THE FITNESS CONDUIT

MOVED FOR GOOD

2010-09-10T14:07:00.002-05:00

The move is now official. THE FITNESS CONDUIT has moved inside of our main page. You can find on going programming and support at our new location.

Kansas City Metro residents who desire the ultimate conditioning experience are welcome to join us. Our practice is located at 5317 W 94th Terrace, Prairie Village Kansas 66207. We are the oldest CrossFit affiliate in the Midwest and the ONLY licensed CrossFit gym in Johnson County. Visit our web site @ www.bootcampfitnesskc.com or www.crossfitkc.com

M.E. STANDING BARBELL PRESS 082710

2010-08-27T04:00:00.000-05:00

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

Rest 5:00

Row 20 x :20 Work / :10 Rest ~ Record the total distance covered during the work periods only.

M.E. ZERCHER SQUAT 082310

2010-08-25T04:00:00.001-05:00

The CrossFit Endurance team are headed to Kansas City October 2-3 2010. This certification is for athletes and coaches looking to improve their understanding of how to improve endurance performance. Secure your sport today using this enrollment link.

M.E. Zercher Squat 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 15:00?

Barbell Push Press 5

Pull-up 5 (dead hang)

Loading: 70kg males / 40kg females

M.E. HANG POWER CLEAN 082310

2010-08-23T04:00:00.001-05:00

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

Rest 5:00
How Many Rounds can you complete in 15:00?
3 HSPU
6 Pull-ups
9 KTE
12 DB Swings (55lbs /35lbs)

M.E. STANDING PRESS 082010

2010-08-20T04:00:00.000-05:00

M.E. Standing Press 5-5-5-3-3-3 (Barbell variety)

Rest 5:00

5 Rounds for time:

Barbell Deadlift 5
Toe-to-the-bar 10

Loading is 1.5 x body weight.

M.E. ZERCHER SQUATS 081810

2010-08-18T04:00:00.002-05:00

We have a slick food options for our athletes. Place your order with GOOD STUFF and you can have any number of Paleo meals available to pick up at the end of your workout.

M.E. Zercher Squats 5-5-5-3-3-3

Rest 5:00

Five Rounds for Time:
20 Burpees
250 M Row

M.E. HANG POWER CLEAN 081710

2010-08-16T04:00:00.001-05:00

Lefty has decided that a vegan diet will help his psoriatic arthritis. I'm disappointed that he didn't do his homework.

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

A NEW HOME FOR THE FITNESS CONDUIT

2010-08-14T05:39:00.000-05:00

Sometime next week we are moving. Not physically moving but this blog is being integrated and absorbed by our new web site. THE FITNESS CONDUIT will live on under a tab of the same name. You will be able to access it by pointing your browser to Boot Camp Fitness Kansas City or CrossFit Kansas City.

I have not decided if I will continue to post workout here and on the new site or just on the new site. At best I'll do it until the end of 2010.

Thanks to all of you who have come here and then in turn made donations, purchased DVD's or attended an Intelligent Exercise Design seminar. Good karma is headed your way. Without your success stories I would have abandoned this long ago.

In any case, you will be able to have the same access it's just a new address.

M.E. DIP 081310

2010-08-13T04:00:00.003-05:00

Ring dips offer a unique set of challenges for upper body work. Quality ring dips are rarely executed well in the early stages of exposure. Stay with it. This is a money move.

M.E. DIPS 5-5-5-3-3-3

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

M.E. SINGLE LEG SQUAT 081101

2010-08-11T04:00:00.001-05:00

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

Rest 5:00

21-15-9 for Time:

Barbell Deadlift
DBPP

Suggested Loading: 225lb
DBPP 2 x 45lb

M.E. DECK POWER SNATCH 080910

2010-08-09T04:00:00.003-05:00

Amanda (on left) rolled into town for a workout and set a PR for the clean.

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

Rest 5:00

Total your reps for the following:

1:00 Pull ups (Strict no Kip)
1:00 Dips
1:00 Sit up
1:00 Push Up

You have no rest between movements. That is 4:00 of consecutive work

M.E. FLOOR PRESS 080610

2010-08-06T04:00:00.000-05:00

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

Rest 5:00

5 Intervals of:
Clean & Jerk 5 reps (loading of 75% of body weight)
Sprint 200 M.
Rest Interval ~ Walk back to the barbell. Record your time for each interval.

