It was 2004 when I first started integrating M.E. lifts with the CrossFit high intensity randomized protocol. I have since tried some new methods, which have proven successful. They tell me at the Performance Menu that the M.E. articles are the most popular back issues on the shelf. I still receive e-mail each week with questions on the implementation on the template.
The mother ship CrossFit.com with a push from Starting Strength guru Mark Rippetoe now includes a heavy dose of M.E. lifting. The CrossFit method now includes a lifting total. I like to believe that the ME BLACK BOX had something to do with that birth.
Like a lot of things in coaching, these templates were born out of necessity along with trial and error. A couple of clients had stalled out with their progress. Thusly, this variant was born.
M.E. BLACK BOX BACKGROUND
I don’t want to fill this space with a recap of the M.E. BLACK BOX writing. I hate to do it but you will need to invest in the ME Black Box article for the background.
THE M-W-F Black Box
This approach took hold over the last two winters. It was a way to abbreviate the BLACK BOX on every Monday, Wednesday and Friday as these are the big days in my practice. The essence was a M.E. focus followed by a CrossFit type WOD.
The outline for this was:
|Monday||Total Body (T)||High Hang Clean, Deck Power Clean, Cleans|
|Wednesday||Lower Body (L)||Zercher Squat, Front Squat, Back Squat|
|Friday||Upper Body (U)||Press, Push Press, Jerk|
Wk 1 - 5 x 5
Wk 2 - 5 x 3
Wk 3 - 5 x 1
I took creative liberties with the CrossFit workouts (don’t act like it doesn’t happen). I modified certain WODs and turned it into a game. I had the athlete draw them from a hat. The workout was not replaced into the hat until all 8 workouts had been completed for one entire cycle. If on day nine a workout was drawn from the hat that was completed within the last three days then a redraw was permitted.
I found the familiarity with the WOD kept the workout moving each week, reduced the psychological demands of constant education, but did not compromise the desired stress adaptation.
Here are the top eight modified CrossFit WODs.
1. Countdown DB Snatch: 20, 16, 12, 10, 8 reps (that’s 10 right/10 left, 8 right/8 left, etc)
2. Modified Cindy: 5 pull-ups/10 push-ups/15 squats; How many rounds can you get in X time (I would pick the time based on the athlete’s relative fatigue for the day; generally not more than 10 minutes)
3. Modified Diane: Deadlift & Dips 21, 15, 9 reps (loading equals 100% of bodyweight)
4. Modified Jackie: 1000M Row / 50 DB push press / 30 Pull-ups
5. DB Snatch 10 (5 right / 5 left) Pull-ups 10; How many rounds in X time.
6. Isabel - 30 reps barbell snatch
7. Sled Push or Pull: 2:00 hard / 1:00 recovery x 4-8 reps
8. Modified Grace - 30 Reps Clean
I might occasionally throw in something simple like a bunch of thrusters or ball slams, but primarily these were the ones we ran with.
The Daily schedule included:
1. Warm-up Moves
2. M.E. Focus
3. Modified WOD
4. P-Chain Move
5. Eight Great Post Stretch Moves
6. Foam Roller or Stick for the problem areas.
Next month I have another spin for the committed family man.