ISSUE 17 . JUNE 2006
PERFORMANCE MENU
JOURNAL OF NUTRITION & ATHLETIC EXCELLENCE
MASS!
A complete training and nutrition plan
for gaining functional muscle mass
OLD MAN
BLACK BOX
MAX EFFORT
VARIATION
ERFORMANCE MEN
FEATURES
[3] MASS!
A complete training and nutrition program for gaining
functional muscle mass
PUBLISHER
NorCal Strength
& Conditioning
PO Box 5501
Chico, CA 95927
www.norcalsc.com
COVER
Andrew Turek
DESIGN
Greg Everett
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[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 experiences with intermittent fasting
REGULARS
[24] COOKING WITH SCOTTY
Scotty Hagnas of CrossFit Portland dispenses some
culinary genius
[26] RECIPES FOR HEALTH & PERFORMANCE
New ways to feed yourself for optimum health and
athletic performance
MASS!
A COMPLETE TRAINING AND NUTRITION PROGRAM
FOR GAINING FUNCTIONAL MUSCLE MASS
Robb 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.
THE PERFORMANCE MENU ISSUE 16 MAY 2006 3
Le Programme
Or for non-French Speakers, The Program
other nifty stuff I can think of was using the power rack
to target sticking points with isometric work.
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.
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!
Let’s take a close look at the training first, work our way
through the nutrition, and wrap it all up with lifestyle.
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.
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
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.
THE PERFORMANCE MENU ISSUE 16 MAY 2006 4
Abs-Back Circuit
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.
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.
Interset Rest
Rest Days
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 wellrecovered before jumping into the next set.
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.
THE PERFORMANCE MENU ISSUE 16 MAY 2006 5
Testing Days
me with a unit-less number of 127, which I divide by 7 to
get my block allotment of 18 blocks. So that is:
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.
• 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.
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
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
THE PERFORMANCE MENU ISSUE 16 MAY 2006 6
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
THE PERFORMANCE MENU ISSUE 16 MAY 2006 7
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-ofyour-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
THE PERFORMANCE MENU ISSUE 16 MAY 2006 8
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 Mesocycle
The 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
Hypertrophy Microcycle
Monday
Front Squat: 60% x 6 x 6
Standing Press: 60% x 6 x 6
Weighted Chins: 60% x 6 x 6
Abs-Back Circuit
Tuesday
Rest
Hypertrophy Unloading Cycle
Monday
Front Squat: 60% x 6 x 3
Standing Press: 60% x 6 x 3
Weighted Chins: 60% x 6 x 3
Abs-Back Circuit
Tuesday
Rest
Wednesday
Push Press: 75% x 6 x 6
L-pull-up: 60& x 6 x 6
Abs-Back Circuit
Wednesday
Deadlift High-pull: 80% x 6 x 3
Push Press: 75% x 6 x 3
L-pull-up: 60& x 6 x 3
Abs-Back Circuit
Thursday
Rest
Thursday
Rest
Friday
Deadlift High-pull: 80% x 6 x 6
Push-Pull Circuit
Abs-Back Circuit
Friday
Testing Day: Find 1 RM for movements to be used
in the next strength mesocycle
Saturday
Rest
Sunday
Rest
Saturday
Rest
Sunday
Rest
THE PERFORMANCE MENU ISSUE 16 MAY 2006 9
Strength Mesocycle
The 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.
