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

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Old 11-12-2007, 06:54 PM   #1
Randy Tarasevich
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What is ME Black Box

...ME Black Box? Where can I learn about it? I've already tried the search feature.
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Old 11-12-2007, 07:18 PM   #2
Adam Head
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Re: What is ME Black Box

try this one, it's at the bottom of the fitness threads:
http://www.board.crossfit.com/showthread.php?t=23249

Last edited by Adam Head; 11-12-2007 at 07:20 PM..
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Old 11-13-2007, 12:04 AM   #3
Steven Low
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Re: What is ME Black Box

Well, simplified answer is for CFers to add in heavy lifting in conjunction with WOD hence the ME part (max effort).

A black box as an overall program is just throwing stuff together than works, if your goals are more diverse than just GPP or just strength or just whatever.
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Old 11-13-2007, 02:44 AM   #4
Randy Tarasevich
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Re: What is ME Black Box

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Originally Posted by Steven Low View Post
Well, simplified answer is for CFers to add in heavy lifting in conjunction with WOD hence the ME part (max effort).

A black box as an overall program is just throwing stuff together than works, if your goals are more diverse than just GPP or just strength or just whatever.
Thanks Steve. Interesting concept. Have people had any significant results from it?
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Old 11-13-2007, 03:00 AM   #5
Steven Low
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Re: What is ME Black Box

Yeah, check out some of the training logs.

I believe Anthony has had good success with a CF MEBB hybrid of sorts.

Oh yeah 'than' = 'that' if you were wondering in my previous post.
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Old 11-13-2007, 03:05 AM   #6
Randy Tarasevich
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Re: What is ME Black Box

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Originally Posted by Adam Head View Post
try this one, it's at the bottom of the fitness threads:
http://www.board.crossfit.com/showthread.php?t=23249
that thread is deep.
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Old 11-13-2007, 06:28 AM   #7
Jay Nel
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Re: What is ME Black Box

Has anyone done a black box w/ some long swimming, running or biking in between the two CF days? When the tri season approaches I may want to add this approach. I would like to see if it could be incorporated this way.
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Old 11-13-2007, 07:38 AM   #8
Adam Head
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Re: What is ME Black Box

It sure is Randy. It took me about 15 minutes to figure out everything he was talking about.
Anyway, as Steven said, Max Effort. I first heard of the black box from one of Coach's vids. He was talking about taking something like a deadlift, throwing it in the box, and all of a sudden you're a better swimmer. Who cares why, it works. So keep doing it. Thats about as far as my knowledge of it goes. However, I've started my own experiment too. M,W,F I will be doing Starting Strength, again, in order to really improve on my strength. T,R,St I'll be doing a MetCon of some sort. I'm going to try it for 12 weeks and see what happens; my black box.
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Old 11-13-2007, 08:01 AM   #9
Randy Tarasevich
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Re: What is ME Black Box

Help me here, it seems that CF has a built-in ME Black Box on days that you do the heavies. Is this correct? Or would an MEBB be considered additional work to whatever CF regimen you're on? It also appears that trying to do CF WODs and an MEBB would be a surefire way to overtrain and possibly do some serious damage to yourself, regardless of recovery. Any validity to any of these thoughts?
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Old 11-13-2007, 08:21 AM   #10
Tim Donahey
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Re: What is ME Black Box

MEBB would take the place of the 5-5-5, 3-3-3, 1-1-1 WOD's, and the WOD's would focus on metcon.
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