M.E. FRONT SQUAT 080410

2010-08-04T04:00:00.001-05:00

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

Rest 5:00

For Time:

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

~ Pull-ups

~Clapping Push ups

~ DB Swings (55/35)

M.E. DECK POWER SNATCH 080210

2010-08-02T04:00:00.001-05:00

Dr. Molly Scott concludes post test portion of our transformation program! Obviously she gave it her all.

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

Rest 5:00

How many rounds can you complete in 15:00?
5 Deck Power Cleans (60Kg)
10 Single Leg Squats (aka Pistols) 5/side
15 Double Unders

M.E. FLOOR PRESS 073010

2010-07-30T04:00:00.002-05:00

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

Rest 5:00

5 Rounds for time:
Overhead Squats 95lbs x 15
Row 250 M

M.E. FRONT SQUAT 072810

2010-07-28T04:00:00.001-05:00

M.E. Front Squats 5-5-5-3-3-3

Rest 5:00

How Long To Complete?
20 DB Deck Snatch (10/side)
20 Pull-ups
16 DB Deck Snatch (8/side)
16 Pull-ups
10 DB Deck Snatch (5/side)
10 Pull-ups

Loading is 30% of body weight

M.E. DECK POWER SNATCH 072610

2010-07-26T04:00:00.002-05:00

Geoff Andrews has lost 45 pounds of Crisco since 1/1/10 when he started training with us. I have now moved him on the depth chart from offensive line to wide receiver.

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

Rest 5:00

For time:
21-15-9
Barbell overhead squat (95lbs / 65lbs)
Pull-up
Suspended push up

M.E. INCLINE BENCH 072310

2010-07-23T04:00:00.003-05:00

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

Rest 5:00

Your time to complete 10,9,8,7,6,...1 of Each

~ Barbell deck Power Clean (60 kg / 20 kg )
~ DB Swings (55 lbs / 35 lbs)
~ Box Jumps
~ Ball Slams (20 lbs / 15 lbs)

M.E. BACK SQUAT 072110

2010-07-21T04:00:00.002-05:00

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

Rest 5:00

800 Meter Run
10,9,8,7,6,5,4,3,2,1 of
~Horizontal Body Row
~Back Extension
800 Meter Run

Performing 10 body row followed by 10 back extensions, then 9 of each, 8 of each....

M.E. HANG POWER SNATCH 071910

2010-07-19T04:00:00.000-05:00

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

Rest 5:00

"Helen"
3 Rounds for Time:

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

M.E. INCLINE BENCH 071610

2010-07-16T04:00:00.000-05:00

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

Rest 5:00

The Running DB Bear
800 M Run

-7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)

800 M Run

Loading equals 45% of bodyweight. New students should adjust down load and/or rounds of dumbbell work.

M.E. BACK SQUAT 071410

2010-07-14T04:00:00.001-05:00

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

M.E. HANG POWER SNATCH 071210

2010-07-12T04:00:00.000-05:00

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

Rest 5:00

5 Rounds for time:

5 Toes to Bar
10 DB Snatch (5/5)
15 Push Ups

DB Loading is 25% of body weight

M.E. SUPINE BENCH 070910

2010-07-09T04:00:00.000-05:00

Call it what you want. It's just the way we are suppose to eat.

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

Rest 5 Minutes

Your Time to Complete

7 Rounds of
~ Hang Clean & Jerk x 2 Reps (Loading 60kg/30kg)
~ Clapping Push Up 4 Reps
~ Strict Pull-ups 6 Reps
~ Box Jumps 8 Reps
~ AB Mat Sit ups 10 Reps

M.E. ZERCHER SQUATS 070710

2010-07-07T04:00:00.000-05:00

M.E. Zercher Squat 3-3-3-1-1-1

Rest 5:00

7 Rounds for time:
Dumbbell Power Snatch 10 reps 5/5 side (suggested loading of 20% of bodyweight)
Horizontal Bodyrow 10 repsSingle Leg back extension 10 reps 5/5 side

M.E. DECK CLEAN 070510

2010-07-05T04:00:00.000-05:00

The grass fed beef was ready for pick up last week.

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

Rest 5:00

How many rounds can you complete in 15:00?
Overhead Squat 10 (1/2 body wt)
DB Push Press 10 (45% of body wt)

M.E. SUPINE BENCH PRESS 070210

2010-07-02T04:00:00.001-05:00

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

Rest 5:00

Every minute for 12 minutes:

Dumbbell Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press

Use 50% of body weight.

