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Old 10-09-2007, 10:33 PM   #1
Kristopher Shelton
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Join Date: Mar 2007
Location: Newnan  Georgia
Posts: 36
Help with ME Black Box

I posted an similar topic earlier about training weaknesses along with the W.O.D.'s but I'm having trouble designing my own ME Black Box. I can't seem to find the template anywhere on the forums. Also, I could use a Black Box template for strength as well. Any advice?

I'm sorry if this should have went into the "Starting" category. I just realized it as soon as I hit "post". It's been a long day and my mental faculties aren't all there (thinking a little too much about Christina Ricci). :-P

Last edited by Kristopher Shelton : 10-09-2007 at 10:35 PM. Reason: Forgot to include something.
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Old 10-10-2007, 04:24 AM   #2
Sean McMaster
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Location: Leesburg  VA
Posts: 298
Re: Help with ME Black Box

Kristopher, I'm not the most knowledgeable person about this, but after reading a bunch of posts just now I believe I can at least partially answer your question. Max Effort Black Box is simply removing one WOD per cycle (normally the middle one) and doing "something else" instead. This is the "black box." You put whatever you want in the black box that day, according to your specific training goals. This way, you get most of the benefit of the CrossFit WODs as well as accelerating your progress toward your unique goals. Many people put powerlifting or olympic lifting into their black boxes. You may want to put sprints or cycling or whatever. For general strength, I would just focus on a few major lifts like squats, deadlifts, cleans, snatches or benchpress. Pick 3 or 4 lifts and take turns doing a 5x5 of each lift in your black box day.

Hopefully, someone with more knowledge of this will post and correct me if I am wrong. Good luck.
-- Being apathetic's a pathetic way to be. --
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Old 10-10-2007, 07:52 AM   #3
Gant Grimes
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Re: Help with ME Black Box

It's all here. It's all in Performance Menu Issue 3, April 2005.
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Old 10-10-2007, 09:17 AM   #4
Anton Emery
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Location: Portland  Oregon
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Re: Help with ME Black Box

Yea, i second just getting the article from Performance Menu. You can buy it on its own for $2.50, just search their Store. Its downloadable instantly and has all the info you need.

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Old 10-11-2007, 07:43 PM   #5
Kyle Sattgast
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Re: Help with ME Black Box

I second that, go get the article from performance menu. It was the second best investment (If I can call it that since it was only $2.50) I've made since starting CF; the first being my rings. My first cycle on BB ME my deadlift pr went from 315 to 345, my power clean and jerk from 165 to 185, and my pull up went from 65lb extra to 90lbs extra pounds. I'm currently working oly style back squats, sprints(instead of a full body olympic lift, kind of an experiement), and Overhead press. I totally recommend the protocol.
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