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Old 06-12-2006, 10:22 AM   #1
Josh Miller
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Hi all,
I've been doing the WOD for the past 2 weeks, and plan to start the ME Blackbox program today. I've been lifting for the last 5 years or so, and have added some crossfit work to increase my work capacity.

I've lifted in the Westside style before, am familiar with max effort workouts, and I've read the article from the Performance Menu (v3, April 2005).

My question is, is there any warm up or assistance work as part of the workout? Or are the sets designed to include a warmup? If so, it seems like there are very few work sets above 90%.

Thanks in advance,

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Old 06-12-2006, 10:39 AM   #2
Nick Cummings
Departed Nick Cummings is offline
Join Date: Sep 2005
Posts: 1,023
In Michael Rutherford's most recent Boot Camp Fitness Newsletter (a free publication so I assume he would not mind if it was reposted here) he wrote the following:

Coach Rutherford,

I'm going to try using your ME Black Box program (discussed in the 4/05
Performance Menu) to prepare for the USMC's Officer Candidates School. I
have some questions I hope you can clear up.

On the ME days are the prescribed lifts and set/reps the only things done
during that workout? Is the weight increased with each set or does it
remain constant?

On the Crossfit days is the prescribed WOD the one used or do I pick any
Crossfit workout to do? For example, if the WOD calls for back squats the
day prior to or following a lower ME day do I do it anyway or pick something

If picking a Crossfit workout(instead of strictly following the WOD) is it
best to mix up the various types; i.e., rounds for time, how fast can you
complete, etc.? If so, is this best done randomly?

Lastly, being that I'm preparing for OCS I need to run. Do you see any
problems with running in the morning and XF in the evening of XF days. And
rucking, swimming, or riding a mountain bike in the mornings and ME in the
evenings on ME days?

I appreciate your time and any advice you can give.


Eric Willis

Los Angeles, California


On ME days the original intent is that this be the only work done that day. You need to give max attention to these movements. Use a broom handle or an empty bar for your warm-up to practice the lift.

You will start out with something light (50% of projected max) and add weight for each set. Your final set should be in the 90+% range. You are attempting to add to your final set each time you perform the movement so record keeping is important. With that being said, sometimes you can't increase your effort. Pay attention to your nutrition and sleep.

When I first wrote the ME Black Box article the Coach Glassman did not include as much focus strength work as they have now in their WOD. If a focus CrossFit day falls near a ME Black Box day you can randomly select something else. Keep it brief and in the gymnastics, metabolic conditioning category (running sprints for you).

Finally, if you need to run a mile for your standard test, you should time yourself twice per week max 4 hours away from your other work. I believe you will find your times falling by applying this system.


Michael Rutherford
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Old 06-12-2006, 11:34 AM   #3
Josh Miller
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Got it: work up to a single max set above 90%.

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