Strength Microcycle
Strength Unloading Microcycle
Monday
Front Squat: 85% x 2 x 10
Snatch Pull/RDL: 10% x 3, 105% x 3, 110% x 3
Snatch Balance: 5 x 1 (work up to heaviest single
for the day)
Monday
Front Squat: 90% x 1 x 3
Snatch: 60% x 1, 70% x 1, 80% x 1, 85% x 1
Tuesday
3 Position Cleans: 60% x 3 x 3
1-arm Sotts Press: 30% x 2 x 10
Weighted Pull-ups: 80% x 2 x 10
Abs/Back Circuit
Wednesday
Back Squat: 75% x 2 x 10
Clean Pull/RDL: 95% x 3, 100% x 3, 105% x 3
Rack Jerk Behind the Neck: 5 x 1 (work up to
heaviest single for the day)
Thursday
3 Position Snatch: 60% x 3 x 3
Push-Press: 80% x 2 x 10
Weighted Rope Climb: 10% x 2 x 10
Abs/Back Circuit
Friday
Rest
Tuesday
Rack Jerk: 90% x 1 x 3
Snatch: 60% x 1 x 5
Wednesday
Back Squat: 90% x 1 x 3
Clean & Jerk: 60% x 1, 70% x 1, 80% x 1, 85% x 1
Thursday
Snatch Balance: 90% x 1 x 3
Clean & Jerk: 60 % x 1 x 5
Friday
Rest
Saturday
Testing Day: find 1RM for movements in next
hypertrophy mesocycle
Sunday
Rest
Saturday
Work up to 1RM Snatch
Work up to 1RM Clean & Jerk
Work up to 1RM Front Squat
Abs/Back Circuit
Sunday
Rest
THE PERFORMANCE MENU ISSUE 16 MAY 2006 10
ME BLACK BOX
Michael Rutherford
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 1off 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.
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.
Monday
XFIT
Tuesday
TB
Wednesday
XFIT
THE PERFORMANCE MENU ISSUE 16 MAY 2006 11
Thursday
LB
One could easily substitute overhead work, weighted pullups and or weighted dips in the UP movement pool.
Friday
XFIT
We stayed with each ME movement for three weeks before
transitioning to another. Our rep rotation for each week
went as follows:
Saturday
UB
Week 1 5 x 5
Week 2 5 x 3
Week 3 5 x 1
Sunday
REST
XFIT = CrossFit Mixed Mode training
TB = Total Body
LB = Lower Body
UB = 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.
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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THE PERFORMANCE MENU ISSUE 16 MAY 2006 12
OLD MAN BLACK BOX
Bill Fox
So 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
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.
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
Old Man Training Log
Here’s what a couple weeks of workouts 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
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.
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
Injuries
25 sets of 3 wall ball shots
15’ target/20lb ball
25 years of martial arts, mostly full
contact, motorcycles, tennis, rock
climbing, badly designed machines….
At 15’ the idea was each shot to be a
max explosion.
THE PERFORMANCE MENU ISSUE 16 MAY 2006 14
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 openheart 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.
Experiment.
May 8
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.
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 switching 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
Diet
3x30 sec L-sit holds
No way am I going there in this magazine.
I’ll just say, “What Robb said.”
May 11
“High Cost of Admission”
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 pullup 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
THE PERFORMANCE MENU ISSUE 16 MAY 2006 15
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
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.
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
Conclusion
12:26
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. •
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/messages/24/24771.html
THE PERFORMANCE MENU ISSUE 16 MAY 2006 16
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 Helen
3:49 Diane
6:17 Elizabeth
2:50 Fran
17:51 Linda
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
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
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
THE PERFORMANCE MENU ISSUE 16 MAY 2006 17
INTERMITTENT FASTING JOURNALS
In 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.
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.
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 2006
FASTED
23 March 2006
Fly home. Movement drills. Six
hour drive.
24 March 2006
Eight hr. training at CST/Clubbell
seminar
“Karen”
150 Wall Ball Shots
6:57
15 February 2006
FED
25 March 2006
Eight more hours of training at
seminar.
Rest
26 March 2006
Last day of seminar - 4 hr. or so of
training. Heavy clubbell swipes
and mills
16 February 2006
FASTED
30 Two Hand Dumbbell Snatch
35lb Dumbbell
30 Pull-ups
Run 800m
3 Rounds for time
29:02
27 March 2006
Lots of mobility work
28 March 2006
Plyometric drills, squatting,
movement drills
29 March 2006
Gymnastic strength session, elbow
mobilization work
17 February 2006
FED
30 March 2006
O-lifts
Row 250m
Bench Press 95lb x 21
10 Rounds for time
21:52
31 March 2006
400m, thrusters, pull-ups WOD
20 February 2006
FED
For time
28:46 (previous time was 36:31)
21 February 2006
FASTED
Overhead Press
135x5 155x4 155x4 165x3 165x1
165x1
22 February 2006
FED
Run 400m
21 Thrusters 95lb
30 Pull-ups
Run 800m
30 Pull-ups
21 Thrusters 95lbs
Run 400m
For time
16:00
23 February 2006
FASTED
Rest
24 February 2006
FED
Deadlift 185lbs
Handstand Push-up
Tire Jump 24”
21-15-9 Reps of each
For time
14:19
25 February 2006
FASTED
“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time
11:56
Runs on this were actually about 450m
because I messed up.