HAND MAINTENANCE THE RIGHT WAY

2010-06-30T05:40:00.000-05:00

I've grown weak from inferior methods of maintaining a healthy callous.

If you allow your callous to build up and don't flatten them out with regular maintenance you will most certainly tear on your next go at pull-ups or barbell dead lift.

This is not only a biohazard it's an embarrassment to your family heritage and shows what a rookie you are.

The pumice stone is okay, but serious hand maintenance is achieved with the battery operated Dremel 750-02. A once per week grinding and you will have the proper amount of callous to stay in the game.

It's a 120 second task at best. If you have hounds in the house you can file down their claws too.

M.E. ZERCHER SQUAT 063010

2010-06-30T04:00:00.001-05:00

Tommy!

M.E. Zercher Squat 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.

M.E. DECK POWER CLEAN 062810

2010-06-28T04:00:00.000-05:00

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

Rest 5:00

For Time:

400M Run
50 Double Unders
400M Run
40 Double Unders
400M Run
30 Double Unders
400M Run
20 Double Unders

M.E. STANDING PRESS 062510

2010-06-25T04:00:00.003-05:00

Understand the phrase " movement is lubricant "after viewing this clip. Dr. Toby Scott of ProCare shared THE FUZZ movie with our crew several weeks back. I pushed to FACEBOOK and noted a surge in views!

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

Rest 5:00

5 Rounds for time:

Barbell Deadlift 5
Toe-to-the-bar 10

Loading is 1.5 x body weight.

M.E. SINGLE LEG SQUAT 062310

2010-06-23T04:00:00.000-05:00

M.E. Single Leg Squat 3-3-3-1-1-1 (reps per leg)

Rest 5:00

4 Rounds for Time:
500 Row
12 DB Push Press

Loading equals 50% of bodyweight

M.E. HANG POWER CLEAN 062110

2010-06-21T04:00:00.000-05:00

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

Rest 5 Minutes

How many rounds can you complete in 15:00?

3 HSPU

6 Pull-ups

9 KTE

12 Dumbbell Swings

M.E. STANDING PRESS 061810

2010-06-18T04:00:00.003-05:00

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

Rest 5:00

How many rounds can you complete in 12:00?

15 dumbbell swings (55/35lbs)
15 burpees
15 ball slams (20/15lbs

M.E. SINGLE LEG SQUAT 061610

2010-06-16T04:00:00.001-05:00

M.E. Single Leg Squat (aka Pistols) 5-5-5-3-3-3 (Reps per leg)

Rest 5:00

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

M.E. HANG POWER CLEAN 061410

2010-06-14T04:00:00.000-05:00

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

M.E. DIPS 061110

2010-06-11T04:00:00.000-05:00

M.E. Dip 3-3-3-1-1-1

Rest 5:00

20 Double Unders
1 Burpee
18 Double Unders
2 Burpees
16 Double Unders
3 Burpees
...
2 Double Unders
10 Burpees

M.E. FRONT SQUAT 060910

2010-06-09T04:00:00.002-05:00

Defensive slides to wrap up the workout

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

Rest 5:00

How Long To Complete?
20 DB Deck Snatch (10/side)
20 Pull-ups
16 DB Deck Snatch (8/side)
16 Pull-ups
10 DB Deck Snatch (5/side)
10 Pull-ups

Loading is 30% of body weight

M.E. DECK SNATCH 060710

2010-06-07T04:00:00.001-05:00

Saturday morning playground. 100 yards of field tuff, 1 economy Prowler, 1 75lb dumbbell.

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

Rest 5:00

10 Box Jumps
1 Clapping Push-Ups
9 Box Jumps
2 Clapping Push-ups
8 Box Jumps
3 Clapping Push-ups
....
1 Box Jump
10 Clapping Push-ups

M.E. DIP 060410

2010-06-04T04:00:00.000-05:00

Post Stretch

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

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.

M.E. FRONT SQUAT 060210

2010-06-02T04:00:00.000-05:00

Max Effort Front Squat 5-5-5-3-3-3

Rest 5:00

Every minute for 12:00
DB Hang Power Clean 5
DB Split Jerk 5 (Alternate split right on odd rounds, split left on even rounds)

Load with 45% of body weight on dumbbells

M.E. DECK SNATCH 053110

2010-05-31T04:00:00.001-05:00

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

Rest 5:00

How far can you run with an interval program of:

40 INTERVALS OF:
:20 work
:10 rest

Items to assist you with your workout

- A measured 400 meter distance
- An interval timer/watch that will permit a pre programmed intervals totaling 40 sets.

