The Performance Menu Issue 17 - June. 2006 - Mass, Black Box Max Effort Variation

ISSU

E17

. JUNE2006

A complete training and nutrition planfor gaining functional muscle mass

MASS!OLD MAN

BLACK BOXMAX EFFORT

VARIATION

JOURNAL OF NUTRITION & ATHLETIC EXCELLENCEPERFORMANCE MENUPERFORMANCE MENU

PERF

ORMA

NCE M

ENU

PUBLISHERNorCal Strength

& ConditioningPO Box 5501

Chico, CA 95927www.norcalsc.com

COVERAndrew Turek

DESIGNGreg Everett

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FEATURES[3] MASS! A complete training and nutrition program for gaining functional muscle mass

[11] ME BLACK BOX - TEMPLATE VARIATION Coach Michael Rutherford discusses modifications to the basic ME Black Box template

[13] OLD MAN BLACK BOX Bill Fox approaches hard-core training for the aged mortal

[17] INTERMITTENT FASTING JOURNALS Scotty Hagnas and Kurtis Bowler share their training journals to complement the discussion of their experi-ences with intermittent fasting

REGULARS[24] COOKING WITH SCOTTYScotty Hagnas of CrossFit Portland dispenses some culinary genius

[26] RECIPES FOR HEALTH & PERFORMANCENew ways to feed yourself for optimum health and athletic performance

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THE PERFORMANCE MENU ISSUE 16 MAY 2006 3

MASS!A COMPLETE TRAINING AND NUTRITION PROGRAM

FOR GAINING FUNCTIONAL MUSCLE MASSRobb Wolf with Greg Everett

Hang around any fitness site long enough and the question of weight gain—or, more specifically, muscle gain—will be raised.

If you frequent the bodybuilding sites, the question, “How do I gain muscle?” will put you in the company of everyone from the pre-pubescent to the peri-andropausal; in other words, everyone. Make the desire to gain muscle known around a fitness-oriented site and you may be met with equal parts disdain and confusion: disdain because it’s obscene to want to gain muscle (most equate this desire with purely aesthetic motives) and confusion because few people have a solid understanding of how to gain functional muscle mass.

The question of how to gain muscle mass, whether for aesthetic or performance reasons, is one of the most common in sporting and athletic circles. The only close runner-ups I can think of are, “How do I get lean?” and, “What’s the proper form for a reverse curl?” The answer to the lean question can be complex and is beyond the scope of this article, but the reverse curl answer is simple: perform the movement in the middle of a busy street so you will be removed form the gene-pool and neither sire nor bear demon spawn who also desire to “curl”. Where

was I? Oh! Gaining muscle. The simple answer to the mass gain conundrum: perform some resistance exercise, eat prodigious amounts of food, and rest adequately. Trips to Tijuana can be an effective solution to this universal problem, but that can also leave one with “huevos como pasas” or as the guest at a federally sponsored sleep-over program called “Da Big-House”. What’s a poor skinny dude/dudette to do if your last name is not Fragoso, Twardokens or Savage? Well, you need to get smart and use the best of what’s available.


Le Programme Or for non-French Speakers, The Program

As I mentioned above, the key elements of gaining muscle include resistance training (notice I did not specifically say weight lifting—various gymnastics movements can be quite effective in adding size and strength), nutrition and lifestyle. We have put together a training template using Olympic lifts and O-lift derivatives with a few gymnastics moves. Nutritionally we are offering several approaches, starting with the Zone and Cyclic low carb, and incorporating elements of intermittent fasting to optimize hormonal response. Finally, we will crawl up your lifestyle hoo-ha (metaphorically, of course) to ensure you are doing everything possible to optimize recovery and growth.

Let’s take a close look at the training first, work our way through the nutrition, and wrap it all up with lifestyle.

Train, Train, Train… Train of Fools

I want to make a point here, and some of my own training experience makes that point pretty well. For several years when I was powerlifting, I had floundered with my training as I took every workout, virtually every set of every workout, to huevo-busting levels of intensity. I screamed, yelled, shook… and made very little progress. I had very poor sleep, a racing pulse and constant irritability. Yes, I was going through puberty, but my already dicey mental state was made far worse by my lame program and chronic overtraining.

Two guys who were former world champion powerlifters, either out of kindness or a desire to have peace in the gym, decided to apprentice me in the sport of powerlifting. My training was simple: move heavy weights and use looooong rest periods between sets. It was normal to rest 3-5 minutes between sets when we were in a peaking phase.

Although most people would consider the training archaic, we used a simple linear periodization model of higher reps and lower weight cycling down to low rep, high weight work. Monday was squat day. Most of the year I squatted using an Olympic-style high-bar, narrow stance, ass-to-ankles squat. This type of squatting was very demanding and made the competition powerlifting squat seem like cheating! On Monday I also did some accessory movements for the bench press, abs and basic bodybuilding stuff. I benched on Wednesday and did pull-ups, rowing, shrugs and tripe like that. On Friday I deadlifted, but early in the cycle, I performed lots of power cleans to work speed off the floor. I used the same linear periodization on the bench and deadlift. The only

other nifty stuff I can think of was using the power rack to target sticking points with isometric work.

The results? At 19 years of age, 5’ 9” and 181 lbs, I had a 565 lb squat and deadlift and 345 lb bench. The only supportive gear I wore was an Inzer lever belt for squats and deadlifts. No hydraulic bench shirts or poly-metallic alloy exoskeleton. Now, I was not FIT by any stretch of the imagination. Walking up a flight of stairs put my heart near redline, but I was pretty strong and could dunk a tennis ball standing flat footed under a basketball hoop. My nutrition was abysmal… high carb and low fat, and that put my body fat at about 15%. With what I know now, both with regards to nutrition and general physical preparedness, I could have been the same bodyweight with almost 20 lbs more muscle!

This trip down memory lane does have a point. The time in my life that I was the strongest and heaviest was when I had a VERY conservative training program that focused on putting more weight on the bar from workout to workout. I was also absolutely sure I had adequate recovery form one session to the other. If you are at all a hard-gainer and/or have difficulty with recovery, a stripped-down program is critical to success.

If one has a goal of gaining muscle mass, a key point needs to be kept in mind: Stimulate, don’t annihilate. In practical terms, we want to send ENOUGH of a stimulus to ensure a favorable adaptation. A workout that sidelines us for 3-5 days is in the annihilation category. The stimulus should ideally have two features. The first is a mild-moderate amount of protein degradation caused by training volume. The second is to try to add resistance to each movement in a consistent manner. This ensures development of the neurological aspects of strength and it encourages growth of muscular contractile elements, not satellite cells and edema due to excessive volume. These factors considered, our training plan includes alternating mesocycles of moderate weight, moderate volume hypertrophy-specific training and moderate-high volume, heavy strength work. We are including a dash of metabolic conditioning and active recovery not only to enhance performance, but to also make those long climbs up two flights of stairs a little easier.

The Little Things

The training program is fairly straightforward. It’s based on 1-week microcycles, each of which belongs to either a hypertrophy or strength mesocycle, each of which ends in an unloading microcycle. A single 7-week macrocycle consists of 3 hypertrophy microcycles, 1 unloading hypertrophy microcycle, 2 strength microcycles, and 1 unloading strength microcycle. 1RM testing is built into the schedule for both the measurement of progress and calculations of training loads.


Let’s address some details:

Set/Rep Notation

The sets and reps when following a weight or percentage are in the order of reps x sets, e.g. 90% x 2 x 10 means 10 sets of 2 reps of 90% of the 1RM load. If a load prescription is absent, the format is the conventional sets x reps, e.g. 3 x 10 means 3 sets of 10 reps.