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
THE PERFORMANCE MENU ISSUE 16 MAY 2006 18
26 February 2006
FED
5 March 2006
FED
11 March 2006
FASTED
Rest
Rest
27 February 2006
FED
6 March 2006
FED
DB Snatch 70lb
Bar dips
20-14-8 reps of each for time
11:55
Run 400m
Deadlift 315lbs x 7
Rope Climb 17ft x 1
5 Rounds for time
18:12
“Fran”
95lb Thruster
Pull-ups
21-15-9 reps of each for time
4:32
28 February 2006
FASTED
7 March 2006
FASTED
Tabata Push-up
12-10-10-7-6-5-4-4
I suck at these
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
1 March 2006
FED
Rest
3 March 2006
FED
“Jackie”
Row 100m
50 Thrusters 45lbs
30 Pull-ups
For time
7:45
4 March 2006
FASTED
Running clinic with local track
coach. Lots of drills then ran the
stadium bleachers.
Rest
13 March 2006
FED
Tire Flip 500lb tire x 10
Tire Jump x 20
Run 400m
3 Rounds for time
19:18
14 March 2006
FASTED
Run 400m
20 Wall Ball Shots
20 Tire Slams
For 15 minutes
I got 4 complete rounds plus 200m
on a 5th run
2 March 2006
FASTED
12 March 2006
FED
8 March 2006
FED
“The Third Ring”
Laurie and My 8th Anniversary
Workout
8 Kettlebell Swings 1.5 pood
8 Pull-ups
8 Tire Jumps
8 Thrusters 35lb DB
8 Knees to Elbows
8 Deadlifts 185lb
8 Push-ups
8 Push Press 35lb DB
8 Rounds for time
35:13
9 March 2006
FASTED
Rest
10 March 2006
FED
Thruster 135lb x 7
Rope Climb x 2
5 Rounds for time
14:13 (down from 30:30)
Bench Press
135x5 155x5 185x3 225x1 245x1
265x1
DB Snatch
70lb 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 400m
21 Slam Ball 20lbs
9 Tire Slams
Run 400m
15 Slam Ball
15 Tire Slams
Run 400m
9 Slam Ball
21 Tire Slams
For time
8:23
16 March 2006
FASTED
Rest
THE PERFORMANCE MENU ISSUE 16 MAY 2006 19
17 March 2006
FED
23 March 2006
FASTED
Run 400m
15 Sumo High Pulls 2 pood
10 Pull-ups
3 Rounds for time
8:23
Rest
50 Wall Ball
Run 400m
For time
17:02
24 March 2006
FED
30 March 2006
FASTED
“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time
10:09 (Runs were right this time)
Rest
18 March 2006
FASTED
Run 600m
1 Rope Climb
17 Push Press 35lb DB
17 Kettlebell Swings 2 pood
3 Rounds for time
13:50
19 March 2006
FED
25 March 2006
FASTED
Deadlift
135x5 225x3 315x1 405x1 455x1
475x1 500x1
31 March 2006
FED
Wall Ball 21-15-9
Push-up 15-15-15
Thruster 35lb DB 9-15-21
For time
8:07
1 April 2006
FASTED
Rest
26 March 2006
FED
20 March 2006
FED
50 Tire Jumps
50 Jumping Pull-ups
50 Kettlebell Swings 1 pood
50 Wlaking Lunge Steps
50 Knees to Elbows
50 Push Press 45lb
50 Stiff Leg Deadlift 95lbs
50 Wall Ball
50 Burpees
50 Double unders
For time
37:51
Run 400m
1 Rope Climb
25 Push Press 115lbs Fat Bar
25 Squats
15 Knees to Elbows
15 Slam Ball
2 Rounds for time
13:19
27 March 2006
FED
Rest
21 March 2006
FASTED
28 March 2006
FASTED
Back Squat
192x20
Back Squat
192x22
Deadlift
135x5 225x4 315x3 405x2 455x1
455x1 455x1 505x1
2 April 2006
FED
Rest
3 April 2006
FED
Row for Calories
Push Press 110lb on Fat Bar
21-15-9 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
22 March 2006
FED
29 March 2006
FED
Deadlift 330lbs Fat Bar Plates are
22” diameter
Push Press 155lbs
5-4-3-2-1 reps of each for time
6:52
Run 400m
50 Wall Ball
30 Pull-ups
Run 800m
30 Pull-ups
Row 2k
6:51
THE PERFORMANCE MENU ISSUE 16 MAY 2006 20
5 April 2006
FED
13 April 2006
FED
minute 2 trips.
