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Ross Hunt 05-07-2005 11:01 AM

I max my clean-and-jerk and snatch six days from now. After I have defied the Friday the 13th superstition and shattered some old PRs, I'll be ready for a new training program for the summer. Coach Rutherford's ME Black Box program in this month's Performance Menu really captivated me.

My plan is to do 8x1 Clean-and-jerk before the CrossFit circuit on the first day of the 3 days on, one day off cycle, 5x2 Snatch on the second day (before whatever ME workout Coach Rutherford's program as written has me doing), and no Olympic lifting on the third day or the rest day. I will begin the lifts at 70%, increase intensity by 5% every other workout to reach 85% at the end of Coach Rutherford's cycle. Since I focused on the back squat during this last cycle, my clean pull is strong, and my shoulders are weak, I figured I would select the following Max Effort lifts for my first cycle:

Front Squat, Snatch Pull, Standing Press and Weighted Chin-up.

How does this sound?

John McCracken 05-08-2005 04:58 AM

1 Attachment(s)
From Coach Rutherford:

From Dan John:

Michael Rutherford 05-08-2005 05:37 AM


What you have written and what John has links to, is something I used for short term preparation last summer. I know of several CrossFit Athletes that are still following this approach with success. Personally, I noticed that my jerk became a limiting factor in my progress on this proposal.

The ME (max effort) BLACK BOX article has you placing a ME day between two CrossFit workouts followed by rest or restoration day. This gives more focus on the ME work than when you follow or lead with CrossFit training. You need to also rotate the movements in the three categories of total, lower, and upper body.

I found this while reading something from the great strength coach Louie Simmons. I thought it was very appropriate for CrossFit athletes and this ME Black Box.

Ben Tabachnik, Soviet Speed Strength Expert, said, “To never adapt to training is to adapt to training.”

I look forward to hearing about your experience.

Ross Hunt 05-08-2005 09:25 AM

All right, great! John, Coach, thank you for the replies; I'll start the program about two weeks from now, and get back to the board about my progress as soon I've gone through one cycle.

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