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ME Black Box explained in detail [Rest]

Posted on: Monday March 31, 2008

Clarification found on the CF Boards:

Week 1: 5-5-5-3-3-3 (also called intro reps)
Week 2: 3-3-3-1-1-1 or 8×2 or 10×1 (advanced reps)

Movement Rotations:
T = Total body (OL variations)
L = Lower body (squats, front squats)
U = Upper body (presses, weighted chins)

For this example:
T = Power cleans, power snatches (PC, PS, DL)
L = Overhead squats, back squats, front squats (OHS, BS + FS)
U = press (P), push press (PP), push jerk (PJ), weighted pull ups (WPU)

Putting it together:
1: CF – WOD or something similar (eg Gymnastics focus day)
2: ME T – intro reps PC, PS, DL
3: CF
4: rest
5: CF
6: ME L – intro reps OHS, FS, BS
7. CF
8: rest
9: CF
10: ME U – intro reps P, PP, PJ
11: CF
12: rest
13: CF
14 ME T – adv reps PC, PS, DL
15: CF
16: rest
17: CF
18: ME L – adv reps OHS, FS, BS
19: CF
20: rest
21: CF
22: ME U – adv reps SP, PP, PJ
23: CF
24: rest

There are some notes on gains using this template too.

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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: 24:00

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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