Clean 155lb Keg
Pull-up
21-15-9 reps of each for time.
10:58
Run 200m
10 Tire Jumps
1 Rope Climb
5 Rounds for time.
9:15
19 April 2006
FED
6 April 2006
FASTED
14 April 2006
FASTED
Run 400m
15 Deadlift 315lb
10 Tire Jumps
For 15 minutes
3 complete rounds plus 225m run.
Rest
7 April 2006
FED
Rest
20-23 April 2006
FED
15 April 2006
FED
No Record
15 Push-ups
5 Jumps into the center of the tire
and back out
1 Rope Climb no feet
5 Rounds for time.
16:43
24 April 2006
FED
Rest
8 April 2006
FED
Did workout from 3-20-06 in
reverse order.
37:52
9 April 2006
FASTED
Snatched up to 150lbs
Clean and Jerked up to 220lbs
10 April 2006
FED
Rest
11 April 2006
FED
“Nancy”
Run 400m
15 Overhead Squats 95lb
5 Rounds for time.
14:53
12 April 2006
FASTED
Attempt at max pull-ups
40
16 April 2006
FASTED
Jerk from rack
Worked up to 245 x 1 for two sets.
Had to press out the first one.
17 April 2006
FED
Run 400m
3 Trips up Bachar Ladder
21 Thrusters 95lb
Run 300m
2 Trips up ladder
15 Thrusters 95lb
Run 200m
1 Trip up ladder
9 Thrusters 95lb
For time.
8:57
7 Deadlift 275lb
10 Ring dips
5 Rounds for time.
11:29
25 April 2006
FASTED
Run 400m
25 Pull-ups
25 Thrusters 90lb Fat Bar
25 Tire Slams
25 Sit-ups
25 Walking Lunges
25 Tire Jumps
Run 400m
For time 12:38
26 April 2006
FED
Tries to press 200lb and 175lb atlas
stones, but only got them to forehead
height. Could not break 334lb off of
the floor.
18 April 2006
FASTED
27 April 2006
FASTED
Bachar Ladder
Up and down ladder without
touching the ground. 10 time with
as few attempts as possible.
6 trips rest 1 minute 2 trips rest 1
“Karen”
150 Wall Ball Shots
5:41
THE PERFORMANCE MENU ISSUE 16 MAY 2006 21
28 April 2006
FED
Used 2 pood for 15 and 9 rep
rounds and 1.5 pood for 12 rep
round.
Rest
Rest
4 May 2006
FASTED
29 April 2006
FASTED
Push Jerk Fat Bar
160x2 200x4 200x3 200x2 200x2
200x1
Farmer’s Walk 175ls each hand
150ft
Run 800m
21 Kettlebell Swings 2 pood
21 Push Press 120lb Fat Bar
Run 600m
15 KBS
15 PP
Run 400m
9 KBS
9 PP
For time.
15:12
5 May 2006
FED
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.
