VooDoo Magic

Rogue-Voodoo-Floss-Compression-BandsWe hear lots of people ask how the compression (VooDoo floss) bands work and why people use them so often. T-Nation created an article post on just this.

The written part of this article explains how the bands work and the videos give suggestions on where and how to wrap muscles or joints.

If you have pain or soreness any where, we highly suggest you take a look in to the magic of compression bands.

View article here: T-Nation

Wednesday S&C Workout:
DB Burpee Broad Jump x2
OHS x3
L-Sit hold (hang) x1min

-Ball slams

Tuesday is For Tshirts

YourDesignHereThe BlackBox Staff is working on ordering long sleeve t-shirts and hoodies. Start saving your dollars! We will let you know when these will be available for purchase. Also, remember we still have past t-shirts and would love to get rid of some of them before receiving this new order :)


Tuesday S&C Workout:
Power clean & Jerk x2+1
RDL x4

EMOM x8:
50m Sled Sprint

Spicy Pecan Recipe

Spicy Pecan Recipe
-Melinda Deckert


4 cups of raw pecan halves (about two 8oz bags of pecans)
1 large egg white
1/4 cup of sugar (use less if you prefer)
2 Tbsp. of Cayenne Pepper (this quantity can be adjusted according to taste)
2 Tea spoons of Kosher Salt (this can also be adjusted according to taste)

Directions:spicy pecan recipe
Preheat oven to 350 degrees. Beat egg white until foamy. Add Sugar, Cayenne Pepper and Salt to egg white and mix well. Pour pecans into the mixture. Line a large cookie sheet with parchment paper and lightly spray the paper with cooking spray. If this is not done the pecans will stick to the paper and you will have a very hard time getting them off.

Spread mixture evenly on cookie sheet and bake for 15 minutes then reduce heat to 250 degrees and bake for 25-30 mins. Remove pecans from baking sheet onto a cooling tray. They should be completely dry once cooled. Serve and Enjoy!

*Note: We would love to try these with honey in place of the sugar! – BlackBox Staff

Monday S&C Workout:
Bear Crawls x10
KB Snatch x5 each side
Pullups x10

12 min Run

Day 1:
Hang sn x 1
Sn PP x 4
FS x 5

Day 2:
Cl+FS+Jk x 1+1+1
Cl Pull W/7 Sec descent x 3
GM x 8

Day 3:
Snatch Blocks x 2
Pwr Clean +Jk x 1+2
Push Press x 6

Day 4:
Hang Pwr Sn x 2
Hip Clean x 2 (3 sets)
FS+Jk x 3+1
Sn Pull x 5