ME/ Xfit

[Jeffrey Thorn]

Hey, its been awhile since i posted, but i came up with a new workout program that mixes Xfit and ME for strength gains. feel free to comment on what you think. thanks

S- Xfit with weighted dip/ Pull ups
M- Linda or CF Total or
Power cleans-DL-Back Squat for 5x5 or
DL- SP- Back Squat for 5x5
(i alternate these 4 workouts each week)
T- Rest
W- Xfit with weighted dips and pull ups
Th- Xfit
F- Xfit
Sat- Rest (work on handstands and oly form and execution)

Occassionally i will throw 3x5 sets for the ME day (monday) just to mix it up

Doing this for about 8 weeks now my PRs are pretty good

BW -170
SP- 150
Squat - 270
DL- 385 (almost got 405 but couldnt lock it out)
Clean- 205

[Júlíus Magnússon]

Why not just do CrossFit? There are specific ME days, you know...

[Steven Low]

Hmm clumping strength days. I don't know about that. You honestly do not need that many CF days if you just want to maintain or even gain in metcon... but it depends on your abilities with that so far.

I think you'd see better results with something like the prescribed MEBB:

CF/ME/CF/rest or ME/CF/ME/rest

Pick 1 lower body, 1 push and 1 pull to work on the ME days. If the push is horizontal, do a horizontal pull. Alternate from 5 reps to 3 reps to 1 rep per every one or two cycles.

[Gregory L. Johnson]

Or head over to Coach Rut's blog. He devolped the ME Blackbox that Steve is prescribing. His WOD might fit your needs better.

http://coachrut.blogspot.com/

[Steven Low]

Originally Posted by Gregory L. Johnson

Or head over to Coach Rut's blog. He devolped the ME Blackbox that Steve is prescribing. His WOD might fit your needs better.

http://coachrut.blogspot.com/

Yep.

Also, WFS.... better include that on your links Gregory... David will get mad since you've been here long enough to know better.

[Christopher G. Woods]

Don't know if I'd go for coach Rut's WOD over the main page for purposes of increasing strength. True, he developed the MEBB, but that's not the way his blog WOD is programmed. If you'd like to do a program like the MEBB, but don't want to give up your partitioned 7 day split, I'd try something like this:

S-CF (m/g/w)
M-ME
T-rest
W-CF (alternate m and g/w)
Th-ME
F-CF (m/g)
Sa-rest

If you're not familiar with the CrossFit terminology:

m=monostructural metabolic (ie: running, rowing, etc.)
g=gymnastics
w=weightlifting

m/g=a workout that combines monostructural metabolic and gymnastic elements, such as "Nancy" or "Murph"

g/w=a workout that combines gymnastics and weightlifting, like "Fran" or "Diane"

m/g/w=a workout that combines all three elements, like "Helen" or "Christine"

ME days can occasionally use gymnastic exercises, such as weighted dips/pullups or "Death by Pullups"