 DB Swings (55lbs Males / 35lbs Females)
7 DB Push Press (45% of body weight)
7 Toes to the bar

Monday, April 12, 2010

M.E. HANG POWER CLEAN 041210

“Build up your weaknesses until they become your strong points.” Knute Rockne


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


Rest 5:00 


3 Rounds of Lynne.  Total your reps


Body weight Bench Press Max reps followed immediately by
Body weight Pull-ups Max reps


Rest roughly 3:00 max between rounds

Friday, April 9, 2010

M.E. STANDING PRESS 040910


M.E. Standing Press 5-5-5-3-3-3

Rest 5:00

Time to complete:

10 Deck Power Cleans
1 Single Leg Squat (aka Pistols)
9 Deck Power Cleans
2 Single Leg Squat
8 Deck Power Clean
3 Single Leg Squat
....
1 Deck Power Clean
10 Single Leg Squat

Wednesday, April 7, 2010

M.E. BACK SQUAT 11509

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

Rest 5:00

Total Reps on each of following three work periods of burpee pull ups?
3:00 WORK
-1:30 RI
2:00 WORK
-1:30 RI
1:00 WORK

Monday, April 5, 2010

M.E. HANG POWER CLEAN 04510

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

Rest 5:00

How many rounds can you complete in 12:00?
15 Double Unders
15 Push-ups

Friday, April 2, 2010

M.E. PULL UPS 40210


The pitch at Old Trafford

M.E. Pull-up 3-3-3-1-1-1

Rest 5:00

Every minute on the minute for 10:00 perform:
5 Hang Power Snatch
5 Overhead Squats

Use a 10 RM Load