As soon as the work interval ends you must slow to a walk. No jogging. The stopping and starting is part of the challenge.

This will take some planning to measure your running distance. The obvious choice is a measured 400m distance. I strongly suggest a solid warm-up including some build up sprints.

MORE THAN LOOKING BETTER IN YOUR UNDERWEAR

2010-05-30T18:11:00.002-05:00

The picture Dina is holding is her before picture which is typically most folks after picture.

When folks inquire about our program I'm usually required to tell them how we are different than xyz's Boot Camp at the mall.

For starters, we have been at this longer than anyone else in the metro. Secondly, our staff doesn't just talk the talk, they walk the walk. We are all athletes, coaching athletes. Third, we are the only CrossFit affiliate in Johnson County and as a result our mix of "Boot Camp" movements and program go beyond sit ups in dew covered grass.

Finally, most important, we pursue performance. We program to improve your athletic profile. We know you will look better in your underwear but we are programming for more reps, heavier loads and a faster time.

While you will most certainly look better in your underwear after training with us, you will also have something under the hood to show for your work.

To prove a point here is a little update on Dina. You might recall that her journey started back in October. My guy Robb Wolf published this as the process began.

It's one thing to take a couch potato and fly your victory flag, but it's another thing when an established athlete, in this case a former collegiate track athlete, and find a way to shave a minute or two off a marathon time P.R.

In Dina's case we did more than shave a few minutes. We took almost a half hour off her personal best! Yeah, 27 minutes off her marathon P.R on one of the biggest stages The Boston Marathon. Additionally, she drop several percentage body fat and currently rolls around at 12 %.

I've been at this coaching routine for awhile and even I'm a little surprised.

So when you are looking for a performance based, fun as hell approach to strength and conditioning you know where to go.

M.E. FlOOR PRESS 052810

2010-05-28T04:00:00.000-05:00

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

Rest 5:00

Row 2000M for time.

M.E. BACK SQUATS 052610

2010-05-26T04:00:00.001-05:00

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

Rest 5:00

10 Swings (#55 / #35)
1 Burpee
9 Swings
2 Burpees
....
1 Swing
10 Burpees

M.E. DECK SNATCH PULL 052410

2010-05-24T04:00:00.005-05:00

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

Rest 5:00

Total your reps for the following:

1:00 Pull ups (Strict no Kip)
1:00 Dips
1:00 Sit up
1:00 Push Up

You have no rest between movements. That is 4:00 of consecutive work

M.E. FLOOR PRESS 052110

2010-05-21T04:00:00.002-05:00

What a treat to have Dr. Toby Scott of Pro Care address our group. Working with Toby and Molly allow a partnership not available in most practices. I've learned so much from Dr. Toby in a short period of time. Our clients have the most comprehensive approach to conditioning available in the Metro.

Max Effort 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

M.E. BACK SQUAT 051910

2010-05-19T04:00:00.002-05:00

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

Rest 5:00

1 Round for time:

25 JumpRope Doubleunders
25 DB Swings with 55lbs
25 Sit-ups
30 Box Jumps
25 DB Hang Squat Clean (40% bwt)
25 Back Extensions
500 Row
25 DB Snatch (25rt/25left) (25% bwt)
25 Toes to bar
500 Row
25 DB Push press (40% bwt)
25 DB RDL (40% bwt)

M.E. DECK SNATCH PULL 051710

2010-05-17T04:00:00.002-05:00

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

Rest 5:00

How many rounds can you complete in 15:00?
Row 250
Handstand Push ups 7

We are looking for a strong pull from the deck. Don't finish overhead. Don't pull with the arms. On the HSPU you should adjust to your current strength fitness. If your max is 4 reps then do 2 reps.

M.E. INCLINE BENCH 051410

2010-05-14T04:00:00.001-05:00

25% of the products sold over the counter may contain banned substances. ~ Dr. Jay Hoffman

M.E. Incline Bench 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

M.E. ZERCHER SQUATS 051210

2010-05-12T04:00:00.001-05:00

Using the Harman Formula (Peak power (W) = 61.9 · jump height (cm) + 36.0 · body mass (kg) + 1,822) Power from vertical jump data can be calculated.

