Rest 5:00

5 Rounds for Time:

5 Power Hang Snatch (115/75)
7 Box Jumps
9 Swings (75/55)

Rest 5:00

AMRAP in 12:00

5 Pull-up / Knee-to-Elbow Combo
7 Push ups
9 Warrior Sit ups

Rest 5:00

For Time:

750 SkiErg
750 RowErg

There will be a sit to enroll and a PAYPAL link for your privileged access to all things MEBB.

I’ve enjoyed sharing the base of MEBB with everyone but even more excited to take this next step in content offering.

Max Effort Floor Press 3-3-3-1-1-1

Rest 5:00

10 Rounds for Time:

250M Row
200M Run

Max Effort Back Squat 5-5-5-3-3-3

Rest 5:00

How many rounds can you complete in 12:00?

7 DB Swings (55lbs Males / 35lbs Females)
7 DB Push Press (45% of body weight)
7 Toes to the bar

Max Effort Deck Clean 3-3-3-1-1-1

Rest 5:00

5 rounds for Time

6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat / Push Press aka-Thrusters
6x Push-ups (hands on bar)

Use same bar load throughout Males 135lbs / Females 65lbs. Scale the load to your current strength fitness

I started THE FITNESS CONDUIT experiment in 2004 not realizing precisely where I was headed.

After multiple pilgrimages to Santa Cruz CA and spending much of that time shoulder to shoulder learning from CrossFit founder Greg Glassman and what would be considered the nucleus of CrossFit, I began to take the ‘operating system’ and combine it with my experiences.

I was wrapped up in improving athletic performance and client results.  I found that my clients really stunk at performing FRAN, DIANE, HELEN and some of those early classic CrossFit ‘GIRLS’ for the very simple reason that they had piss poor relative strength.

Before I stumbled upon CrossFit, I was Weightlifting three times per week and running sprints two days per week.  At 42 years young,  I was getting my a$$ kicked but could use the prescribed weights without fail.

I noticed on my trips to Santa Cruz that the folks finishing on top of the whiteboard had really good strength.  Duh!  Strength BEFORE strength endurance.

So I started programming a strength template with CrossFit (MIXED MODES OF EXERCISE) layered on top of strength.

I wrote an article for THE PERFORMANCE MENU and when pressed for a title I called it THE MAX EFFORT BLACK BOX (MEBB) since Greg often referred to ‘inputs and outputs’ and this Black Box concept.  (For you NOvices, the black box concept implied that you keep all those elements (workout combinations) that would yield positive outputs and reject anything that was negative.)

With that, the MEBB was the first strength template combined with CrossFit.

I’ve lost count of the number of MEBB spinoffs have occurred since the initial offering, all offering their view of strength plus CrossFit. To all that have pushed the strength agenda I say HOORAY!

From 2004 – 2010 THE FITNESS CONDUIT had nearly 200,000 viewings and still to this day the OLD coachrut.blogspot.com receives close to 80 views daily.  It must be a combination of a timeless programming approach AND a total lack of creativity on the part of the now 5000 + CrossFit affiliate program directors.

It’s time to say that the experiment worked.

In the coming weeks I will be rolling all that is MEBB into a subscription based offering. The conduit is good but lacks the full on double barrel MEBB.  The NEW MEBB offering will be much more of what you experience as one of my gym members or private training clients.

It’s MORE on a number of fronts.

~ More feedback
~ More assignments (workouts) This will be based on a 5 – 6 day per week.
~ During the course of a year, there will be four different MEBB cycles.  At certain times of the year more bias towards strength.  At other times more bias towards conditioning.

During the first few months I’m only allowing a specific number of on-line follows inside at a pre launch price of $30.00 per month with a 12 month purchase.

Go to the contact page on this site and send me an e-mail to guarantee your spot!

Max Effort Incline Press 3-3-3-1-1-1

Rest 5:00

The Rowing DB Bear

800 M Row

-7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)

800 M Row

Trapbar Dead lift 3-3-3-1-1-1

Rest 5:00

How Many Rounds can you complete in 12:00?

10 GET UPS (5 right/5 left) (55 lbs / 35 lbs)
10 Push ups