Prescribed Loading

Training loads are prescribed by percentage of 1RM. Most are based on the 1RM of that movement itself, but some are based on the 1RM of an associated movement—this is noted where applicable. Not a single rep in this entire training program should be taken to failure—don’t do it. During the first hypertrophy microcycle, in fact, the loads should feel almost too light.

The template calls for the addition of 2%/week to the loads. What increases are actually possible is dependent on a number of variables, so it will range greatly both among individuals and movements. This will be something that requires some flexibility and experimentation by each individual. Some may find that greater increases are possible, and others may find 2% far too large of a jump. In the case of the latter, bump up the weight as little as your equipment will allow and/or perform less than all prescribed sets with this increased load, then drop down to the last microcycle’s load for the remaining sets.

The loading percentages listed in the descriptions of microcycles are the percentages for the first microcycle. For example, the hypertrophy microcycle description lists 60% x 6 x 6. This is for week 1. Week 2 would be 62% x 6 x 6, and week three 64% x 6 x 6. If you find the initial percentage too heavy for a particular movement, drop it. Remember, if you’re approaching failure in the first sets during the first microcycle, you’re going to struggle to make it through. Start lower and make sure you’re increasing the load each week.

Interset Rest

During the hypertrophy phase, rest between sets should be 1 minute, except when performing circuits, in which case rest should be limited to only that which is necessary. During the strength phase, longer interset rest is appropriate, from 1-3 minutes. You should feel well-recovered before jumping into the next set.

Abs-Back Circuit

In both the hypertrophy and strength phases, the prescription calls for “Abs-Back Circuit”. During the hypertrophy phase, this should be higher volume work, such as a circuit of an ab movement, such as GHD sit-ups, hanging leg raises, knee-to-elbows, etc., and a back movement, such as GHD back extensions, reverse extensions, etc. During the strength phase, this work should drop in volume but increase in intensity—that is, where applicable add weight to the movements and perform fewer reps. Or this can mean using a movement like the hanging leg raise, of which you may be capable of only doing 5-6 reps unweighted. During the unloading microcycles, this circuit should follow the same format, but with about 50% of the volume used during the rest of the mesocycle.

Push-Pull Circuit

On Fridays of the hypertrophy microcycles, you’ll see “Push-Pull Circuit.” Like the abs-back circuit described above, this is a circuit of one pushing movement with one pulling movement performed in moderate to high volume. An example would be alternating between 10 kipping pull-ups and 10 clapping push ups as many times as you can in 10 minutes. Change this circuit each week for variety and try increasing the volume each week.

Strength Cycle Max Days

The strength cycle is based on Coach Mike Burgener’s training template. Saturdays are contest days; that is, you’ll work up to your heaviest snatch, clean & jerk and front squat. Remember, these are your maxes for the day; you may not always get a new record.

Unloading

Unloading microcycles appear at the end of both the hypertrophy and strength mesocycles—these lower volume and lower intensity weeks will allow you some periodic recovery while preventing detraining.

Rest Days

Rest days should include some active recovery efforts such as light sled pulling, wheel barrow walking, boxing technique work, o-lifting technique work with PVC. This work should be non-taxing—no lactic acid production, vomiting, tunnel vision or anything related—keep in mind, this is rest. Follow it if you can with a cold plunge.


Testing Days

Testing days are scheduled at the end of unloading microcycles. This is when you’ll determine your 1RMs to calculate your training loads for the following cycle. Remember, you’re testing 1RMs for the movements you’ll be using in the NEXT cycle—not the one you’re finishing.

Record Keeping

Record keeping will be a critical component of success with this plan. Because it’s predicated on consistent load increases, knowing the loads you’ve used from cycle to cycle will be important. Unless you’re Rain Man, don’t make the mistake of thinking you’ll remember all the numbers. Pens are neither expensive nor difficult to find (Speak to your local pharmaceutical rep for complimentary writing implements).

Good Eats!

If you want to grow you will need to eat… an amazing amount. That may be an enjoyable scenario if pizza and donuts are your main food groups, but we actually care about body composition and health a little, so expect to get the preponderance of your foods from meat, fruit, nuts, oils and yams. If you are in a serious hurry, you can use the Ido Portal method that we will look at later. I have some trepidation with this approach as it involves some serious insulin spiking… but it does appear to work very well. Before we get to that, let’s look at how to use the Zone and cyclic low carb to best effect. Put on your feed-bag!

The Zone

The advantage of the Zone is that you know EXACTLY how much food you are eating and thus can assess your situation critically and subsequently make informed decisions. You can dial up or down protein, carbs or fat to run as lean or hot as you like. This regimentation virtually guarantees success, as you will be able to alter you nutrition to continue to move towards your goals. For an in-depth how-to for the Zone, you can check out Issue Two of the Performance Menu or you can get help with the calculations directly from Barry “I Don’t Follow My Own Diet” Sears.

As an example, I weigh 173 lbs and am about 8% body fat. That means I have 159 lbs of lean body mass. My activity level is about a 0.8 considering I O-lift, kickbox a little, and do about 2-4 WODs per week. That 0.8 multiplier leaves

me with a unit-less number of 127, which I divide by 7 to get my block allotment of 18 blocks. So that is:

• 173 lbs x 0.08 BF = 13.8 lbs fat • 173lbs - 13.8 = 159 lbs LBM • 159 x 0.8 = 127 • 127 / 7 = 18 blocks

If that process doesn’t make sense, check out the Issue 2 Performance Menu and/or the link to the Zone website for a more patient and thorough discussion.

So my base Zone is 18 blocks, but to support my activity level, I have ratcheted up the fat content by a multiple of 5. Since our goal is mass gain, an appreciation of how many calories we are taking in might be helpful. Each Zone block has approximately 90 calories (trust me), so that puts my base level caloric intake at 1640 calories. Pretty skinny, and that’s why people on the base Zone drop fat like crazy. That’s also why I need to ratchet up my fat content so my energy intake approximately matches my output. When I have ratcheted up my fat blocks to 5X, I am taking in 2610cals per day. That is some pretty serious eating, but again, that is a maintenance level. If you want to add muscle, you will need to eat more! The easiest way to do that is to add another block… or two. If you are at 5X for your fat multiplier, add 1 block every 2 weeks. That represents approximately a 200 calorie increase. Even if your fat multiplier is 2-3, it might be a good idea to just step things up one block every 2 weeks. This will allow your digestion to adapt to the increased food intake and it provides you an opportunity to monitor your progress.

This brings up two digressions. The first digression relates to the ability to digest fat. Some people have reported they do not handle the ramped up fat content very effectively. These hearty souls have mentioned digestive problems and the condition steatorhea. If you actually read that link you likely understand that if fat absorption is an issue, a high-fat diet can be, shall we say, unpleasant. One can investigate what the issue is, such as potential parasitic infection or lack of adequate bile salts from the gall bladder, or just eat less fat! If you find the ramped up fat level to be too much, simply find the fat level you are comfortable with, typically baseline to 2X, and then add 2 blocks every 2 weeks instead of 1 block every 2 weeks for the 3-5X fat crowd. Ok, that’s digression number one.

Digression number two has to do with fat gain. I have in the past endorsed the plan to get as lean as possible before trying to gain muscle. The argument for this is that with a low body fat level, one will tend to partition excess calories to muscle instead of fat. If one is at a lower body weight, the amount of testosterone that is aromatized to estrogen tends to be minimized. Sounds like good stuff, and for certain I am not advocating the classic powerlifter approach to mass gain: 1 gallon of chocolate milk and 3 peanut butter and jelly sandwiches IMMEDIATELY before

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bed! The reality, however, is that when one is gaining muscle, it is fairly normal to gain some fat in the bargain. Your abs may soften up for a while, but there is a reality that a higher body fat level CAN be a highly anabolic environment due to elevated IGF levels. My main point is that if you REALLY want to gain a significant amount of muscle, you may need to temporarily take a small hit with regards to body composition. A common obstacle for people trying to gain mass is the inevitable meltdown they experience at the realization that their body fat level has increased (although usually nowhere near as much as they believe), and their consequent cessation of increased eating—this results in a lot of time wasted in a 1-step-forward, 1-step-backward routine. The way we are structuring our programming, you should be able to keep fat gain to a minimum, and the smart use of intermittent fasting may help to keep insulin sensitivity rocking. More on that later.