M.E. Zercher Squat 3-3-3-1-1-1

Rest 5:00

As many rounds as possible in 15:00?

Dumbbell Floor Press 15 Reps
Pull-ups 15 Reps

Loading equals 45% of body weight.

M.E. HANG POWER SNATCH 051010

2010-05-10T04:00:00.001-05:00

Part of our gym now sports a NEW flooring system. There is nothing else like it in the metro.

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

Rest 5 minutes

5 Rounds for time:

5 Toes to Bar
10 DB Snatch (5/5)
15 Push Ups

DB Loading is 25% of body weight

M.E. INCLINE BENCH 050710

2010-05-07T04:00:00.000-05:00

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

Rest 5:00

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.

M.E. ZERCHER SQUATS 050510

2010-05-05T04:00:00.000-05:00

Almond meal, shredded coconut, raw sunflower seeds, raw pumpkin seeds, almond slivers, grapeseed oil, honey, vanilla extract. Nothing better post workout! Help some kids and enjoy this treat from Steve's Club

M.E. Zercher Squats 5-5-5-3-3-3

Rest 5:00

For time:

10 HSPU

1 Pull-up

9 HSPU

2 Pull-ups

8 HSPU

3 Pull-ups

......

1 HSPU

10 Pull-up

M.E. HANG POWER SNATCH 050310

2010-05-03T04:00:00.001-05:00

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

Rest 5:00
3 Rounds for Time:
DB Clean Box Jumps 5
Toe to the Bar 10
Pull ups 15

Use a managable load on the dumbbell clean. You are jumping to the box as you execute a clean move. Scale the box height to your current fitness level.

M.E. SUPINE BENCH 043010

2010-04-30T04:00:00.001-05:00

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.

M.E. TRAPBAR DEADLIFT 042810

2010-04-28T04:00:00.001-05:00

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.

M.E. DECK POWER CLEAN 042610

2010-04-26T04:00:00.001-05:00

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

WHAT JACK LaLANNE'S GRANDNEPHEW KNOWS

2010-04-24T06:59:00.001-05:00

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

M.E. SUPINE BENCH PRESS 042310

2010-04-23T04:00:00.001-05:00

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.

M.E. TRAPBAR DEADLIFT 042110

2010-04-21T04:00:00.002-05:00

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

M.E. DECK POWER CLEAN 041910

2010-04-19T04:00:00.001-05:00

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

M.E. STANDING PRESS 041610

2010-04-16T04:00:00.001-05:00

My boys!

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

Rest 5:00

5 Rounds for time:
Run 400M
Row 500M

M.E. BACK SQUAT 041410

2010-04-14T04:00:00.003-05:00

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

M.E. HANG POWER CLEAN 041210

2010-04-12T04:00:00.000-05:00

“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

M.E. STANDING PRESS 040910

2010-04-09T04:00:00.000-05:00

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

M.E. BACK SQUAT 11509

2010-04-07T04:00:00.001-05:00

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

M.E. HANG POWER CLEAN 04510

2010-04-05T04:00:00.001-05:00

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

M.E. PULL UPS 40210

2010-04-02T04:00:00.003-05:00

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

M.E. FRONT SQUATS 33110

2010-03-31T04:00:00.000-05:00

Court #1 Wimbledon

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

Rest 5:00

How Many Rounds can you complete in 10:00?

Hang Power Cleans 7 Reps (60kg)
Dips 7 Reps
KTE 7 Reps

M.E. DECK SNATCH 032910

2010-03-29T04:00:00.003-05:00

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

Rest 5:00

Total Calories Rowed on a C2 Rower during each work interval
3:00 Work (Calorie Total)
1:30 R.I.
2:00 Work (Calorie Total)
1:30 R.I.
1:30 Work (Calorie Total)

M.E. PULL UPS

2010-03-26T04:00:00.003-05:00

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

Rest 5:00

How many rounds can you complete in 15:00?

Hang Power Clean & Jerk 10
Glute Ham Sit up 10

Load is 60 kg

M.E. FRONT SQUAT

2010-03-24T04:00:00.001-05:00

M.E. Front Squat 5-5-5-3-3-3

Rest 5:00

5 Rounds for Time:
Snatch Grip Deadlift 5
KTE 10
Box Jump 15

M.E. DECK SNATCH 032910

2010-03-22T04:00:00.002-05:00

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

Rest 5:00

How many rounds can you complete in 10:00?
5 Handstand Push ups
10 KTE
15 Back Extensions

M.E. FLOOR PRESS 031910

2010-03-19T04:00:00.000-05:00

Dumbbells offer an alternative to the barbell in so many situations.

