CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 02-03-2006, 07:31 PM   #1
Kurt Ronald Mueller
Departed Kurt Ronald Mueller is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 77
In preparation for beginning CrossFit this Sunday, I purchased the journal that contain's Coach Rut's ME Black Box Program. In it, he mentions that "monostructural metabolic efforts" should should proceed ME workouts... like sprinting or at least running hard?

Also, he writes about "introductory reps" before near-max & max attempts. Does he mean just warm-up weights?

One more thing. Dan John's OLAD+Crossfit regime has a person lifting max weights 3x a week while Rut's Black Box program only 2x. If I combine both programs to incorporate Coach Rut's methodology with Dan John's schedule of lifting max weights 3x a week, will I be creating some bastard child chimera doomed to live its life in hideous disfigurement? Or could the hybrid work? More importantly, does this question even make sense?

Looking forward to to getting "Crossfit".

Kurt

(Message edited by buddhabellybum on February 03, 2006)
  Reply With Quote
Old 02-04-2006, 07:47 AM   #2
Mark Gebhard
Member Mark Gebhard is offline
 
Profile:
Join Date: Mar 2004
Location: Austin  TX
Posts: 186
What would an OLAD-ME hybrid look like? I'm not sure they're that far apart.
  Reply With Quote
Old 02-04-2006, 10:03 AM   #3
Chris Forbis
Member Chris Forbis is offline
 
Profile:
Join Date: Aug 2004
Location: Joplin  Missouri
Posts: 922
Kurt -
I've been tinkering with the ME Black Box for awhile now. Here's what I posted about my program about a month ago:
http://www.crossfit.com/discus/messages/29/17503.html

I have since modified it a bit. Irritated my SI joint in my back, so I've been doing OHS instead of heavy front and back squat. Replaced the max overhead work and deads withs max weighted dips, weighted pullups, and shoulder press. I have also added OHS to Saturdays with the sprints.

I think you can absolutely synthesize the two. The goal is to lift heavy and often. Tinker with the results and go from there.

One of my main reasons for using the ME Black Box was that my body seems to deal with recovering from ME days better than the average WOD. Your mileage will vary, so alter the program to acccomodate your needs.
  Reply With Quote
Old 02-04-2006, 11:10 AM   #4
Kurt Ronald Mueller
Departed Kurt Ronald Mueller is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 77
"W1 Tuesday OHS/FS/BS 5x1/5x1/5x1"

Chris, does that mean you choose of the exercise and follow that protocol or that you do all 3 exercises starting with the one with the lightest weight first?

Kurt
  Reply With Quote
Old 02-04-2006, 11:55 AM   #5
Dan John
Departed Dan John is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 365
I don't think I preach a traditional "week" any more on this mix. The OLAD stuff (and the abbreviation comes from guys at T-nation, I never even imagined it would become this popular)works well with JUST the O lifts, but the issue comes up after a while of ...and this is where the silliness always comes out...whatever we decided to call "being in shape" today. In 1991, I remember being able to open with 297 snatch in an O lifting meet, but felt like the long walk from the chair to the platform would need a rest period. So...the morph into what was discussed here. Actually, something as simple as adding sled work to the OLAD seemed to really help about three years ago...sprinting is not what we want with guys who don't really have the inclination towards correct sprinting technique (the last thing an O lifter wants is a pulled hamstring from a set of sprints...and it happens) so sleds or hills might be the answer. I found at the bigger bodyweights things like running and cycling were just not as wonderful as the commercials made them seem...swimming was good, but really hills and sleds seem to fit the best.
  Reply With Quote
Old 02-04-2006, 12:56 PM   #6
Kurt Ronald Mueller
Departed Kurt Ronald Mueller is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 77
Well gee Dan John, if you write good programs, shouldn't it be expected to become popular? So what if they're simple?

....
You know what, I ask some dumb questions sometimes.

Kurt
  Reply With Quote
Old 02-04-2006, 04:18 PM   #7
Chris Forbis
Member Chris Forbis is offline
 
Profile:
Join Date: Aug 2004
Location: Joplin  Missouri
Posts: 922
Kurt-

All 3, in order, trying to increase the weight on each rep. One of my favorite WODs.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Newbie, starting with Coach Rut's ME Black box Josh Miller Starting 2 06-12-2006 11:34 AM
Coach Rut's Dumbbell Moves Frank DiMeo Community 1 05-05-2006 07:05 PM
COACH RUT'S DUMBBELL VIDEO Douglas Chapman Fitness 4 04-15-2006 01:55 PM
Results after one cycle of Coach Rut's ME Black Box Ross Hunt Fitness 8 06-12-2005 06:02 AM
Adapting Coach Rutherford's ME Black Box for OL Ross Hunt Fitness 3 05-08-2005 09:25 AM


All times are GMT -7. The time now is 03:53 PM.


CrossFit is a registered trademark of CrossFit Inc.