The MAX EFFORT BLACK BOX (M.E.B.B.)

If you lack absolute and/or relative strength then most of the prescribed CrossFit workouts are very difficult and less attainable. In the beginning you'll be scaling the workout of the day (WOD). The athletes who perform the best on CrossFit benchmark workouts are those who bring the best strength to weight ratio. The M.E.B.B. is the the first and most popular means by which effort lifting has been blended with CrossFit mixed mode training.



The Intelligent Exercise Design and Max Effort Black Box Seminar will prove to have a tremendous impact on the programming at LALANNE FITNESS. Developed in 2003 and field tested on hundreds of athletes, the Max Effort Black Box (M.E.B.B.) was the first training template design to blend strength conditioning with CrossFit mixed mode workouts. Are you ready to get stronger?



Michael Rutherford (a.k.a. Coach Rut) has over a quarter century of fitness coaching experience. His experiences include working with competitors from the ranks of international, Olympic, collegiate, high school, middle school and elementary school aged athletes. Coach Rut has also worked in hospital wellness environments and rehabilitation clinics.

Workout of the Day
Push Jerk
3, 3, 3, 3, 3
-rest
7 rounds for time:
7 DB Hang Squat Cleans (#40/25)
7 Burpees

PALEO RECIPE
"Guacamole Scramble"
5 omega-3 eggs
1/2 avocado
1/2 tsp lime juice
1/2 green bell pepper
1/2 jalapeno pepper chopped finely
1 small diced tomato
Salt and pepper
In a small bowl mash avocado until chunky. Add lemon juice, seasoned salt, hot pepper sauce and tomato. Mix and set aside. Sautee green bell pepper, when tender pour eggs over it with a dash of salt and pepper. Stir to combine mixture. Cook in a skillet for 2-3 minutes. Spoon guacamole mixture over it and enjoy!

"All of us are athletes. Some of us are in training and some of us are not. Our job as a coach is to awaken the inner athlete." -Coach Rutherford