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

Rest 5:00

5 Rounds for time:
Overhead Squats 95lbs x 15
Row 250 M

M.E. BOX SQUAT 031710

2010-03-17T04:00:00.001-05:00

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

Rest 5:00

How many rounds can you complete in 15:00?

20 Dumbbell Swings

20 Pull-ups

M.E. DECK POWER SNATCH 031510

2010-03-15T04:00:00.002-05:00

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

Rest 5:00

How many rounds can you complete in 15:00?
5 Deck Power Cleans (60Kg)
10 Single Leg Squats (aka Pistols) 5/side
15 Double Unders

M.E. FLOOR PRESS 031210

2010-03-12T04:00:00.004-06:00

J Rut was named to the KWCA academic first team and received the Joe Johnson outstanding Wrestler of the year award at Senior night.

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

Rest 5:00

Post Interval Times for 5 Intervals of:

9 Barbell Thrusters
9 Pull ups
Rest 2:00 between rounds

M.E. BOX SQUAT 031010

2010-03-10T04:00:00.002-06:00

This is the box we use. Available from Elite Fitness.

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

Rest 5:00

21-15-9 for Time:

Barbell Deadlift
DBPP

Suggested Loading: 225lb
DBPP 2 x 45lb

M.E. DECK POWER SNATCH 010810

2010-03-08T04:00:00.001-06:00

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

Rest 5:00

"Helen"
3 Rounds for Time:

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

M.E. FlOOR PRESS 1110

2010-03-05T04:00:00.002-06:00

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

Rest 5:00

Record the distance during the work interval only.

Rowing 20 x :20 w.i. / :40 r.i. That is rowing for 20 seconds and resting for 40 seconds for 20 repeats

M.E. BOX SQUAT 022810

2010-03-03T04:00:00.002-06:00

Medal Stand Parade

M.E. Box Squats 5-5-5-3-3-3

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

Loading equal to 25% of body weight

M.E. HANG POWER SNATCH 312010

2010-03-01T04:00:00.002-06:00

J Rut achieving a final objective this year with a State Medal at the Kansas State High School Wrestling Championships

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

Rest 5:00

How many rounds can you complete in 15:00?

5 Burpees

10 DB Hang Split Clean (Split 5/side)

15 Dips

M.E. INCLINE BENCH 22610

2010-02-26T04:00:00.001-06:00

More chicken wings this weekend.

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

Rest 5:00

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.

M.E. ZERCHER SQUAT 22410

2010-02-24T04:00:00.003-06:00

Frogger

M.E. Zercher Squat 3-3-3-1-1-1

Rest 5:00

4 Rounds for Time:
DB Clean Box Jumps 5
KTE 10
Pull ups 15

Use a managable load on the dumbbell clean. You are jumping to the box as you execute a clean move. Scale the box height to your current fitness level.

M.E. DECK CLEAN 022210

2010-02-22T04:00:00.002-06:00

Join our wall of fame!

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

5:00 Rest

How many rounds can you complete in 15:00?
Overhead Squat 10 (1/2 body wt)
DB Push Press 10 (45% of body wt)

M.E. INCLINE BENCH PRESS 021910

2010-02-19T04:00:00.002-06:00

Lucus and J Rut part II.

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

Rest 5:00

The Rowing DB Bear

800 M Row

-7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)

800 M Row

Loading equals 45% of bodyweight. New students should adjust down load and/or rounds of dumbbell work.

CANINE TRANSFORMATION THE BENJAMIN BUTTON OF DOGS

2010-02-18T12:56:00.003-06:00

This is the snout of my 11 year old Airedale named Kelly. Since birth she has displayed a litany of unattractive traits. Seizures that would wake the dead, hip dysplasia and vitiligo (see above).

Kelly's mother took her to every veterinarian this side of St. Louis. They placed her on a number of pharmaceuticals in an effort to reduce and curtail her seizures. The load was so much on little Kelly that she spent the majority of the daylight hours asleep and her nighttime hours having seizures. Nobody was sleeping much. The vets suggested that we consider euthanizing her.

