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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 08-12-2011, 07:47 PM   #1
Paulo Santos
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Metcons longer than 15 minutes

Just wondering what you guys thought about Metcons lasting longer than 15 minutes. Is there really a benefit of going past 15 minutes on Metcons? An example being:

"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

The first time "Wittman" came up, it took me 25 minutes and it has come up three other times and I didn't do it. 4 rounds is reasonable, but 7 rounds seems ridiculous. This is just an example of one, but I've done several Metcons that took me over 20 minutes and I was just wondering if there is any benefit in going that long at such a brutal pace.
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Old 08-12-2011, 07:51 PM   #2
Chris Mason
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Re: Metcons longer than 15 minutes

I would call those stroke-cons...
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Old 08-12-2011, 08:02 PM   #3
Paulo Santos
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Re: Metcons longer than 15 minutes

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Originally Posted by Chris Mason View Post
I would call those stroke-cons...
LOL. So what would consider a stroke-con? Anything past 10 minutes.
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Old 08-12-2011, 08:20 PM   #4
Kent Newland
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Re: Metcons longer than 15 minutes

Frankly, I like metcon's that last in the 20-25 minute range. When I'm on my own, I usually do stuff that's that long. I feel like I get more bang for my buck. 15 minutes or less usually leaves me like I have a lot left in the tank and I didn't work very hard.

One that I did a few months ago went like this:
While wearing a 20 pound weight vest:
21-15-9
135 pound thrusters
24" box jumps

I had to drop the weight to 105 eventually, but I finished the workout at about 19:37. I feel I got a good all around workout, even though some would probably disagree with my choice of exercises.

Point being, I feel like getting my heart pumping at top speed while moving heavy objects benefits me the most.

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Old 08-12-2011, 08:21 PM   #5
Chris Mason
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Re: Metcons longer than 15 minutes

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Originally Posted by Paulo Santos View Post
LOL. So what would consider a stroke-con? Anything past 10 minutes.
For me, anything past 1 minute... Lol
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Old 08-12-2011, 08:30 PM   #6
Ian Girvan
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Re: Metcons longer than 15 minutes

Most metcons I do last over 35-40minutes. Apart from feeling half dead at the end, usually feel pretty good.
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Old 08-12-2011, 08:45 PM   #7
Robert Fabsik
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Re: Metcons longer than 15 minutes

Can the human body operate at a high level of power output beyond 10-12 minutes? If so how do you train it to handle that level of volume and power output? Seems like the guys at the CF games can go pretty hard for pretty long. I imagine in real life crisis situations that the military, law enforcement and fire/rescue experience could definitely engage in activities that require 20 minutes or more of strength endurance work?

So what's the best way to train for it? Do you take a CFE approach and focus on shorter "distances/time domains" and do the longer metcon occasionally or do you become a specialist and focus on the longer metcon?

Out of practicality, I often avoid the longer metcon. I usually warm-up in 5-10 minutes, do 30-50 minutes of strength work and then shorter metcons seems to fit the bill better.

Also with out the fitness base to go long and intense, would doing longer metcons actually be detrimental? Kind of like someone who can only a couple miles going for a 10 miler or marathon?
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Old 08-12-2011, 09:23 PM   #8
Preston Sprimont
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Re: Metcons longer than 15 minutes

Quote:
Originally Posted by Paulo Santos View Post
Just wondering what you guys thought about Metcons lasting longer than 15 minutes. Is there really a benefit of going past 15 minutes on Metcons? An example being:

"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

The first time "Wittman" came up, it took me 25 minutes and it has come up three other times and I didn't do it. 4 rounds is reasonable, but 7 rounds seems ridiculous. This is just an example of one, but I've done several Metcons that took me over 20 minutes and I was just wondering if there is any benefit in going that long at such a brutal pace.
I'm not a fan of any metcon beyond 10-15 minutes. I honestly feel that between the susceptibility to poor form after 20 minutes of all-out work and the chance of overtraining/overuse injuries from these long workouts, they can do more harm than good. I'm not sure about what metabolic pathway(s) a long workout like that gets into, but I do know that for most people, including me, really long Crossfit-style workouts (i.e., pretty much all of the hero workouts) just turn into a heap of muscle exhaustion, poor form, and misery.

Long and aerobically-oriented workouts have a place in most any S&C program, but I don't think these workouts should look like Wittman, Manion, Kalsu, Bull, etc. Something like an occasional (frequency of course depends upon your goals) 5k or 10k run or row are great. Doing 203 back squats at 135lbs + almost 3 kilometers of running seems like a poor choice as far as aerobic exercise.

The exception, I would say, is metabolic conditioning in the interval training style (i.e., timed rest). Something like this may take longer than 15 minutes, but the timed rest makes it an entirely different (and in my opinion, far less dangerous and more advantageous) animal.
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Old 08-12-2011, 09:26 PM   #9
Preston Sprimont
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Re: Metcons longer than 15 minutes

Also, I feel like I work harder when my conditioning is under the 10 or 15 minute mark. I can maintain intensity and speed and spend less time standing around panting and dealing with muscle exhaustion.
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Old 08-12-2011, 09:41 PM   #10
Paulo Santos
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Re: Metcons longer than 15 minutes

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Originally Posted by Preston Sprimont View Post
Also, I feel like I work harder when my conditioning is under the 10 or 15 minute mark. I can maintain intensity and speed and spend less time standing around panting and dealing with muscle exhaustion.
That's the way I feel.
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