Dr. Toby Scott
Max Effort Box Squat 5-5-5-3-3-3
Rest 5:00
MJ Special
20 Deck Cleans (135/90 lbs)
20 Toes to Bar
20 Front Squats
20 Toes to Bar
20 Deadlift
20 Toes to Bar
M.E. Box Squat 022212
M.E. Deck Power Snatch 022012
Deck Power Snatch 3-3-3-1-1-1
Rest 5:00
DanDan for Time
12-9-6
Back Squat (155/105 lbs)
Overhead Squat
Push Jerk
M.E. Standing Press 021712
Max Effort Standing Press 3-3-3-1-1-1
Rest 5:00
As many rounds as possible in 12 mins of:
4 Tarzan Pull-ups
6 Push-up (clapping)s
8 Split Jumps
10 Diagonal Ball Slams (20/15) Post total rounds.
M.E. Front Squat 021512
Boo with Boyer
Max Effort Front Squat 3-3-3-1-1-1
Rest 5:00
For Time:
20 DB Push Press (45% of body weight)
20 Toes To Bar
18 DB Push Press
18 Toes To Bar
….
2 DB Push Press
2 Toes To Bar
M.E. Hang Power Snatch 021312
MJ, Kam and Dan
Max Effort Hang Power Snatch 3-3-3-1-1-1
Rest 5:00
Pushing Annie
50,40,30,20,10
~Double Under Jump Rope
~Ab Mat Sit Ups
~Push Ups (Hand Release)
M.E. Standing Press 021012
Max Effort Standing Press 5-5-5-3-3-3
Rest 5:00
30 Rounds for Time
1 Pistol (RT)
1 Pistol (Left)
1 Dead hang Pull up
M.E. Front Squat 020812
Dr. Dan
Max Effort Front Squat 5-5-5-3-3-3
Rest 5:00
3 Rounds for time
5 Deck Power Cleans (60kg / 40 kg)
10 Push Ups
15 Pull ups
M.E. Hang Power Snatch 020612
Max Effort Hang Power Snatch 3-3-3-1-1-1
Rest 5:00
For Time
20 Wall balls 20/14 lbs
30 Toes To Bar
40 Ball Slams 20/15 lbs
50 Warrior Sit Ups
60 Reverse Alternating Lunge (30 / side…knee to kiss the deck
70 Squat Thrust
80 Double Unders
M.E. Incline Press 020312
Max Effort Incline Press 3-3-3-1-1-1
Rest 5:00
For Time:
Back Squat 40 reps (Body weight)
Row 1000M
M.E. Back Squat 020112
Max Effort Back Squat 3-3-3-1-1-1
Rest 5:00
For Time
10 Bar Dips
1 Strict Pull-up
9 Bar Dips
2 Strict Pull-ups
8 Bar Dips
….
1 Bar Dip
10 Strict Pull-ups
BFKC BlogConnect
Testimonials
Steve Auld / Leavenworth, KansasThanks for an eye opening seminar Saturday to the collective group of us
from Fort Leavenworth. The science and art behind fitness programing
together with a demo of your warm-up exercises was a great combo.
Tammy Pottenger, Mission Hills, KansasI am 41 years old and to prepare for my 3rd marathon- Boston, I took a chance and spent less time on training runs and more time at Boot Camp Fitness (BCF).
I stuck to the 40/30/30 Zone diet and did not carbo load before the race. BCF has made me stronger, faster, increased my flexibility and my core is more stable. I ran the marathon 3 days ago and set a personal record by more than 7 minutes-clocking a time of 3:33.53. It was amazing, with each mile I felt better.
I give much credit to Coach Rut and Boot Camp Fitness. I would recommend his program to everyone, no matter what your current level of fitness. Start and you will see improvement and feel so much better.
Thanks Coach Rut for all your coaching and encouragement. You Rock!
Eric Lepine, Montreal CanadaJust 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…
Richard HesterYour ME template (w/ accessory lifts) has been working wonders. I have been running a Total/WOD/Lower/Rest/Upper/WOD/Rest schedule and, while I am no strongman, have reached a 1X bodyweight Power Clean (at 210) and am at about a .75 bodyweight standing press. The only thing lagging is my squat. I think the workout challenges I do on my non-ME days are sucking the life out of my legs. Nonetheless, this is very encouraging considering I lifted no weights over the last 7 years as I sucked all of my strength out by focusing on Endurance running. I look forward to your next installment in the Performance Menu regarding ME work. Thanks!
James Gordon / Orillia, ONI attended your ‚Intelligent Exercise Design seminar last year in Toronto and have been using your method with my clients ever since. I just wanted to say thanks. The MEBB program has helped many of my athletes, and myself, get stronger and better at all aspects of CrossFit.
Blish Conner / Mission Hills, KansasThis has to be the best workout in the world!
Ryan Powell / Prairie Village KansasProcrastination is one of my more practiced habits, albeit not something I am proud of. Getting my rear in gear concerning personal health and fitness had been something I put off way too long. I am sure like many others, I always thought tomorrow will be the day, or when the weather warms up, or after I lose a couple pounds and there were plenty of excuses and that is exactly what they are excuses.
During a round last summer with a good friend, I made a comment about his improved posture, attitude and stamina. He filled me on this new morning Bootcamp workout he was attending and how it had changed his views on fitness and traditional workout routines. A few weeks later I had the great fortune to meet this ‚Boot Camp guy, Coach Rut on the golf course which is one of few places where a persons true colors shine through. I inquired about the program and expressed some interest in attending although I fell back into the old excuse routine.
I found it interesting at no time after our initial conversation did Coach Rut inquire if I was still interested?, when was I going to start?, etc. Then I realized, he wasn’t in the business of recruiting people, he was in the business of helping people. You ultimately are the one who has to make the decision to get it done. Family and friends may show their support but you are the one getting up at 0500 hours to get your game face on and ready for the next fanny waxin coming your way.
It’s been 6 months since that first Bootcamp WOD and it is hard to explain in words how my life has changed. I didn’t set specific goals because I trusted they would come with hard work and they have; 15 lbs less and 2 inches of my waist was great but the real benefits are an energy level explosion enabling me to get way more productivity out of each day. A whole new outlook on how food drives so many aspects of your life. A more positive, accepting outlook on family, friends, work. And most of all an appreciation of not only what it means to be healthy but to live healthy.
When the day begins with beating the alarm clock to the punch and jumping out of bed ready for Bootcamp, I know I am on the right track.
Norma, USAHi Coach,
Thank you for the suggestions. I took your advice and added a longer CF WOD on Tuesdays, still taking Thursday, Saturday and Sunday for active rest. I have also sharpened my focus on cleaner Paleo eating. With these adjustments, things have been going well. The biggest surprise came this week. I am taking a week to do CF before I leave for a two week cycling vacation and hit a PR on the 5k, which I rowed. My time was more than 1 minute better than my previous PR set when I was doing only CF. This PR comes after 6 weeks of MEBB programming. Needless to say, I will be back on MEBB plus CF on Tuesdays when I get back from vacation.
Amy Fiss / Leawood KansasI feel 150% percent better than I did at the start of your program last May. I realize that I did the work, but I am really thankful to you and your program.
Gus Sonnenberg / Kansas City, MissouriYour exercise methodology is by far the most satisfying I have attempted in the last 10 years.