Something you are likely wondering is how much do you increase your food intake? That is difficult to say. For some people muscle gain may come in a fairly linear fashion. Add 2 blocks, and a month down the road they will have gained 1-2 lbs of lean body mass. Other people will add 3-4 blocks at 5X fat (600-800 calories) and still not see change in the scale, performance or measuring tape. A good standard is to increase your intake approximately 5 blocks (1, 000 cals) and stay at that point for at least a month. See how your body reacts to this, and if you need to add more weight to reach your goal, you can start this process again. If you are gaining too much body fat, you might try dropping 25% of the carb blocks and replace each carb block with 3 blocks of fat. Don’t multiply that fat by 5!! Just add in another 3 blocks of fat for every carb block you delete.

Ok, let’s shift gears and look and another approach to this whole process!

CLC: The Revenge

If the Zone is not to your liking, you can use a cyclic low carb approach. The strength of the Zone is that you know exactly how much food you are taking in, but there is no reason we cannot have that precision with other approaches. Let’s look at my situation again as an example. If you recall, my maintenance level Zone is 18 blocks at 5X fat. That means I am taking in 18 blocks (126 grams) of protein, 18 blocks (162 grams) of carbs and 90 blocks (135 grams) of fat in a given day. Most cyclic low carb programs recommend somewhere between 20-60 grams of carbs per day. The Metabolic Diet recommends that you ratchet your carbs up to match your recovery needs, plus occasional high carb days. That seems like a good approach, and it looks a bunch like following the Zone, but it does appear that a caloric excess more from fat than from carbs will likely result in less fat gain. Sounds good

to me, so let’s run with this.

Since a block of carbs is 9 grams, you can dial in your carb level pretty easily. And for every block of carbs you delete, just add 3 fat blocks to your day’s total. So let’s say that I am doing a fairly liberal carb level and am taking in 7 blocks of carbs. Keep in mind all of your carbs should come from multi-colored, low-glycemic-load vegetable matter. That leaves 18 blocks of protein since we have not altered that, and since I have deleted 11 blocks of carbs, I need to add 33 blocks of fat to my daily total, which puts me up to 123 blocks of fat. Let’s see what that looks like with regards to both calories and grams.

• 18 blocks protein = 126 grams protein = 504 calories• 7 blocks carbs = 63 grams = 252 calories• 123 blocks fat = 184 grams + 27 grams in protein = 1899 calories• Total = 2655 calories

This is almost identical to my ramped-up Zone calorie level. Another way to do it if you are deleting 11 blocks of carbs is to add 5 blocks of protein and 18 blocks of fat (11 – 5 = 6; 6 x 3 = 18 blocks fat). A nice way to step up the calories is to add 2 blocks of protein and 11 blocks of fat every 2 weeks. One additional carb block every month would likely be fine as well.

Since we are discussing cyclic low carb, we need to look at the carb load phase, which can be approached a few different ways. The first way is to have a full day of high carb intake with a total of 300-500 grams of carbs every 3-5 days. Alternatively, you can simply do 1-2 meals every third or fifth day and again take in 300-500 grams of carbs. Choose sources like yams, sweet potatoes, turnips, berries, melons and grapes. These sources are all either starchy or have a high glucose:fructose ratio and thus will preferentially fill muscle glycogen. You can also drop protein intake on your carb load day to very low levels: this will allow more room to accommodate your carbs and it makes your system a bit more thrifty with regards to protein usage. Make sure to keep fat intake low (base Zone block levels) on your carb load day or at least for high carb meals.

Low Carb by the Seat of Your Pants

The previous was a very detailed plan and perhaps a bit stifling for some. Here is a seat of the pants approach for the free spirits: 4-7 meals per day, each meal containing 20-50 grams of protein, loads of fibrous, nutrient-dense vegetable matter, and as much fat as you can stand. Every third to fifth day, implement a carb load as per the recommendations above. Pretty damn simple, no? This is the method I have typically gravitated towards. It does not provide one the level of detailed information to follow


progress, but it works remarkably well. This is the first time I have mentioned meal frequency but I need to look at that topic separately… so let’s get to it!

Fast and Grow Big

Sorry about that heading. It either sounds like very bad grammar or some kind of oxymoronic-hippy, but the smart implementation of intermittent fasting may be a key to success in your Mass Plan. If you are interested in a detailed account of intermittent fasting (IF), you can check out Issue 6 and Issue 16. If you are not interested in the details of IF, shame on you, and here is a minimalist explanation: Brief fasts appear to enhance insulin sensitivity, decrease inflammation, enhance performance, improve anabolic status, favorably alter nutrient partitioning… and possibly increase lifespan. There are two main methods that have been employed: alternation of fasting and eating days—fast day 1; eat like crazy day 2; repeat—or compression of daily eating into a 5-9-hour window (eat all your meals in this time frame and fast the remainder of the day).

Intermittent fasting is in stark contrast to the standard bodybuilding dogma that advocates 6-8 small meals per day and even waking up in the middle of the night for one extra slug of nutrients. That method undoubtedly works, but at what price, and is it really optimal? If one can get that same number of calories in during a six-hour feeding time, are there benefits? We think so. Several people have reported gaining a significant amount of muscle mass on this approach. These same people have had limited success on the “eat all day” plan. You might consider a hybrid approach in which you intermittent fast every second or third day. The benefits of improved insulin sensitivity are remarkable. Give some consideration to this technology.

The Last Straw

This final approach is a recommendation from our good friend, Ido Portal. Ido is an amazing strength coach and a hell of an athlete: he boasts a low 3 minute Fran, 3X BW deadlift, 5% BF level, planche push ups and does workouts like 130 standing back flips for time—he knows what he is doing. Ido’s plan involves using the seat-of-your-pants low-carb approach: protein, fat and greens at every meal, carb load every 3-5 days. Protein at a level of 2-3 g/lb of body weight/day… that’s a lot! And one small tweak: Ido recommends a post-workout shake that includes 150ml of grape juice, 40g of branched chain amino acids, and 40g of protein powder, preferably whey protein isolate. It’s not paleo, and it may spike insulin to amazing levels, but he guarantees its efficacy. Ido is NOT a fan of IF, so he recommends many meals throughout

the day. I think IF could improve this situation due to its effects on insulin sensitivity, but Ido is frankly aghast at the idea. The bottom line is that his plan is effective—but it requires participants recognize and accept potential consequences of regular, enormous insulin spiking. It’s not the healthiest approach, but as a temporarily means to an end, it will likely not kill you before you reach your weight goal.

Lifestyle

Recovery is something that is generally dismissed as inconsequential, but I find that those who ignore this topic are either gifted themselves or focus their efforts on those who have extraordinary natural recovery. What about the genetically average? I saw this in the Capoeira group I was formerly a part of. Super long classes, late hours, after practice parties… Lots of fun to be sure, but what this selected for was the young and the strong. If you were a little older or of average recovery, you were burnt to a crisp by this schedule.

Stay tuned for a thorough accounting of recovery in a future issue, but for now here are a few things to keep in mind:

Sleep: Get 8-10 hours per day if you can. If it gets you fired or divorced, go for less, but try to awake sans alarm.

Fish Oil: Take 3-10 grams per day with meals. Keep capsules frozen to prevent oxidation.

