CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 12-04-2009, 11:38 AM   #1
Michael Starling
Member Michael Starling is offline
 
Profile:
Join Date: Oct 2009
Location: Gales Ferry  CT
Posts: 20
Met-Cons

Hello. First time poster, long time lurker...I'm starting the CFWF program which looks like this.

Monday
Squat – Weight lifted x 5 reps x 3 sets, sets across
(Increasing 5 pounds per workout)
Press – 5x3, sets across
(Increasing 5 pounds per workout)
Chins/Pull-ups – 3 sets of as many reps as possible
(Performed from a dead hang and with body weight initially)
Tuesday
Power Clean – 3x5, sets across
(Increasing 5 pounds per workout)
Met-con
Wednesday
Off Day or Skill Day
Thursday
Squat – 5x3, sets across
(Increasing 5 pounds per workout)
Bench Press – 5x3, sets across
(Increasing 5 pounds per workout)
Friday
Deadlift – 5x1
(Increasing 5 to 10 pounds per workout)
Met-con
Notes:
•“Sets across” means performing the same amount of weight for all of the working
sets
•Met-cons will not be in excess of 10 minutes and typically stay in a range of 6 to
8 minutes


My first Met-Con was 21-15-9 of wall ball/burpees for time....This was perfect as i finished in the 7 minute range. Since then I've been doing random things like run 400 meters/100 jump ropes 30 box jumps and repeat this for about 8-10 minutes..Does anyone have any other met-cons they like that stay in the 6-8 minute range???
  Reply With Quote
Old 12-04-2009, 02:57 PM   #2
Jordan Wallace
Member Jordan Wallace is offline
 
Profile:
Join Date: Aug 2009
Location: Cramlington  Northumberland UK
Posts: 436
Re: Met-Cons

Welcome!

Here is a thread that has loads!

http://board.crossfit.com/showthread.php?t=35062 (Wfs)
  Reply With Quote
Old 12-04-2009, 03:24 PM   #3
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: Met-Cons

I just started CFWF as well. The first two metcons I've done are 21-15-9 wallballs/24" box jumps/2 pood KB swings similar to your first one) and two rounds worth of Fight Gone Bad. I think from now I'll use variations of FGB as a go-to template since it's easy to control the length--either do three rounds of three 1-minute exercises with a minute break after each round, or two rounds of four one-minute exercises, and vary between some combination of burpees, wallballs, KB swings, box jumps, push jerks, pullups, tire flips, sledgehammer shots, etc at higher weights than normal metcons...stuff that won't interfere with the strength work. Sprints and shuttle runs seem like good choices too and Justin Lascek says he uses them a lot.
__________________
Training Log (WFS)
  Reply With Quote
Old 12-04-2009, 05:35 PM   #4
Michael Starling
Member Michael Starling is offline
 
Profile:
Join Date: Oct 2009
Location: Gales Ferry  CT
Posts: 20
Re: Met-Cons

Thanks for the answers..Much appreciated..
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Upping the Weight on Met-Cons Alex Reynolds Fitness 24 05-04-2009 02:51 AM
Does anyone else ever get this after met-cons Jonathan A Wood Health and Medical Issues 2 03-17-2009 12:40 PM
Caloric Restriction - Pros and Cons ? Eric Hanst Nutrition 17 05-14-2008 10:46 AM
Pros and Cons of doing CFT 2x a week? Michael Tong Fitness 9 07-30-2007 02:26 PM
Bare foot pros and cons Burton Webb Fitness 12 03-16-2007 09:04 AM


All times are GMT -7. The time now is 01:11 AM.


CrossFit is a registered trademark of CrossFit Inc.