When push came to shove nobody could pull the trigger. So, in a final effort we researched a number of the better offerings in the world of pet nutrition. We switched foods, upped her workouts (more walking) and tossed in a little 5-HTP. Improvements followed! Her seizures reduced by 60% and she actually began acting like a terrier again.

Last Spring, I made one final upgrade on her treatment. I put both mutts on a gluten free diet. The food they had been eating was very good, but was not gluten free. Since that time Kelly has continued to improve and has had even fewer seizures than following protocol #1.

Last week I took a detailed looked at Kelly's nose. To my amazement, I noticed that the pigment on her nose was returning. The nose above has 80% more pigment than 1 year ago at this time. Her 2009 snout resembled that of Arnold Ziffel more than an Airedale terrier.

So what's the point of this dog story? It's as simple as this. Eliminate gluten from your world, your kids world and your pet's world. Amazing things can happen.

M.E. ZERCHER SQUATS 021710

2010-02-17T04:00:00.004-06:00

JRut and his brother Logan are the only brother tandem in school history to have won conference wrestling titles.

M.E. Zercher Squats 5-5-5-3-3-3

Rest 5:00

For time:

10 HSPU

1 Pull-up

9 HSPU

2 Pull-ups

8 HSPU

3 Pull-ups

......

1 HSPU

10 Pull-up

M.E. DECK CLEAN 021510

2010-02-15T04:00:00.001-06:00

Two out of the last 3 years and for only the second time in school history the Lancers are league champions in Wrestling.

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

Rest 5:00 Minutes

5 rounds for Time

6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat / Push Press aka-Thrusters
6x Push-ups (hands on bar)

Use same bar load throughout Males 135lbs / Females 65lbs. Scale the load to your current strength fitness

M.E. SUPINE BENCH PRESS 21210

2010-02-12T04:00:00.002-06:00

Lucus and J Rut, friendly competitors since the 4th grade. Tomorrow they square off for the final time at the Sunflower league wrestling championships.

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

Rest 5:00

How Many Rounds can you complete in 12:00?
3 Barbell Hang Power Snatch
6 Body Rows using cables
9 KTE

M.E. OVERHEAD SQUAT 021010

2010-02-10T04:00:00.001-06:00

M.E. Overhead Squat 3-3-3-1-1-1

Rest 5:00

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

M.E. DECK POWER CLEAN 020810

2010-02-08T04:00:00.003-06:00

Nikki Newton doing his thing.

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

Rest 5:00

For Time: 21-15-9

Front Squat

Pull-ups

Loading at 75% of body weight

M.E. SUPINE BENCH PRESS 20510

2010-02-05T04:00:00.009-06:00

J Rut and Blaine Hill.

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
...... reducing 1rep on cleans each round
1 Power Clean
250m Row

Take all cleans from the deck.

M.E. OVERHEAD SQUAT 20310

2010-02-03T04:00:00.001-06:00

Our Paleo Resolution Group have dropped a conservative 3 feet and over 100 pounds in the first two weeks.

M.E. Overhead Squat 5-5-5-3-3-3

Rest 5:00

4 Rounds for Time:

Row 500m
Barbell Deadlift 12 reps

Loading equals body weight

M.E. DECK POWER CLEAN 20110

2010-02-01T04:00:00.003-06:00

No need to go into a tailspin when dining out. Just follow the script. Meat, vegetables, nuts & seeds a little fruit and no sugar.

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

Rest 5:00

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

M.E. PULL UPS 12910

2010-01-29T04:00:00.001-06:00

The Lancer wrestling team earned their first tournament win of the season. Tomorrow they take a short drive to Olathe for another weekend of action.

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

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

M.E. FRONT SQUAT 12710

2010-01-27T04:00:00.001-06:00

Luck favors the mind that is prepared.-Louis Pasteur

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

Rest 5:00

For Time:

20-16-10-6

Dumbbell Deck Power Snatch (55lbs/35lbs)

Pull-up

* Perform half the reps on each arm

M.E. HANG POWER CLEAN 12510

2010-01-25T04:00:00.001-06:00

Coach Tammy lead a group of high schools on a mission trip to Florida. They spent the week building a home with habitat for humanity.

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

Rest 5:00

How many rounds can you complete in 15:00?

3 HSPU

6 Pull-ups

9 KTE

12 Dumbbell Swings

BLACK BOX SUMMIT RETURNS

2010-01-24T15:11:00.000-06:00

The Black Box Summit 2010 has been scheduled. Stay tuned for the official announcement.