Cryotherapy: Fancy term for sitting in a cold body of water. Eva Twardokens got clever and bought us a watering trough used for livestock. Fill it with cold water. Jump in. If you want it to be very effective, dump a bag of ice in with yourself. Jump in as soon as you can post workout and stay in as long as you can stand. Do not pass out. Do not drown.

Stress: Don’t do it. It’ll kill ya.

Wrap It

All right, folks, there you have it. A training plan and four different nutritional approaches. Even some help with your rambunctious lifestyle. Remember that this is a long term commitment to make significant progress, and that you may need to temporarily sacrifice some aspects of your fitness like extreme metabolic conditioning to save energy for growth and repair. Once this process is over, however, and you find yourself heavier and much




stronger, you can shift gears and see what you can do with that bigger engine.

We have added a Mass Gain section to our website Q & A specifically to address questions related to this article

and the pursuit of functional muscle mass. Check it out, loiter, and if you’re feeling brave, post some questions and/or comments.

Visit the Performance Menu Q & A

Hypertrophy Microcycle

MondayFront Squat: 60% x 6 x 6Standing Press: 60% x 6 x 6Weighted Chins: 60% x 6 x 6Abs-Back Circuit

TuesdayRest

WednesdayPush Press: 75% x 6 x 6L-pull-up: 60& x 6 x 6Abs-Back Circuit

ThursdayRest

FridayDeadlift High-pull: 80% x 6 x 6Push-Pull CircuitAbs-Back Circuit

SaturdayRest

SundayRest

Hypertrophy Unloading CycleMondayFront Squat: 60% x 6 x 3Standing Press: 60% x 6 x 3Weighted Chins: 60% x 6 x 3Abs-Back Circuit

TuesdayRest

WednesdayDeadlift High-pull: 80% x 6 x 3Push Press: 75% x 6 x 3L-pull-up: 60& x 6 x 3Abs-Back Circuit

ThursdayRest

FridayTesting Day: Find 1 RM for movements to be used in the next strength mesocycle

SaturdayRest

SundayRest

Hypertrophy MesocycleThe hypertrophy mesocycle is a series of 3 hypertrophy microcycles and 1 unloading microcycle (4 weeks total). Push-Press % based on standing press 1RM; Deadlift high pull % based on clean 1RM

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Strength Microcycle

MondayFront Squat: 85% x 2 x 10Snatch Pull/RDL: 10% x 3, 105% x 3, 110% x 3Snatch Balance: 5 x 1 (work up to heaviest single for the day)

Tuesday3 Position Cleans: 60% x 3 x 31-arm Sotts Press: 30% x 2 x 10Weighted Pull-ups: 80% x 2 x 10Abs/Back Circuit

WednesdayBack Squat: 75% x 2 x 10Clean Pull/RDL: 95% x 3, 100% x 3, 105% x 3Rack Jerk Behind the Neck: 5 x 1 (work up to heaviest single for the day)

Thursday3 Position Snatch: 60% x 3 x 3Push-Press: 80% x 2 x 10Weighted Rope Climb: 10% x 2 x 10Abs/Back Circuit

FridayRest

SaturdayWork up to 1RM SnatchWork up to 1RM Clean & JerkWork up to 1RM Front SquatAbs/Back Circuit

SundayRest

Strength Unloading Microcycle

MondayFront Squat: 90% x 1 x 3Snatch: 60% x 1, 70% x 1, 80% x 1, 85% x 1

TuesdayRack Jerk: 90% x 1 x 3Snatch: 60% x 1 x 5

WednesdayBack Squat: 90% x 1 x 3Clean & Jerk: 60% x 1, 70% x 1, 80% x 1, 85% x 1

ThursdaySnatch Balance: 90% x 1 x 3Clean & Jerk: 60 % x 1 x 5

FridayRest

SaturdayTesting Day: find 1RM for movements in next hypertrophy mesocycle

SundayRest

Strength MesocycleThe strength mesocycle is comprised ot 2 strength microcycles and 1 unloading microcycle (3 weeks total). Front Squat % based on 1RM clean; Pull % based on associated lift 1RM; Sotts Press % based on Standing Press 1RM; Rope Climb % based on Weighted Pull-up 1RM.


ME BLACK BOX Template Variation: Part I

Introduction

When I first wrote in these pages of a way to increase athletic fitness via maximal effort (ME) training within the framework of the CrossFit technology I had no idea that the popularity of the template would reach this level. Since writing that in April 2005, I have received at minimum of one e-mail correspondence per week with questions about the template.

Since that article, I have watched others take this 3-on 1-off configuration of focus lifting and calling it the “XYZ” Black box. Coaches I respect who had previously focused on a more myopic approach to conditioning are seeing the value of dropping in the ME work into their training cycles. They are combining the potency of CrossFit mixed mode with lifting big. As a result, the athletic monsters they were already creating are now monsters to the second power.

Historical Roots

The birth of the ME Black Box came as the result of a contract I received from a local basketball coach. The coach was looking for a complete program. His team lacked in several areas. Their relative strength was very poor. He wanted a team that could run the floor all night but muscle up when needed underneath the rim and in the paint.

Prior to my installation, the team’s conditioning program consisted of alternating days of three sets of ten rep lifting and 400 meter track repeats.

Looking at their lack of conditioning, I took to implementing the power of the CrossFit training template and adding the focus of either a total body (T), lower body (L) or upper body (U) movement and rotating these throughout the process. A successful formula was conceived.

Michael Rutherford

I had my own case study of twelve high school aged athletes. The results were spectacular: quantum improvements in strength resulted. The added strength allowed them to push these CrossFit medleys to levels they were not able to achieve during earlier workouts. The team narrowly missed the state playoffs that year. This year the team finished second in the state in the largest class following this template.

If you are unfamiliar with what I have discussed so far, I would suggest you go to the Performance Menu store and download the original issue.

Field Application: Template Variation 1

The boy scientist in me wanted to see more. I put some other athletes in a variation of this in my own practice with similar positive results. Since I did not keep copious notes, I am uncertain if this template variation is superior to the original template. My practice is geared as a service rather than a research environment. My guess is that there is no statistical difference between the two. However, I do believe that this template is easier to administrate and execute.

The template that they followed was and is an easy variation: metabolic conditioning (CrossFit) mixed mode training on Monday, Wednesday and Friday and ME work on Tuesday, Thursday and Saturdays.

MondayXFIT

TuesdayTB

WednesdayXFIT



ThursdayLB

FridayXFIT

SaturdayUB

SundayREST

XFIT = CrossFit Mixed Mode trainingTB = Total BodyLB = Lower BodyUB = Upper Body

Movement pool rotations:

Total Body (TB)Clean Deadlift, High Hang Clean, Clean from the Deck

Lower Body (LB)Front Squats, Back Squats (high bar position), Back Squats (low bar position)

Upper Body (UP)Floor Press, Bench Press, Bench Press

I’m not a big fan of bench pressing. I believe it to have limited positive transfer to sport. Unfortunately, the athletes I placed in this template needed specific work on this movement for testing purposes. Their schools, as with most schools, require this movement either as a 1 rep max or as a percentage of 1 RM for max reps.

One could easily substitute overhead work, weighted pull-ups and or weighted dips in the UP movement pool.

We stayed with each ME movement for three weeks before transitioning to another. Our rep rotation for each week went as follows:

Week 1 5 x 5Week 2 5 x 3Week 3 5 x 1

A couple of reoccurring questions have arisen from the initial writing. The first question centered on reaching max loads. The idea is to increase the weight of each work set until the best effort for that day is achieved. The second question pertained to other exercises that day. The original plan did not include any additional movements. I’ve since included assisting movements in certain cases. I like reverse hypers and glute-ham raise on the glute-ham bench. I like these movements for shoring up weaknesses in the posterior chain and in serving a pre-habilitative role.

