My New Attack Plan

I have been doing some thinking after my back injury.  I think I hurt my back trying to fly thought lifts and failing to do them properly.  My conditioning was at a spot where I could keep hammering away when my body normally would have made  me stop.  I think this is where I got hurt a few times.  Also, I would like a little more lean muscle mass.  I want to go back to the V look in my shoulders that I have not had forever.  I can stay pretty lean with main page only but I want to build on that. My last reason for trying this is I think I am starting to level out with some WOD's and Clayton swears this will bring my time down.  My last Fran time was a sub 2:50 and I wand to know I can get a sub 2:40 next time I hit it.  If I don't do something where I believe I can do it, it wont happen.  I am going to incorporate some Max Effort Black Box training into my main page workouts.  The only problem is my back.  I can not do some of the lifts right now like MEBB prescribes at 90% of my max.  So to compensate for this I am going to go all the way back to my old weight lifting coach's "Big Day" lifts and mix the two a little.  I know the "Big Day Workouts" work because our little school back home turns out weightlifting state champs every year.  In fact my little brother was a state champ last year in the bench and runner up in the squat the year before.  He would have won in the squat this year had he not had a major knee surgery from a football injury.  Anyway, I am going to go off of a 24 day schedule set up by MEBB.  I plan on doing it each month.  I will always start on the 15 and end on the 14 of the next month.  I plan on using the days at the end of the month to do the crossfit total + squat clean and jerk on one day and one of four favorite WODs (Fran, Fight Gone Bad, Filthy Fifty, and Linda) on another day.  I will do every one of these WODs in a four month cycle.  So, if I like the results and stay on is schedule I will do each of my favorite WODS three times in the course of a year.  As much as passable I will do more gymnastic movement WODs before MEBB days and  place an emphasis on monostructural metabolic efforts, running cycling, swimming on days following a MEBB workout. I plan on it looking like this.

DAY 1 - CrossFit workout (XF)
DAY 2 - ME (Total Body-PC) (introductory reps)5-5-5-3-3-3
DAY 3 - CrossFit workout (XF)
DAY 4 - REST
DAY 5 - CrossFit workout (XF)
DAY 6 - ME (Lower Body-BS) (introductory reps)5-5-5-3-3-3
DAY 7 - CrossFit workout (XF)
DAY 8 - REST
DAY 9 - CrossFit workout (XF)
DAY 10 - ME (Upper Body-SP) (introductory reps)5-5-5-3-3-3
DAY 11 - CrossFit workout (XF)
DAY 12 - REST
DAY 13 - CrossFit workout (XF)
DAY 14 - ME (Total Body-PC) 3-3-3-1-1-1
DAY 15 - CrossFit workout (XF)
DAY 16 - REST
DAY 17 - CrossFit workout (XF)
DAY 18 - ME (Lower Body-BS) (introductory reps)3-3-3-1-1-1
DAY 19 - CrossFit workout (XF)
DAY 20 - REST
DAY 21 - CrossFit workout (XF)
DAY 22 - ME (Upper Body SP) (introductory reps)3-3-3-1-1-1
DAY 23 - CrossFit workout (XF)
DAY 24 - REST
DAY 25 - REST
DAY 26 - CrossFit Total + Squat clean and Jerk
DAY 27 - REST
DAY 28 - REST (unless it is Febuary where I will squeeze in a Fab 4 WOD)
DAY 29 - REST or one of the Fab 4 WODs (depending on how days are in the month)
DAY 30 - One of the Fab 4 WODs or REST(depending on how days are in the month)
DAY 31 - REST if I have 31 days in the month cycle

On MEBB days I plan to add a few lifts from the BIG DAY workouts or incorporate them in to MEBB Speed and Volume Tiers:

Speed Tiers

These are sub-maximal loads (50% of 1RM) executed at maximal velocities. Examples of this would be 10 sets of 2 reps with 50% of the 1 RM squat with 1:00 of rest. Another would be a Hurdle hop or high box jump. Westside barbell founder Louis Simmons has train a number of sprinters with the concurrent method and speed tier work is an important element in their training plan.

Volume Tiers

Volume Tiers add dimension to muscle fiber, thickens connective tissue and increases capillary density. Volume Tiers are high-repetition sets reaching close to if not to muscle failure. Think bodybuilders. For the upper body, an athlete could perform 3 sets of 20 reps of suspended push-ups. Bilateral Lower Body Tiers are balanced with unilateral lunge patterns in the Volume Tier. Total body volume work is best accomplished with complexes using barbells or dumbbells.

The advanced template concurrently trains Power,Speed and Muscle density components. The order is Effort Tier, Speed Tier and finally the Volume Tier.

Well I don't know how this will go.  If I don't like it, I can go back to main page.  But at least I will learn in the process.  I am sure I will tweek this kind of stuff until I die.