Wall Ball for reps 30-25-25
Kettlebell (1.5 pood) Swings for
reps 30-30-25
Tire Jumps for reps 20-18-18
Bachar Ladder for rungs 32-30-32
1 minute each station 1 minute rest
after all 4 stations. 3 times
315 total
30 April 2006
FED
6 May 2006
FASTED
Rest
Run 400m
Shoulder 205lb stone x 4
1 Rope Climb
3 Rounds for time
17:01
Then pulled a double decker bus a
few times.
1 May 2006
FED
“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time.
9:36
7 May 2006
FED
Rest
2 May 2006
FASTED
Rest
3 May 2006
FED
Thruster 35lb DB
Pull-up
Ring Dip
Kettlebell Swing
15-12-9 reps of each for time.
9 May 2006
FASTED
8 May 2006
FED
Squat
Push-up
Sit-up
Pull-up
30-20-10 reps of each for time.
12:17
10 May 2006
FED
Deadlift
135x10 225x4 315x2 405x1 455x1
505x miss 455x miss
11 May 2006
FASTED
Run 400m
30 Tire Jumps
40 Walking Lunge Steps
50 Sit-ups
40 Push Press
30 Pull-ups
40 Kettlebell Swings 2 pood
50 Squats
40 Tire Slams
30 Sumo High Pulls 2 pood
Run 400m
For time.
21:03
12 May 2006
FED
“Isabel”
Snatch 135x30
8:07 Power Snatches
13 May 2006
FASTED
Kettlebell Clinic
14 May 2006
FED
Rest
15 May 2006
FED
Sideways Wall Ball 30-20-10
Kettlebell Snatch 2 pood 40-30-20
Russian Twist 50-40-30
THE PERFORMANCE MENU ISSUE 16 MAY 2006 22
16 May 2006
FASTED
Practiced Handstand Push-ups
Rest 2 minutes
Row 500m
15 Thrusters 85lb
1) 5:35 2) 4:32 3) 3:27
17 May 2006
FED
23 May 2006
FASTED
Rest
Keg Press
155x1 185x1 155x1 185x1
Farmer’s walk
165x100ft 185x100ft 200x100ft
18 May 2006
FASTED
“Fran”
95lb Thruster
Pull-ups
21-15-9 reps of each for time.
3:33
19 May 2006
FED
24 May 2006
FED
1 Trip Up and Down Bachar
Ladder
10 Tire Jumps
10 Push-ups
5 Rounds for time.
5:40
“Olga”
Run 200m carrying 145lb log
10 Squats with the log
10 Sit-ups with 165lb plate on
chest
10 Push Press 100lb rock
1 Rope Climb
3 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 2006
FED
Row 1000m
21 Thrusters 85lb
15 Pull-ups
Rest 2 minutes
Row 750m
18 Thrusters 85lb
12 Pull-ups
THE PERFORMANCE MENU ISSUE 16 MAY 2006 23
WITH
COOKING
SCOTTY
Spicy Seafood Salad
Time - 12 minutes
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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
Broccoli & Cauliflower Salad
Time - 15 minutes
•
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2 C broccoli
2 C cauliflower
2/3 C diced onion
Spicy Seafood Salad
•
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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
THE PERFORMANCE MENU ISSUE 16 MAY 2006 24
Thai Pineapple Salad
Time - 10-12 minutes
Salad ingredients:
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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:
•
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•
1 Tbsp lime juice
1 Tbsp fish sauce
1 Tbsp minced ginger
Toss salad ingredients in a bowl. Mix dressing, pour
over salad.
Thai Pineapple Salad
Zone info: 2 servings at 2 1/4 carb, 5 fat
THE PERFORMANCE MENU ISSUE 16 MAY 2006 25
IPESRECIPESRECIPESRECIPESREC
FOR HEALTH & PERFORMANCE
Spanish Omelette
Chicken and Two Vegetables
Nikki Young
Nikki Young
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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.
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
Red Cabbage Salad
Nikki Young
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Spanish Omelette
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
THE PERFORMANCE MENU ISSUE 16 MAY 2006 26
IPESRECIPESRECIPESRECIPESREC
FOR HEALTH & PERFORMANCE
Ratatouille
Nikki Young
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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
Ratatouille
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
THE PERFORMANCE MENU ISSUE 16 MAY 2006 27
ERFORMANCE MEN
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