The Monday, Wednesday, Friday sessions did not select for sport specific metabolic training. We drilled the football kids with the same movements as the wrestlers. We worked the entire continuum of metabolic possibilities. I am, however, looking at ‘cherry picking’ the WOD for more sport-specific stimulus. This will be explored in future articles.

When we meet again, I will roll out another template variation. •

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OLD MAN BLACK BOXSo you wake up one morning, one week, one year, and realize you’re not 25 anymore, or 35, or for that matter 45. How the hell did that happen? You still feel pretty good, but a quick inventory reveals if you were a 60s car instead of a guy born in the 60s, a trip to the Monster Garage for some new parts would be in order. Not quite so simple, this “elite fitness” for the 40+ guy who wants to still be hard as nails, 6 pack and all.

You young guys (and girls) have no excuses. Testosterone, or whatever, flowing freely. No broken down parts. Young, single and ready to mingle. You have no excuses, so stop making them and go train. But what about us old guys who actually do have excuses—and good ones; might even call them reasons—to complain. Old shoulders that will never be the same. Old backs with crushed L2 vertebrae. Testosterone that just doesn’t pump like it used to. Not to mention jobs, wives, kids and so forth. What’s an old guy who’s nowhere near ready to give up to do? Enter the Old Man Black Box.

What is it?

What is the Old Man Black Box? OMBB is just my take on how to stay in the game. OMBB is about stealth. OMBB is about working around, through and with whatever you have to get where you want to be.

OMBB is not a program like the CrossFit WOD or the even the ME Black Box, although it owes something to both. It’s a way to approach your program. It’s a way to approach any program you see laid out anywhere and make it work for you.

I’ll be using myself as the example – because I know my own limitations only too well – but I think you’ll get the point.

Time

First, you have to train. All the planning, “open source” models and black boxes in the world won’t burn an ounce of fat, or put on a pound of muscle, unless you Nike, “just do it”. So the first step is where and when. Maybe not as simple as it looks. The garage gym is the CF paradigm. I have a gym in the basement, KBs, rings, etc…but I only use it about 2x a week, usually weekends. I leave early and I’m pretty beat when I get home. I used to like morning workouts but I need a lot of warm up to workout a.m. now. I find lunch, naturally

Bill Fox


warmed up but not tired, best for me now. Which means I’m with the “chrome and fern” crowd. So what? I set up in the back corner in the ALWAYS empty power rack. I have a pullup bar with all the headroom I don’t have at home, boxes to jump on and med balls. Where you train will influence what you can do. Plan ahead and it works just fine. I know guys with kids who also find working out at home tough even when they do have the time. Really think about what’s going to make your workouts easiest to get in, even if they’re not going to be perfect, and go with it. If you have to go to Ballys just use an alias.

Old Man Training LogHere’s what a couple weeks of work-outs might look like for me:

May 1

Test - 31 kipping pullups (PR)

May 2

120 L-sit pullups (alternated rings and bar every 5 reps) 100 24kg KB swings

May 3

10x 10 dips 10 pull-ups

13:42

May 4

Jumping/lower body explosiveness, however you want to say it, is my clear weakness. So in the spirit of work your weakness:

100 plyo jumps 18” box 75 tuck jumps 50 broad jumps (4’) 25 lunge jumps (switching feet each jump mid-air)

13:32

May 6

50 ring dips 50 L sit pull-ups 50 24kg KB swings 50 evil wheel (from knees) 50 tuck jumps 50 ring pull-ups 50 double-unders

34:27

May 7

25 sets of 3 wall ball shots 15’ target/20lb ball

At 15’ the idea was each shot to be a max explosion.

Goals

There are lots of definitions of fitness, lots of paradigms to aspire to. What you have to do is figure out what yours is now. For me, at 46, it’s leanness and power. Fat gets harder and harder to strip as you get older. It’s a fact. I will never again gain weight to achieve some other goal. This skews my black box toward metcon work. I deadlifted 405 last year, but I gave up way too much in the bargain. I had fun because some guys I like to train with were doing the same thing, but it wasn’t the right thing for me. You’re less resilient at 45 than

25, so be a little more selfish. I also want to maintain my speed and power. I’m including more big kips, plyo pushups, jumps and throws. I want to look like that guy in the “growing old is not for sissies” poster.

This may mean that you don’t follow any program not designed for you. If you want to, and can, follow the WOD, great, but realize it’s just one example of how CF can be done. Play around with it so it fits your goals exactly. Maybe the

3,3,2,2,2,1,1 workouts become 5,5,3,3,3 or even 5,5,5 if you’re back doesn’t like 1RM anymore. Maybe 21,15,9 becomes 30,20,10 with less weight – whatever – the point is understand why you’re working out that day.

Injuries

25 years of martial arts, mostly full contact, motorcycles, tennis, rock climbing, badly designed machines….


time…certain stuff just doesn’t fly anymore. Overhead lifting is out. Suffice to say before that decision was made the full panoply of options was tried: joint mobility, low volume, high volume, bands, kettlebells, dumbbells, PT, ART etc…it’s broke, and only a knife MIGHT fix it, and that’s not happening. And you know what, who cares, because there’s always more than one way to skin a cat. I can do ball thrusters and wall ball, I think, because the elbows are in. I can do pushups and I can do dips, same reason. Running always winds up in bad shin splints, again, trust that I’ve tried everything and some stuff you never heard of. But I can jump. I had open-heart surgery when I was 17. Last year my Doc told me my heart looks amazing but I should stay away from 1 RM stuff to be safe. No problem.

My point is not to imply that you just give up on anything that gives you a problem, just the opposite, never give up. Don’t get bogged down in what you can’t do. I can’t do the girls that include BB clean and jerk. So if Fran comes up maybe I do 100 squat clean wall ball shots. Not the same, but close enough for rock and roll, and exactly what I need that day. If the WOD calls for a 400m run do 90seconds of jump rope. Your time won’t be directly comparable but you’ll be in one piece and getting fitter. If it’s ME day add a vest, or do a harder variation of something, like clapping or l-sit pull-ups with weight. Pick a couple WODs you can do as Rxed and use them as your benchmarks.

Recovery and Intensity

To me the statement, “There is no such thing as over training, only under recovery” is deceptive. In the case of most non-professional athletes, who work, have kids etc…recovery is finite, I can’t sleep more, rest more or work less, therefore any amount of training that exceeds your ability to recover is over training. Recovery also slows with age. Therefore, I moderate intensity. I rarely go 100%. I don’t meet pukie. That said, I certainly do get doubled over sucking wind and need to sit down at the end of a workout for a few minutes, before I feel “right” again. This works for me.

May 8

25 sets alternating:5 kipping pull-ups (switched grips each set) 5 20” plyo jumps

17:37

May 9

CF PHILLY

First was mandatory stupid human tricks before the clients arrived. I did a couple sets of 10 clapping pull-ups and a set or two of pull-ups switch-ing grips at the top. Group Workout was:

3 rounds (1 min rest):30 sec KB swings 30 sec 4’ broad jump 30 sec pushups

4 rounds (2 min rest):

30 sec jumping pull-ups on ropes 30 sec thrusters with ball .21 mile run

Rounds were 2:30, 2:31, 2:34, 2:28

3x30 sec L-sit holds

May 11

“High Cost of Admission”

10,9,8,7,6,5,4,3,2,1:clapping pullups clapping pushups 24” plyo jumps

13:26

All sets unbroken. Is it bad if you can actually feel your lats getting sore on the walk back to work from the gym? My elbows were sore for a week.

May 13

Workout 1 - 10:00 a.m.

10 rounds:10 wall ball w/ 20lb ball 100 jump rope

10:24

Experiment.

