Black box

[Kenny Dunsmore]

I was searching through some old archived posts and found a lot of talk about black box me protocol. I have always been into heavy lifting so to me this concept was very appealing. I though that i would simply add one lift at the begginning of every workout of the day in the fashion of....

Day 1- Squat + WOD
Day 2- Bench + WOD
Day 3- Deadlift + WOD
OFF DAY
NEXT CYCLE
Day 1- Push Press/Split Jerk+ WOD
Day 2- Front Squat or Squat Clean+ WOD
Day 3- Weighted Pullup + WOD
After next rest day repeat to the first cycle
***sets and reps would be either 7x1, 7x3, 5x5
Can anyone give me some insight as to if this is a good idea. I would obviously make any modifications needed to the WOD to accomodate which heavy lift i was planning on performing. Im new to crossfit so i would greatly value any and all input. Thanks a lot.

[Steven L Blondeau]

My understanding, gleaned from the article by Coach Rutherford in Performance Menu, is that the heavy day comes between two Crossfit days. Thus, you'd have XF-total body max effort-XF-rest, XF-lower body Max Effort-XF rest, XF-upper max effort-XF. Lifts would be cycled through based on the total-lower-upper scenario.

The schedule you put forward is perhaps a bit too ambitious. Unless you have amazing recovery ability what you propose will be detrimental. The purpose of the Black Box variation is to help athletes who lack the ability to move heavy weight get stronger. I'm using the approach because I come from an endurance background and need to improve my ability to move heavy weight. If you are already strong the pure Crossfit methodology will serve you well. While I'm not a Crossfit expert it seems many are trying to improve a methodology that is beautiful just as it is. There is a certain spartan elegance to Crossfit that is very appealing. If you already possess strength(check out the Crossfit Athletic Skills Chart to see how you measure up) then Crossfit will keep you strong, enhance your metabolic conditioning and give you time to practice your chosen sport or recreation.

The article from Coach Rutherford is in the April 2005 back issue of Performance Menu. It's worth the five bucks.

This stuff is amazing. I've been doing it a little over two months and I've improved in ways I couldn't have imagined. Enjoy.

[Stefan Borovina]

Is there any variation on the ME Black Box if you follow the 5 on 2 off cycle rather than 3 on 1 off?

[Steven L Blondeau]

The original article didn't mention the 5/2 model. The obvious thing seems to be XF-ME-XF-ME-XF.

Due to scheduling I'm doing 3 on/1 off/2 on using the breakdown above.

[Michael Rutherford]

There is another variation of the ME Blackbox in a following issue. It addresses a slight variation on this 3/1 template. (I can't recall which issue the article appears.)

It's a six day template T XF L XF U XF REST. You could also go:

WK1 T XF L XF U REST REST
WK2 XF T XF L XF REST REST
WK3 U XF T XF L REST REST
.....

[Kenny Dunsmore]

when you say total do you mean a total body lift such as squat clean, snatch etc. or do you mean the crossfit total of squats, deadlifts, and shoulder press??

[Michael Rutherford]

The "T"otal movement pool would include snatch/cleans and their variants.

[Thomas Covington]

The push-press was the suggested starting exercise for the total movement per Coach.

[Greg Everett]

the article is in PM issue 17:
http://www.performancemenu.com/backi...ue&issueNum=17