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Patrick Skinner 01-16-2009 06:04 AM

MEBB question?
I have purchased and read the MEBB artlice from PM. I plan on starting this shortly but am wondering how to set up the crossfit workouts. For example when doing the crossfit workouts is the idea to follow the WOD or to do something else that will not interfere with the ME on the following day.

For example todays WOD is :
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

This is going to be a killer WOD and surely will compromise my 5-5-5-3-3-3 of deadlifts tomorrow. So should I be selecting something less taxing to do the days before a ME day?

JxCx 01-16-2009 06:17 AM

Re: MEBB question?
could you just switch the ME day to the first day of the rotation ?

Chris Hill 01-16-2009 07:23 AM

Re: MEBB question?
i reckon suck it up, next rotation you may get an easy day before your deads. Constantly varied?

Alexander Kornishev 01-16-2009 08:08 AM

Re: MEBB question?
If you want to get the most out of ME then the best thing would be to give up some of random CF WOD and schedule them in order to minimize their effect on ME days. Also you can do ME on the first day of 3+1 schedule.

Fabiano Burzacca 01-16-2009 09:23 AM

Re: MEBB question?
An alternative would be to follow the MEBB cycle which coach Rut is posting on his blog since the first day of the last december. I'm currently following it and I find it very good.
It's an evolution (I think) of the MEBB because the current protocol is "only" 3 days/week and every day is Heavy lifting + a somewhat short metcon often focused on dumbbells (you know he's the one who made the Dumbbell Moves dvd serie..). You can find every detail on the blog on the december 1st post.
The blog is at this address (WFS) [URL=""][/URL]

Ian Strand 01-17-2009 09:11 AM

Re: MEBB question?
I posted this in another thread, so I won't try to hijack this one but to add an additional question:

How much volume on the ME days? I'd like to incorporate two big lifts if possible as opposed to one as prescribed the the PM Journal.


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