Tuesday, June 2, 2009


MetCon Day: I did The Bear, I did it with a lighter load than usual, but even still, it became apparent very quickly that this was not the best choice - my performance was very weak and I really felt it in the shoulders. It just goes to show you - these max effort days really take a long time to recover from. If weight is to be used for MetCon, it needs to be much lighter than usual, and it's really about the cardio aspect. Bodyweight exercises are great for this. Examples would be:
  • Burpees
  • Manmakers
  • Plyo
  • Rowing
  • Swimming
  • Running
  • Crossfit Bodyweight routines
  • etc
Diet was dead on Primal!

A few more things regarding the Max Effort Black Box (MEBB)
  • Overhead Reverse Lunges are great for ancillary work, but not as a 5x5 exercise - a change has been made on the main post
  • Certain moves make more sense than others as 5x5 exercises. On Lower Body Days, the Deadlift is the perfect choice, since it also compliments the squats. Cleans and the Snatch are also great choices. On Upper Body Days, the Power Clean and Power Snatch are great choices, as are Overhead Squats. Those are merely suggestions. Feel free to experiment

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