Dealing With Change

This may be the single biggest factor in the maintenance of high level fitness throughout adulthood. I have NEVER not trained. I have trained at 5:30 a.m., lunch, after work, 9:00 p.m., M/W/F, S/SU/T/TH, fewer long workouts, more short ones - in short - wherever and whenever I had to. This is obviously related to the time issue above, but is also related to recovery, intensity, and importantly, family and friends. It’s related to life. My wife “gets” that planning the weekend, even one that, beyond the normal stuff, includes baby-sitting my niece and nephew and a trip to the in-laws, also includes 2 workouts. Conversations start out like, “I figure you can workout Saturday morning then we’ll…” I workout a total of about 4 hours a week. If I can’t have that, then my life’s messed up. Always know where and when you’re working out. Get the key players in your life to understand why it’s important to you and buy into it.

Diet

No way am I going there in this magazine. I’ll just say, “What Robb said.”

Putting it All Together

So how does the Old Man Black Box work? There are as many variables as there are people, so the best I can do is show how it works for me and hope there’s enough there so you get something out of it.

Time/Change – With my current job, during the week means at the gym. This means no KBs, no rings and no one else doing anything vaguely resembling a workout. It also means a great pull-up bar with unlimited headroom. Weekends, and maybe one night during the week I’m at home with all the toys, but no kipping or jumping lest my head go through the ceiling. So home workouts always include KBs, L-sit and ring pull-ups, ring dips and heavy


ball stuff if it’s nice out. The gym always includes kipping and jumping. Weekends during the summer at the beach will be a 24kg KB, hanging single point pull-up bar and 20lb ball I’ll leave down there.

Injuries/Intensity/Recovery – No overhead lifts, no running and no 1 RM. Everyone and his brother has weighed in on how I can fix these issues. I’m satisfied to fix them by not doing them. End of discussion. Most workouts are hard, but not 100%. When it all comes together, a benchmark workout gets the full treatment.

Goals – Leanness and power. I want to stay at or below 10%, or full 6 pack if you will, for, well, forever. If my DL goes from 405 to 365 I could care less. If I can do 20 “Santa Cruz” swings with a 32kg KB my back’s good to go and my crushed L2 doesn’t bother me. I don’t know how I crushed that thing. I can only think of like 467 times it might have happened.

Conclusion

In the final analysis, the Old Man Black Box is just a template to plug templates into. It’s certainly not just for the “old”. The “art” is that it includes some factors that take a long time to fully realize and maybe even longer to integrate. Hopefully this article can serve as a shortcut to getting to wherever you’re trying to go. •

Workout 2 - 2:00 p.m.

50 l-sit chins 50 ring dips 50 kneeling ab wheel w/ 15lb vest

15:27

May 14

10 round:20 ball slams (20lb d-ball) 10 24kg KB swings

12:26

May 15

Angie Sort of: 100 pullups + 10lbs (all kip) 100 pushups off 18” bench 100 18” box jumps 100 decline sit ups (45ish*)

21:32

My workout log is posted at http://www.crossfit.com/discus/messag-es/24/24771.html

http://www.crossfit.com/discus/messages/24/24771.html




INTERMITTENT FASTING JOURNALSIn our last issue, Scotty Hagnas of CrossFit Portland and Kurtis Bowler of CrossFit Rainier shared with us their different approaches to and success with intermittent fasting. This month, they’ve supplied a sampling of their training during the IF periods discussed in the last issue.

Scotty Hagnas

I tend to eat and train seasonally. Through the fall, winter, and first part of the spring, I eat pretty low carb. During this time, I did around two metabolic workouts per week, and focused on building strength in gymnastic exercises and compound movements. As my carb intake comes up in the spring and summer, I bring up the metabolic work and running drills, and hit the strength work with much lower volume. While consistently doing intermittent fasting this last year, here are some of the benchmarks that I was able to achieve: 8:40 Helen3:49 Diane 6:17 Elizabeth2:50 Fran17:51 Linda A strategy that I employed to get the Diane, Elizabeth, and Linda times was to do the workout once a week for three weeks, going all out on the third week. Fran and Helen were just done as they came up randomly. I detailed my eating patterns for the month of March 2006 in the last issue. Here is a general idea of what my training looked like that month. My metabolic work was still pretty low at that time. You will see that I don’t do anything special in my training to gain weight, just focus on getting stronger or faster. 1 March 2006 Short gymnastic strength session, mobility work following.

2 March 2006 Mobility drills, cross pulls, C & J, then a clubbell and pull-up metabolic circuit.

3 March 2006 Mobility drills, handstands, hang cleans

4 March 2006 Mobility am, Gymnastic strength & squatting pm

5 March 2006 Plyometric drills, clubbell swipes and mills

6 March 2006 Mobility am, gymnastic strength and light snatch drills pm

7 March 2006 Mobility work, get a massage

8 March 2006 Movement drills

9 March 2006 Clubbell swipes and mills

10 March 2006 Plyometric drills, squats, cross pulls

11 March 2006 Mobility am, gymnastic strength, chipper workout pm

12 March 2006 Movement drills, 3 hr bike practice

13 March 2006 Plyometric drills, squatting, clubbell circuit

14 March 2006 Mobility drills, gymnastic strength

15 March 2006 Deadlift, double-unders, and handstand hold WOD

16 March 2006 Mobility drills, get a massage

17 March 2006 Mobility drills, plyometrics, squatting, then a clubbell circuit. Fly to Tucson.

18 March 2006 Rest!

19 March 2006 Am 3 mi. hike; 3 hr O-lifts and gymnastics at


CrossFit Sedona (thanks, Lincoln!); pm 2 mile hike

20 March 2006 Rest

21 March 2006 Mobility drills and 4 mi. hike (parkour style running and jumping) am; WOD of pull-ups to sternum height, screw ups, and knee switch squats in a city park pm. Play with gymnastic bridge switches afterward.

22 March 2006 Rest.

23 March 2006 Fly home. Movement drills. Six hour drive.

24 March 2006 Eight hr. training at CST/Clubbell seminar

25 March 2006 Eight more hours of training at seminar.

26 March 2006 Last day of seminar - 4 hr. or so of training. Heavy clubbell swipes and mills

27 March 2006 Lots of mobility work

28 March 2006 Plyometric drills, squatting, movement drills

29 March 2006 Gymnastic strength session, elbow mobilization work

30 March 2006 O-lifts

31 March 2006 400m, thrusters, pull-ups WOD

Kurtis Bowler

All Wall Ball shots are with a 20lb ball to a 10ft target unless otherwise noted. Instead of Box Jumps we do Tire Jumps; the tire is 24” tall so it works great. It weighs around 500lbs. Tire Slams are hitting that same tire with a 16lb sledge hammer. The bottom of the handle has to come to at least forehead height and the tire has to move for the rep to count. Our “Fat Bar” is a homemade job that is Oly length but 2 3/8” thick. Our ropes are 17 ft.

14 February 2006FASTED

“Karen”150 Wall Ball Shots6:57

15 February 2006 FED

Rest

16 February 2006 FASTED

30 Two Hand Dumbbell Snatch 35lb Dumbbell30 Pull-upsRun 800m3 Rounds for time29:02


Row 250mBench Press 95lb x 2110 Rounds for time21:52


“Angie”100 Pull-ups100 Push-ups100 Sit-ups100 Squats

For time28:46 (previous time was 36:31)


Overhead Press135x5 155x4 155x4 165x3 165x1 165x1


Run 400m21 Thrusters 95lb30 Pull-upsRun 800m30 Pull-ups21 Thrusters 95lbsRun 400mFor time16:00


Rest


Deadlift 185lbsHandstand Push-upTire Jump 24”21-15-9 Reps of eachFor time14:19


“Helen”Run 400m21 Kettlebell Swings12 Pull-ups3 Rounds for time11:56Runs on this were actually about 450m because I messed up.



