OK GO!

Back in Black (Box ME)

Posted on: Monday March 31, 2008

W

I’ve missed a few days after some broken sleep and busy days. Unfortunately in that time I missed a Fight Gone Bad but there’ll always be another I guess.

If I can’t ride, I might as well take a shot at getting stronger so I’m going to have an play with the ME Black Box template. The idea is to substitute the middle day of the three day cycle with a max effort strength day. Each three day block includes a ME day of OHS/Front Squat/Back Squat, Press/Push Press/Push Jerk, Power Clean/Clean or Deadlift (rotating).

I couldn’t find Coach Rut’s original example for the sets (edit: it’s 3×5, 3×5) so I’m using Mark Twight’s 3×3, 3×2, 4×1 template tonight.

Exercise Sets/Reps/Dist Weight/Time
Press 3
3
3
2
2
2
1
1
1
1 reps
30
32.5
37.5
40
42.5
45 (PB)
47.5 (PB)
50 (PB)
51.5
50 kg
Push Press 3
3
3
2
2
2
1
1
1
1 reps
47.5
50
50
51.5
45
47.5
50
47.5
50
52.5
55 kg

Food

  • Oats w/strawberries, protein + nuts
  • Tea
  • 1 egg white, sardines, plum, peach, nuts
  • Tea
  • Chicken + veggie stir fry
  • Strawberries, plum, cottage cheese, nuts

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March 2008
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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