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Joe Marsh 03-16-2007 11:25 AM

Anyone know of a web site that has an overview of metcon training.

What would a workout look like?

Dan, you're on that site now. For an example workout, check out the WOD.

Skylar Cook 03-16-2007 05:22 PM

Props to Joe.

Eugene R. Allen 03-16-2007 07:59 PM

Dan we did Ninja's Mile today which is very much a metcon workout...try this:

Run 400
21 Swings with a 52 lb KB
21 SDLHP with 75 lbs
21 Push Presses with a pair of 36 lbs KBs
Run 400
15 Snatches with each hand with a 44 lb KB
15 Ring dips
15 Pullups
Run 400
9 DL and box jump (190)
9 Rage ball with burpee
9 Cleand and push prerss with 12 44lb KBs.
Run 400

That took me 17:45 today. Give it a shot and you will learn very quickly what metcon feels like.

For more similar workouts go to my site at and look down the right side for CrossFit PC Workouts. You'll find all kind of metcon stuff there.

Kevin Burns 03-16-2007 08:36 PM

Ok that looks just cruel and unusual.

which means i'm going to have to try it.

Eugene. Are you doing this on an outside track or using a treadmill ? I need to find a track with a pullup bar nearby.

Darrell E. White 03-17-2007 06:32 AM


After all the fun I had with "Gene's Cloak of Despair", introducing visitors to my gym to CF, this is one that begs to be done. Perhaps tomorrow after today's CFT. Thanks, also, for the link to your blog. What a great resource you are!

I kinda chuckled today when I noticed that I am now a "Senior Member" with 250 or so posts. More than kinda funny to be in the same category as you with 1386 and Larry with 2500!

This work-out, like the Filthy 50, hits all three of the energy pathways, even for the elite CF athletes like Eugene. anaerobic from the start if you push the 400, phospholytic from the first triplet, and then aerobic due to its length. A nice example on paper, and a very nice example of how you should feel if you do it.

Eugene R. Allen 03-17-2007 10:32 AM

Kevin - first of all ignore the horrible job I did with my post above is certainly not cleand and push prerss with 12 44 lb KB's. I suggest you only use 2. Sorry for being so sloppy. From my driveway to my neighbor Jennifer's driveway down the street is right at 200 meters. It is .6 miles around the neighborhood on the sidewalk, 50 yards to the mailboxes, 25 yards to the fire hydrant...the trick is to just measure out your neighborhood so you can select whatever combination of distances you need to get the run length you want. I don't usually use my treadmill since there are always people working out with me and it's so much nicer to run outside. I have the good fortune of living in a gated community with very little vehicle traffic so we can do all our tire drags, yoke walks, tire flips and the like right out the street and the neighbors just drive around.

Have you guys seen Jacob's Ladder and Me Love You Long Time? Those are both epic length workouts and have their own particular charm.

John Wopat 03-20-2007 08:10 AM

Thanks guys. And I thought "metcon" meant an inmate in a metropolitian correctional facility!

Shane Kim 12-07-2007 07:30 PM

Re: What is metcon?

Originally Posted by Eugene R. Allen (Post 35491)
the trick is to just measure out your neighborhood so you can select whatever combination of distances you need to get the run length you want.

A tool to make this easier:

Basically like a map-quest map where you can draw out your route and it will tell you exactly how long it is.

Kirez Reynolds 12-08-2007 10:42 PM

Re: What is metcon?
I'm new to CF and I would love to see CFers' responses to this article ---- this article changed my approach to exercise; it's largely responsible for me opening my mind, realizing I've accepted false ideas, and I needed to explore more broadly to find an optimal exercise program ---- which lead to me finding CrossFit.

My summary: while the specific findings of this study are fascinating and intriguing enough, the real thrust is the implication of how we have misunderstood and mischaracterized "aerobic" and "anaerobic".

(Synopsis: the studies show that you can achieve greater gains in aerobic ability by sprinting --- by doing short term, intense training. More accurately it's the glycolytic pathway that CF focuses on, but historically, we maintained this false distinction of "aerobic" or "anaerobic".)

One of my understandings is that metcon is happening largely (mostly, primarily, choose your adverb...) through MUSCLE. The article linked above touches on that.

Jesse Emers 12-09-2007 06:34 AM

Re: What is metcon?
Ive been realizing everyday that Ive accepted false ideas

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