M.E. Deck Clean 3-3-3-1-1-1
AMRAP in 12:00
Overhead Squat 10 Reps
Suspended Push ups 10 Reps
Rod Simpson / Mackay, Australia
I have just received the 3 DVDs (Dumbbell Moves I & II, Bigger & Stronger) that I ordered from you last week. Delivered to Australia in only 8 days, thanks for the great service. I have watched the DVDs and I can see they are going to be a great source of information and ideas for years to come. Thank you very much.
Scott Lucus / Overland Park Kansas
I am a baseball player. This past summer I wanted to gain fifteen pounds before going back to school. I had heard amazing things about Mike Rutherford . Within the first two weeks I gained five pounds and felt a lot stronger.
Eric Lepine, Montreal Canada
Just wanted to send my warm thank yous again for your great MEBB program. I’ve been using it in-season for basketball (as a 3-day a week template) and it has done wonders to maintain my strength and my passion for CF and basketball, all the while ensuring I don’t burn out!!! I’ve “refined/personalized” the program somewhat by splitting the lower body segment, alternating each phase between a hip dominant and a quad dominant ME exercise, and then using a posterior chain exercise as an assistance exercise during the quad-dominant ME phases, while using 1-leg quad-dominant assistance exercises during the hip-dominant ME phases. The total body day exercises progress and alternate from Hang split CJ/Hang snatch, Split power CJ/Power snatch, and finally Split CJ/Snatch, always using an assistive posterior-chain exercise. As for the upper body, I’ve chosen to alternate between Dips, Pull-ups, Rows, Chin-ups, Muscle-Ups and Standing Press, with the assistive exercise being the exact antagonist, as much as possible (in my case, upright rows, press, bench press, neutral DB press, shoulder external rotator stuff, and pull-ups.) It’s working great so far. And for added variety and more basketball specific metcons, I’ve calling upon the CF Football’s in-season metcons; again, this is working out wonderfully. Thanks to your insight, principles and the original MEBB program, I’ve been able to continue working out at a high intensity, while ensuring I continue to progress and recover adequately, the latter being even more important as I turn 36 this weekend As a special birthday treat, I’m attending Coach Burgener’s seminar this weekend in Ottawa!!!!
In the hopes of crossing paths one day…
Hal Hunt, Leawood, Kansas
I originally signed up for Boot Camp Fitness in 2001 for some exercise guidance and diversity. I had trained the same way using weights for 30 years and not until I found this program, did I make consistent, substantial and beneficial improvements in my overall fitness. The program is wonderful, allows me to keep an elevated heart rate, work at my own pace and challenge myself every single day to get better. Everyday, we do something different. I can’t believe I have been doing this for almost 9 years and I still love the workouts.
Mike Rutherford (a.k.a. Coach Rut) runs bootcampfitnesskc located in Prairie Village, KS. Coach Rut and his instructors are consummate professionals who have created custom programs that effectively combine weight training, cardiovascular, nutrition and humor. They constantly adjust and tailor the workout routines to meet my fitness needs. I highly recommend bootcampfitnesskc’s services for fitness and physical training regardless of age or level of fitness.
Kevin T / Overland Park, Kansas
I just wanted to drop you a line and let you know how impressed I am with my body’s response to your workouts. I mowed the yard last after I rowed and I was pushing the mower differently, using the muscles at the bottom of my butt that I am sure that I should have been using all of these years.
I wanted to thank you for the excellent programming and resources you make available on your website. I heard of you through Robb Wolf and, after seeing your programming, especially the MEBB template, my training has become much more efficient and effective. Keep up the great work!
Blish Conner / Mission Hills, Kansas
This has to be the best workout in the world!
Scott Worthington / Fairway Kansas
I can not overstate how happy I am to have joined your program . I consider it literally one of the 3-4 best decisions of my life (if only I had made it sooner!). I can count on one finger the number of activities for which I will happily rise at 4 a.m. almost every day, and that is because the one hour I spend at Bootcamp Fitness / CrossFit Kansas City is easily the most productive of the day. In roughly six months, the benefits I have seen are countless and even transcend the significant fitness gains. Thanks for being the driving force of this enterprise you are making a lot of people’s lives a lot better.
Coach Chris Davis, St. Cloud, Florida
I’m not writing you this to explain how much stronger I have gotten from your template for a few reasons. 1) I’m sure you get several of those every day. 2) I already have written that to you. And 3) I want to write to explain how your program has increased my stamina.
This week at my box we skipped all ME lifts for a benchmark week. I set significant PR’s all 5 days. Before I started MEBB going 5 days straight would’ve burnt me out before the end of the week. Like most CrossFitters I used to follow a 3 on/1 off schedule. Since then I have found for me, personally, a 2 on/1 off, 2 on/2 off schedule works for me. Needless to say I was apprehensive about going for 5 days with no rest. However, I recently finished my last WoD for the week about 20 minutes ago and I am almost back to normal and feel as if I had barely trained this week. My recovery times immediately after the WoDs was several reduced as well. Here’s what I am talking about, last time I did “Fran” I PR’ed at 3:52 prior to starting MEBB and it took me an hour and a half to be able to stand up and think straight. I just completed it in 3:13 and 20 minutes later I am writing you this email. Your program not only increases strength and power output but also allows athletes to push harder and faster with minimal down time afterwards. Here is a list of my benchmarks for the week and the new and old PR’s. I feel every one of them is a significant PR and they were all done as Rx’ed.
“Grace” 4:38 from 5:17
“Helen” 7:22 from 9:11
500m Row (9 damper) 1:30.7 from 1:31 and change
“Annie” 7:15 from 7:55
“Fran” 3:13 from 3:52
Mark Rippetoe (author of STARTING STRENGTH) / Wichita Falls, Texas
Mike Rutherford’s DB DVD got here today. It has 40 exercises demonstrated and explained. Lots of information, good illustrations of the movements, but very valuable for the new ideas for ways to use the equipment we all have lots of. I highly recommend it for everybody trying to keep a fresh approach to training their clients.