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Posts Tagged ‘ME-BlackBox

W

Overhead Squat: 3×5 + 3×3
5 @ 30 kg
5 @ 35 kg
5 @ 40 kg
3 @ 45 kg
3 @ 50 kg
3 @ 52.5 kg (73%BW)

Notes
Heavy at the end, but not the fight it is under heavy breathing. Wrists are still the weak link.

G

3×3 Ring dips, 3×4 Ring pull-ups

Notes
Dips slow and strong. :)
10 sec half-L support at the end of the last set.
The fourth pull-up in each set was earned, but that’s the point right?

Food

  • Oats w/WPI, apple, almonds [4/3/6]
  • Coffee
  • Pumpkin soup, tuna, almonds [4/3/6]
  • Coffee
  • Almonds [0/0/2]
  • Pork chop w ginger, veggies and olive oil [4/3/4]
  • Cottage cheese, almonds, pear [2/2/3]
  • Hot cocoa
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W
M
G

Half “Hangover cure”
20 double unders
4 Overhead squats @ 30 kg
6 Dumbbell cleans @ 15 kg DBs
8 Burpees
AMRAP in 10 min = 4

+
 

W – MEBB Cycle 1

Hang Power Clean 5-5-5 3-3-3
5 @ 45 kg
5 @ 50 kg
5 @ 57.5 kg
3 @ 60 kg
3 @ 62.5 kg
1 @ 65 kg (fail on attempts 2 and 3, overthinking!)

Notes
After seeing Pete’s dramatic progress on restricted, focussed gymnastic/strength programming and Robb’s comments on MEBB and the development of strength for people coming from endurance backgrounds (hi), I’m reminded that it’s still a weakness. It’s still the slowest-progressing aspect of my fitness and it deserves more attention than semi-random experimental cycles.

After three years of CF (admittedly never 100% consistent) a lot has changed. I’m in the best shape I’ve ever been in to be sure, but there are definite sticking points that won’t go away without some long-term focus. Fran is still hovering around the ten minute mark. My press is still stuck in the low 50s. I’ve been that close to a double bodyweight deadlift for far longer than I’d like, and MEBB and CFE seem like they can play nice together.

Let’s find out.

Food

  • Oats w/WPI, apple, almonds [4/3/6]
  • Coffee
  • Chicken + veggie wrap w two eggs [5/4/4]
  • Coffee
  • Apple, left over beef stew, almonds [2/3/6]
  • “Paleo-pasta” (carrot, zucchini) bolognaise, egg, olive oil [4/2/4]
  • Almond butter, 1/2 banana, yoghurt, cinnamon, WPI [2/2/3]
  • Hot cocoa

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.

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

September 2019
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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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