Articles by Michael Rutherford
Showing 11 — 20 of 20
The M.E. Black Box for the Family Man


While I’ve had my successes with helping the aspiring athlete run faster, jump higher, and put more weight overhead, I derive the greatest pleas... Continue reading
A New Way to M.E. Black Box


It was 2004 when I first started integrating M.E. lifts with the CrossFit high intensity randomized protocol. I have since tried some new methods, whi... Continue reading
The Lucky 13 moves for the P-Chain


Many years ago I was talking training at a weightlifting competition with a veteran coach. He shared with me his eyeball test to determine who would w... Continue reading
Prehab Dumbbell Moves


For this months addition of the Performance Menu I wanted to provide some guidance for what to do with those small dumbbells. Now I’m not talki... Continue reading
Eight Great Post Stretch Moves


Putting together a daily training session, I look for the most efficient means by which to accomplish my objectives. I’ve heard lectures and rea... Continue reading
Dumbbell Unilateral Training Alternatives


If you are in the strength and conditioning game long enough you are going to encounter structural and muscular imbalances along the way. These imb... Continue reading
Boy Problems: Male Hormone Replacement Therapy


Before I launch into this discussion, I want to make a couple of points. I do not condone nor condemn the use of hormone replacement therapy. I am mot... Continue reading
Max Effort Black Box: Template Variation 1


When I first wrote in these pages of a way to increase athletic fitness via maximal effort (ME) training within the framework of the CrossFit technolo... Continue reading
Masters MB Black Box


Introduction My friends at the Performance Menu asked that I share my training template from the recent USWF Masters Nationals. I had a successful ... Continue reading
Max Effort Black Box Revisited


elegant template that draws from the success of WestSide Barbell and of course, CrossFit. We have received numerous comments as to the efficacy of the... Continue reading
Showing 11 — 20 of 20
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