M.E. FLOOR PRESS 071709

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

Rest

How many rounds can you complete in 15:00?

Row 250 M
Burpee 7

M.E. BACK SQUAT 11509

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

Rest 5:00

7 Rounds

10 Pull-ups
10 Glute Ham Sit ups
10 Push-ups

GET IN THE GAME- TALK IS CHEAP

A miss, but I was in the game.

Inspired by the firebreathers at the Crossfit Games, I made a return to competition after a 3 year hiatus.

After the event I was recalling a story from a few years back.

It was basically a young athlete talking to me about his Coach. He told me that his Coach had related to him that had he competed in a particular event that he would have most assuredly won.

I countered my young friend letting him know that there was a big difference between talking about being there and being there. Talk is really cheap.

Get in the game rather than talk a good game.

M.E. HANG POWER SNATCH 0713909

Stewart's new kicks!

M.E. Hang Power Snatch 2-2-2-2-2-2

Rest 5:00

"Diane"
21-15-9
Barbell Deadlift 225
Handstand Push Ups body weight

M.E. PULL UPS 071009

Extreme fat loss diet result.

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

Rest 5:00

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

db deadlift
db hang power clean
db supine bench

Select dumbbells in the 10 rm range for each move. Or 75% bw for deadlifts, 65% bw for db hang power cleans, or 55% bw for supine bench.

M.E. FRONT SQUAT 070809

Just keep your eye on the bell at all times.

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

Rest 5:00

How many GET ups can you complete in 10 Minutes?

Alternate singles right side/left side.

recommended loading: 55lbs males/ 35lbs females

MORE SUCCESS WITH THE M.E.B.B. TEMPLATE

Coach Rut:

If you’d like, you can skip down to the last paragraph, where I thank you for your programming and your many contributions to my fitness and to the fitness community at large.

I regret that I failed to implement the MEBB program until now. Like many, I stuck with my strengths (metabolic workouts at scaled weights) and shied away from my weaknesses (flexibility, ROM, and strength). If you’d like to use my eventual response to the program as a before/after story, I would be happy to comply.

I’ll be 45 years old in two weeks. I had been Crosfitting for three years before a shoulder injury and my son’s health issues knocked me out of commission for most of the past year. At my fitness peak, I hit a few respectable benchmarks (20 rounds for Cindy, 2X bodyweight deadlift), but pure strength was a limiting factor. In order to maximize my power output per workout, I had to scale the weights considerably.

In fact, when I look at my areas of weakness in the Crossfit world, I would rank them as follows:
1. Flexibility, which impacts/limits…
2. ROM, particularly maintaining lordotic curve during squats
3. Strength
4. Core stability/integration of upper/lower body moves


All of these come into play as I focus on my primary sport of rock climbing. As I analyze my performances, I realize that my lack of core stability forces an over-reliance on under- and unsupported finger strength, which is a ticking time bomb.

And so, I have reasoned that my primary functional training regimen should focus on:

1. Functional flexibility
2. Strength throughout full ROM
3. Core stabilization
4. Finger strength
5. Metabolic conditioning.

Upon reflection, this is almost an exact inversion of my training over the past few years.

I started to program off the “New Way to M.E. Black Box” article from the Performance Menu, but I am now working off the template from the MEBB DVD. I am using the 3-day template, but I added an extra day of Crossfitting on Tuesdays.

First of all, I want to thank you for including the warm-ups, 8 great post stretch moves, and the foam rolling into the workout regimen. I usually warm up on the rower for 3 mins and go into the DROM routine from Catalyst Athletics before my workout proper. Even on my off days, I row, DROM, and do the Great 8. I also throw in some active-isolative stretching and some PNF stretching for the problem areas.

My ROM has increased dramatically since incorporating the Great 8, and for that I wish to thank you. Squats are deeper and – in conjunction with the p-chain moves – I believe that I am activating and maintaining a more mature lordotic arch. Even climbing this past weekend, I could feel that I was using a great functional ROM.

For my strength exercises, I am using the following routine:

1-3: Hang Power Snatch, Front Squat, Pullups
4-6: Deck Cleans, Back Squat, Standing Press
7-9: Snatch Power Pulls, Overhead Squats, Dips

My greatest weakness in the strength domain is overhead, so I have some overhead movement in each rotation. I believe that the snatch is the move that best addresses my weaknesses and needs, so I am including exercises to help me make a progression to a safe and mature snatch. (I also work through some light snatch progressions through Greg’s book and DVD over the weekends).

In terms of core stability, I believe that a combination of planks, hollow rocks, knees-to-elbows, and glute-ham situps will address most of those needs. In terms of the workout format, should I alternate core work with my p-chain moves (e.g. set 1 hip bridge, set 1 plank progression, set 2 bridge, set 2 plank, etc.)?

I will continue to grease the groove on pullups (and to a lesser degree dips) and practice on my climbing wall.

Diet is good. Zone with mostly paleo. I have ordered Faigin’s book.

Again, Coach Rut, I wish to thank you for your many contributions to my fitness regimen. I feel like I am a better and stronger person for addressing my areas of weakness. Your thoughtfulness, many writings, and examples have been instrumental. As well, your contributions to the wider Crossfit and fitness communities are impressive.

Sincerely,

Mike D