Tuesday 12/8/09

RFM is going MEBB!

We are starting a new training cycle. This cycle we will be following the Max Effort Black Box method as laid out by Michael Rutherford, aka Coach Rut. The MEBB program consists of max effort strength sessions followed by a short, intense metcon. The strength sessions are broken up into Total Body, Lower Body, and Upper Body days. For our first MEBB cycle, our strength movements will consist of deadlifts (total body), back squats (lower body), and shoulder presses (upper body). Each week the rep and loading scheme changes. The first week consists of 5 reps for 5 sets, the second 3 reps for 5 sets, and finally the third week for 5 sets of singles. After the 3rd week the strength movements are then changed and we start the program again.

The loads to be used will be based off of your 1 RM. We will have the load percentages posted for each day's WOD, so please come to the gym prepared and knowing what weights you will be using for that day. This will help things run smoothly. If you don't know your 1RM, take the time to find it, use the chart in the gym to estimate it from your 3RM or 5RM, or see your coach for help.

Why are we following this programming? It is our belief that by increasing your strength you will greatly improve your fitness while also becoming a better CrossFitter. As stated by Mark Rippetoe, "even though metabolic conditioning is an important aspect of performance, it must be understood that its expression is strength-dependent. As strength improves, the effort to maintain an output becomes a smaller fraction of absolute strength. It is relatively easy to improve metabolic conditioning quickly once increases in strength and lean body mass are in place." To put it in basic terms, greater strength facilitates improved metcon capacity.

For those that worry that their metcons will suffer, note that we will still be alternating ME days with metcon days. The schedule will look like this:

ME total body - Metcon - ME lower body - Metcon - ME upper body - Metcon

This is of course still following our 3 on 1 off, 2 on 1 off schedule so we will be keeping with our normal rest days on Mondays and Fridays. If you have any questions about the how's or why's of the program, please don't hesitate to ask.

Now down to business:

WOD for Tuesday 12/8/09:

Deadlift
5 @ empty bar (warm-up)
5 @ 40% (warm-up)
5 @ 55%
5 @ 63%
5 @ 70%
5 @ 77%
5 @ 85%

-then-

10 box jumps
1 ring dip
9 box jumps
2 ring dips
8 box jumps
3 ring dips
...
1 box jump
10 ring dips

Scale ring dips by using assistance bands or substitute bench dips with legs up on box or paralettes.

Post deadlift loads and metcon times to comments.