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Old 07-08-2007, 12:07 PM   #1
Brandon Enos
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Join Date: Jun 2007
Location: California
Posts: 171
Default ME Black Box

Under the suggestion by Robb Wolf, I decided to take a look at the ME black box and variations. Based off of my understanding of the templates, I came up with a couple of variations I wanna try. It wont be next week since I dont wanna take my barbell to Santa Cruz but probably the next after that. I prefer the 5 days on, 2 days off because it gives me weekends to do what I want.

A)
Mon - XFit
Tue - Snatch (power, hang, etc), Bench Press, Deadlift
Wed - XFit
Thur - Clean (power, hang, etc), Standing Press, Squat (back, front)
Fri - XFit
Sat - Rest
Sun - Rest

B)
Mon - XFit
Tue - Snatch, Standing Press/Dip (switch every other week), Deadlift
Wed - XFit
Thur - Clean, Pullup (eventually weighted), Squat
Fri - XFit
Sat - Rest
Sun - Rest

I think A might be a little better since I already do several sets of pullups and dips every day as GTG, and most my workouts have pullups and/or dips in them already.
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Old 07-08-2007, 07:32 PM   #2
Joe Hart
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Location: Lino Lakes, MN
Posts: 327
Default

It seems a little intense on the ME days. I am not sure what your conditioningis, maybe you handle it. The templates I have seen have one exercise for the ME day.
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Old 07-08-2007, 08:21 PM   #3
Steven Low
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Could be a little rough.

If you're going to do that many ME exercises.. (are you going to go singles or triples or what?) make sure you try to keep the volume pretty low as you work into it. If it's too much at first try cutting the wed X-fit to a half intensity day.

GTG along with this will probably be too much unless your conditioniong level is *very* high.

I would group cleans and DLs together and snatch and squats together. Basically the oly lift variation will be a warmup for the heavy work (e.g. clean is a warmup for DL) which will cut down significantly the amount of warmup sets (if any) that you need to do. It really doesn't matter what goes what day really though... try to keep it synch with X-fit in terms that if you're doing max DLs on Monday maybe put your clean-dl-bench on Thurs instead of Tues which you'd have to do it 2 days in a row. That would be ROUGH.

P.S. I hope your diet is optimized as well.
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Old 07-08-2007, 09:13 PM   #4
Brandon Enos
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Some good points above. I dont have the best conditioning, but Ive always been able to recover quickly, but why risk it. So I sat down and have been trying to figure out something that might be a little better.

As far as reps, I was thinking of doing the one from the ME Blackbox variations article. First group of exercises, week one 5x5, two 5x3, three 5x1 and then repeating with second group of exercises. After the six weeks, take a week off. I want to use this week to test myself. I was thinking a 5k run, CF total, and the old school strength challanges from underground strength coach.

When I talk about crossfit, I dont mean whats up on the page. What I meant was doing randomized, "no rules", metcon workouts. So sometimes a crossfit metcon, sometimes something from undergroudstrengthcoach.com, etc, its just easier to say XFit.

A.)
Mon - XFit
Tue - Snatch (power, hang, etc)
Wed - XFit
Thur - Standing Press
Fri - XFit
Sat - Back Squat
Sun - Rest

B.)
Mon - XFit
Tue - Clean (power, hang, etc)
Wed - XFit
Thur - Deadlift
Fri - XFit
Sat - Benchpress
Sun - Rest
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Old 07-09-2007, 07:39 AM   #5
-Ross Hunt
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That sounds saner.

I Black Boxed for a couple months. You can also throw in a little non-maximal work to keep the groove smooth. E.g.:

Snatch heavy
Back Squat heavy
Overhead Press medium

C+J heavy
FSQ heavy
Overhead Squat medium

You can also get mileage out of progression from exercise to exercise, e.g.:

Power Snatch until you have to squat snatch
Squat snatch to max
Overhead squat reps with a heavy squat snatch weight
Back Squat to heavy triple

To be honest, I didn't see any oly progress until I started adding in some more non-maximal oly days. All the pure strength exercises went up nicely, though, even though I was still doing X-Fittish stuff then.

Last edited by -Ross Hunt : 07-09-2007 at 07:40 AM. Reason: I never quite won the 4th-grade spelling bee
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Old 07-09-2007, 08:47 AM   #6
Brandon Enos
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Location: California
Posts: 171
Default

Just a little confused here. For the first scenario:
Snatch heavy
Back Squat heavy
Overhead Press medium

C+J heavy
FSQ heavy
Overhead Squat medium

Are you talking about doing the first three for three weeks then switching to the other, or am I off?

For the second:
Power Snatch until you have to squat snatch
Squat snatch to max
Overhead squat reps with a heavy squat snatch weight
Back Squat to heavy triple

Im guessing that this is done all in one day.
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