Rest


Run 400mDeadlift 315lbs x 7Rope Climb 17ft x 15 Rounds for time18:12

28 February 2006FASTED

Tabata Push-up12-10-10-7-6-5-4-4I suck at these

1 March 2006 FED

Run 400m20 Wall Ball Shots20 Tire SlamsFor 15 minutesI got 4 complete rounds plus 200m on a 5th run

2 March 2006FASTED

Rest

3 March 2006FED

“Jackie”Row 100m50 Thrusters 45lbs30 Pull-upsFor time7:45

4 March 2006 FASTED

Running clinic with local track coach. Lots of drills then ran the stadium bleachers.

5 March 2006FED

Rest

6 March 2006FED

“Fran”95lb ThrusterPull-ups21-15-9 reps of each for time4:32

7 March 2006 FASTED

Shouldered my 240lb atlas stone Right shoulder x 1 Left shoulder x 1. Tried more but couldn’t get it. Clean and Press 185lb keg. Two misses.Power Clean 95x5 145 x 5 195 x 5

8 March 2006 FED

“The Third Ring”Laurie and My 8th Anniversary Workout8 Kettlebell Swings 1.5 pood8 Pull-ups8 Tire Jumps8 Thrusters 35lb DB8 Knees to Elbows8 Deadlifts 185lb8 Push-ups8 Push Press 35lb DB8 Rounds for time35:13

9 March 2006 FASTED

Rest

10 March 2006FED

Thruster 135lb x 7Rope Climb x 25 Rounds for time14:13 (down from 30:30)

11 March 2006FASTED

DB Snatch 70lbBar dips20-14-8 reps of each for time11:55

12 March 2006FED

Rest

13 March 2006FED

Tire Flip 500lb tire x 10Tire Jump x 20Run 400m3 Rounds for time19:18

14 March 2006FASTED

Bench Press135x5 155x5 185x3 225x1 245x1 265x1

DB Snatch70lb x 1 right 1 left 90lb x 1 right 1 left 110 x two misses each hand 90lb x 1 right 1 left

15 March 2006 FED

Run 400m21 Slam Ball 20lbs9 Tire SlamsRun 400m15 Slam Ball15 Tire SlamsRun 400m9 Slam Ball21 Tire SlamsFor time8:23

16 March 2006FASTED

Rest


17 March 2006 FED

Run 400m15 Sumo High Pulls 2 pood10 Pull-ups3 Rounds for time8:23

18 March 2006 FASTED

Run 600m1 Rope Climb17 Push Press 35lb DB17 Kettlebell Swings 2 pood3 Rounds for time13:50

19 March 2006 FED

Rest

20 March 2006FED

50 Tire Jumps50 Jumping Pull-ups50 Kettlebell Swings 1 pood50 Wlaking Lunge Steps50 Knees to Elbows50 Push Press 45lb50 Stiff Leg Deadlift 95lbs50 Wall Ball50 Burpees50 Double undersFor time37:51


Back Squat192x20

22 March 2006 FED

Deadlift 330lbs Fat Bar Plates are 22” diameterPush Press 155lbs5-4-3-2-1 reps of each for time6:52


Rest

24 March 2006FED

“Helen”Run 400m21 Kettlebell Swings12 Pull-ups3 Rounds for time10:09 (Runs were right this time)

25 March 2006FASTED

Deadlift135x5 225x3 315x1 405x1 455x1 475x1 500x1

26 March 2006 FED

Run 400m1 Rope Climb25 Push Press 115lbs Fat Bar25 Squats15 Knees to Elbows15 Slam Ball2 Rounds for time13:19

27 March 2006 FED

Rest


Back Squat192x22

29 March 2006 FED

Run 400m50 Wall Ball30 Pull-upsRun 800m30 Pull-ups

50 Wall BallRun 400mFor time17:02


Rest

31 March 2006 FED

Wall Ball 21-15-9Push-up 15-15-15Thruster 35lb DB 9-15-21For time8:07

1 April 2006 FASTED

Deadlift135x5 225x4 315x3 405x2 455x1 455x1 455x1 505x1

2 April 2006 FED

Rest

3 April 2006 FED

Row for CaloriesPush Press 110lb on Fat Bar21-15-9 reps of each. After each round farmer’s walk 100ft with 155lb in each hand.For time.8:25 Then threw darts for l-sit time. 20 seconds

4 April 2006 FASTED

Row 2k6:51


5 April 2006 FED

Clean 155lb KegPull-up21-15-9 reps of each for time.10:58

6 April 2006FASTED

Rest

7 April 2006FED

Rest

8 April 2006 FED

Did workout from 3-20-06 in reverse order.37:52

9 April 2006 FASTED

Snatched up to 150lbsClean and Jerked up to 220lbs

10 April 2006 FED

Rest

11 April 2006 FED

“Nancy”Run 400m15 Overhead Squats 95lb5 Rounds for time.14:53

12 April 2006 FASTED

Attempt at max pull-ups40

13 April 2006 FED

Run 200m10 Tire Jumps1 Rope Climb5 Rounds for time.9:15


Rest

15 April 2006 FED

15 Push-ups5 Jumps into the center of the tire and back out1 Rope Climb no feet5 Rounds for time.16:43


Jerk from rackWorked up to 245 x 1 for two sets. Had to press out the first one.

17 April 2006 FED

Run 400m3 Trips up Bachar Ladder21 Thrusters 95lbRun 300m2 Trips up ladder15 Thrusters 95lbRun 200m1 Trip up ladder9 Thrusters 95lbFor time.8:57


Bachar LadderUp and down ladder without touching the ground. 10 time with as few attempts as possible.6 trips rest 1 minute 2 trips rest 1

minute 2 trips.

19 April 2006 FED

Run 400m15 Deadlift 315lb10 Tire JumpsFor 15 minutes3 complete rounds plus 225m run.

20-23 April 2006 FED

No Record

24 April 2006 FED

7 Deadlift 275lb10 Ring dips5 Rounds for time.11:29


Run 400m25 Pull-ups25 Thrusters 90lb Fat Bar25 Tire Slams25 Sit-ups25 Walking Lunges25 Tire JumpsRun 400mFor time 12:38

26 April 2006FED

Tries to press 200lb and 175lb atlas stones, but only got them to forehead height. Could not break 334lb off of the floor.


“Karen”150 Wall Ball Shots5:41


28 April 2006 FED

Rest


Run 800m21 Kettlebell Swings 2 pood21 Push Press 120lb Fat BarRun 600m15 KBS15 PPRun 400m9 KBS9 PPFor time.15:12

Then got 334lb stone to waist. Got 175lb Stone overhead but not to lockout. Shouldered 200lb stone to left shoulder and 240lb stone to right shoulder.

30 April 2006 FED

Rest

1 May 2006 FED

“Helen”Run 400m21 Kettlebell Swings12 Pull-ups3 Rounds for time.9:36

2 May 2006 FASTED

Rest

3 May 2006 FED

Thruster 35lb DBPull-upRing DipKettlebell Swing15-12-9 reps of each for time.

Used 2 pood for 15 and 9 rep rounds and 1.5 pood for 12 rep round.

4 May 2006 FASTED

Push Jerk Fat Bar160x2 200x4 200x3 200x2 200x2 200x1Farmer’s Walk 175ls each hand 150ft

5 May 2006 FED

Wall Ball for reps 30-25-25Kettlebell (1.5 pood) Swings for reps 30-30-25Tire Jumps for reps 20-18-18Bachar Ladder for rungs 32-30-321 minute each station 1 minute rest after all 4 stations. 3 times315 total

6 May 2006 FASTED

Run 400mShoulder 205lb stone x 41 Rope Climb3 Rounds for time17:01Then pulled a double decker bus a few times.

