Martin

Do you have any further links or resources for Crossfit Black Box?

I have a few issues of the Performance Menu which lays out ME Black Box which I understand is the following:

ME - Total - Cleans, Hang Cleans, Power Cleans - Lower - OH, Front, Back Squat - Upper - Presses, P Press, Jerks (All 3 exercises each session?)

3 x per week alternating with WOD for 6 workouts per week. 5x5 1st week, 5x3, next and finally 5x1 - rinse and repeat?

Why is it contraversal?

Anyway - Yes, my body is comp is now top priority...it's ridiculous I've let myself slide this far.

My initial reaction has been to return to an effective (for me) template of running and circuits as follows:

M - Tempo Run
T - Circuits
W - Interval runs
T - Rest
F - Circuits
S - LSD Run (or it could be a walk based on yesterday)
S - Rest

In the past I used light weights with very high reps - I think that doing circuits more WOD style, or adding in pretty heavy sandbags will help retain the strength I've built. I'm interested in this Black Box stuff though. Either way there is definitely going to be plenty of running and circuit style training.