7 May 2006 FED

Rest

8 May 2006 FED

SquatPush-upSit-upPull-up30-20-10 reps of each for time.12:17

9 May 2006 FASTED

Rest

10 May 2006 FED

Deadlift135x10 225x4 315x2 405x1 455x1 505x miss 455x miss

11 May 2006 FASTED

Run 400m30 Tire Jumps40 Walking Lunge Steps50 Sit-ups40 Push Press30 Pull-ups40 Kettlebell Swings 2 pood50 Squats40 Tire Slams30 Sumo High Pulls 2 poodRun 400mFor time.21:03

12 May 2006 FED

“Isabel”Snatch 135x308:07 Power Snatches

13 May 2006 FASTED

Kettlebell Clinic

14 May 2006 FED

Rest

15 May 2006 FED

Sideways Wall Ball 30-20-10Kettlebell Snatch 2 pood 40-30-20Russian Twist 50-40-30


16 May 2006 FASTED

Practiced Handstand Push-ups

17 May 2006 FED

Rest

18 May 2006 FASTED

“Fran”95lb ThrusterPull-ups21-15-9 reps of each for time.3:33

19 May 2006 FED

“Olga”Run 200m carrying 145lb log10 Squats with the log10 Sit-ups with 165lb plate on chest10 Push Press 100lb rock1 Rope Climb3 Rounds for time.23:18 (First round of push press used 155lb keg)

20 May 2006 FASTED

Rest

21 May 2006 FED

Rest

22 May 2006FED

Row 1000m21 Thrusters 85lb15 Pull-upsRest 2 minutesRow 750m18 Thrusters 85lb12 Pull-ups

Rest 2 minutesRow 500m15 Thrusters 85lb1) 5:35 2) 4:32 3) 3:27

23 May 2006 FASTED

Keg Press155x1 185x1 155x1 185x1Farmer’s walk165x100ft 185x100ft 200x100ft

24 May 2006 FED

1 Trip Up and Down Bachar Ladder10 Tire Jumps10 Push-ups5 Rounds for time.5:40


COOKING

Time - 12 minutes

• 1/2 lb salad shrimp• 2 Tbsp lime juice• 1/2 habanero chile, seeded, stemmed, and

minced• 1 clove garlic, minced• 2/3 C onion, chopped fine• 1 avocado, diced• 1/2 C grape tomatoes, halved• 1/2 C chopped celery• 1 peach, diced• 1/4 C fresh cilantro• 4 C romaine lettuce

Marinate the shrimp in the lime juice for a couple of hours. Toss the seafood in a bowl with all of the other ingredients, excluding the lettuce. Place 2 cups of lettuce in each of two bowls, spoon half of the seafood mixture over each portion of lettuce.

Zone info: 2 servings at 1 1/2 carb, 2 1/2 protein, 10 fat

Spicy Seafood Salad

SCOTTYWITH

• 3 strips bacon• 3 Tbsp canola mayonnaise• 2 Tbsp unsweetened applesauce• 1 Tbsp coconut milk

Cook the bacon, cut into small pieces. Toss all of the ingredients in a bowl. Let sit in the refrigerator overnight before serving. Adjust the mayo per your fat block requirements.

Zone info: 2 servings at 1 1/2 carb, 1/2 protein, 15 fat

Spicy Seafood Salad

Broccoli & Cauliflower Salad

Time - 15 minutes

• 2 C broccoli• 2 C cauliflower• 2/3 C diced onion


Time - 10-12 minutes

Salad ingredients:

• 2 C pineapple chunks• 3/4 C diced bell pepper• 1/2 jalapeno, diced• 1 oz pistachio nuts• 1/4 C fresh cilantro

Dressing ingredients:

• 1 Tbsp lime juice• 1 Tbsp fish sauce• 1 Tbsp minced ginger

Toss salad ingredients in a bowl. Mix dressing, pour over salad.

Zone info: 2 servings at 2 1/4 carb, 5 fat

Thai Pineapple Salad

Thai Pineapple Salad

THE PERFORMANCE MENU ISSUE 16 MAY 2006 26CIPES

RECIP

ESRE

CIPES

RECIP

ESRE

CFO

R H

EA

LTH

& P

ER

FOR

MA

NC

EChicken and Two Vegetables

Nikki Young

• 1 Tbsp olive oil• 1 red onion, sliced into strips• 4 garlic cloves, finely chopped• 1 C carrot, diced• 1½ C parsnip, diced• 1½ C pumpkin, diced• 1 whole red capsicum, diced• 1 C zucchini, diced• 8 eggs• ½ C water• Dash of sage• Dash of mixed herbs• Salt and pepper• Handful fresh parsley, chopped

Pre-heat oven to 180 degrees Celsius (fan forced) or 350 degrees Fahrenheit.

In a pan, heat oil and lightly fry onion and garlic until partly softened. Add carrot, parsnip and pumpkin into the pan with a dash of water to produce steam, and leave covered, stirring every now and then until nearly cooked. Add capsicum and zucchini and continue cooking until all vegetables are fully cooked through.

In a mixing bowl, beat together eggs, water, herbs, salt and pepper.

Place vegetables in an oven proof dish and poor over beaten egg mixture, sprinkling parsley on top. Place into the pre-heated oven for 15-20min, or until eggs have cooked through. Leave to cool slightly before serving.

Zone info: 6 servings at 2.5 carb, 2.5 fat, 1.5 protein.

Nikki Young

Vegetables• 3 C pumpkin, diced• 2 C sweet potato, diced• 2 red onions, sliced• 3 Tbsp canola oil• Ground cumin seeds, generous amount

Chicken• 16 oz chicken breasts, cut into thick

pieces• 3 Tbsp honey• 2 Tbsp sesame seed oil

Pre-heat oven to 180 degrees Celsius, fan-forced or 350 degrees Fahrenheit.

Place diced pumpkin, sweet potato and onion into an oven proof dish, along with oil and a generous amount of ground cumin.

For the chicken, place the breasts along with oil and honey into a separate oven proof dish and place into the oven at the same time as vegetables.

Stir the chicken every 10min, coating in honey and oil mix. Stir vegetables every 10min as well, adding more cumin if desired.

Leave to cook for around 30-40min, or until vegetables are cooked and chicken has turned golden brown.

Zone info: 4 servings at 4 carb, 15 fat, 4 protein

Nikki Young

• ½ Red cabbage, finely sliced• 1 green apple, diced• ¾ C roughly chopped pecans• 3 Tbsp canola oil• Salt• White wine vinegar to taste

In a bowl place finely chopped red cabbage and a generous amount of salt. Leave stand for at least an hour until cabbage has softened slightly. Add remaining ingredients, adding vinegar to taste.

Zone info: 4 servings at 1.5 carb, 15 fat

Spanish Omelette

Spanish Omelette

Red Cabbage Salad

THE PERFORMANCE MENU ISSUE 16 MAY 2006 27CIPES

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Nikki Young

• 3 C eggplant, diced• 1 whole red (or green) capsicum, cut into

strips• 3 small zucchini, peeled and diced• 3 cloves garlic, finely chopped• 2 onions, sliced• 2 Tbsp tomato paste (optional)• 400g can diced tomatoes

or 4 large ripe tomatoes, chopped• 1 Tbsp olive oil• 1 Tsp ground coriander• 1 Tbsp dried basil• Salt and pepper

In a pan, place oil, onion and garlic and cook until soft but not brown. Add eggplant, capsicum and zucchini, cover and cook on low heat for 30min. Add tomato paste, tomatoes, coriander, basil, salt and pepper and cook for a further 30-40min or until vegetables are very tender. Serve warm or cold.

Zone info: 3 servings at 2.5 carb, 3 fat

Ratatouille

Ratatouille

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The Performance Menu Issue 17 - June. 2006 - Mass, Black Box Max Effort Variation

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