The metcon thread

the drifter

I need another metcon for tonight...

was thinking

5 pullups
10 24kg bell swings
15 pushups
20 situps

but i dont think tis harsh enough :P

rjp123

this will make it harder:

5 pullups
10 burpees
15 24kg bell swings
20 pushups
25 situps

Magic Eight Ball

cardio,shoot me wrote: »

im thinking of doing :

10 tyre flips
10 box jumps (18 inch box)
10 burpees or jumping jacks.

5 rounds for time.

Do it fatboy!

Edwardius

Fairly snappy one from Ross Enamait...

5 rounds
5kb snatches L&R
5kb swings L&R
10 burpees

Choose a weight to make it fairly challenging. Looks inoffensive enough but not if you want to do it quickly.

cc87

Have fun.

G86

cc87 wrote: »

Have fun.

Legend!

cc87

Found this site just there.

http://www.wodclub.com/

Looks like you can post your times on all the different WODs and see how you compare to other people.

the drifter

cc87 wrote: »

Have fun.

ive a love hate realationship going on with you for this post...

i love you for posting it...but i hate you for killing my productivity in work tomorrow:D

cc87

the drifter wrote: »

ive a love hate realationship going on with you for this post...

i love you for posting it...but i hate you for killing my productivity in work tomorrow:D

And soon il probably be hated after some of the hard met-cons are attempted

Anything with bodyblasters in them should be outlawed

Hanley

Has pyramid Helen come up yet?

1,200m run
63 swings w/ 25kg 'bell
36 pull ups
800m run
42 swings w/ 25kg 'bell
24 pull ups
400m run
21 swings w/ 25kg 'bell
12 pull ups

Suckfest.

Tigger

i'm sorry tigger can't work today because he's dead

BossArky

Great thread.

BTW what is a burpee pullup? A burpee followed by a pull up, or something diferent?

Molly

Instead of jumping and clapping above your head you jump and do a pull up, often these are mixed grip rather then the standard pull up grip.

G86

cc87 wrote: »

Found this site just there.

http://www.wodclub.com/

Looks like you can post your times on all the different WODs and see how you compare to other people.

Yeah I'm on that, there don't seem to be that many people on it though, that's the only thing. Be cool if there was an Irish one.

Transform

doing this lots this week and last with clients - record is 10mins even with 16kg KB for the swings and farmers walk by lady in her later thirties.

https://www.youtube.com/watch?v=gyIJ5M-aaE0

size5

What components make up a metcon? Tried this one that made rowing a little more interesting

800mtr row----12 squats----12 press-ups
600 mtr row---10 squats

---

10 press ups
400 mtr row---8 squats---8 press ups
200 mtr row--6 squats---6 press ups

Just worked down that way start of week will now try to work down and back up again. Is this considered a metcon?

Is a metcon a workout in itself(i.e. just do metcon & nothing else) or is it an add on to an additional workout e.g weights session mini metcon instead of cardio at end?

Transform

what you posted could be considered a metcon - a little low on the reps for the squat and press ups but if you enjoy that then thats cool. For any metcon you need to be able to repeat the same conditions every time so you can watch for performance improvements.

So on the one you did i would time myself and just aim to improve on the time or if it was for rounds you would try to do more rounds within a set time e.g. 500m row, 20 squats and 10 press ups as many rounds as possible in 15mins.

It must be said most people would not keep doing the same metcon over and over again so borrow ideas from this thread and go from there.

A metcon can be a workout in itself e.g. after crossfit fran you are not going to be up to much.

Typically i would get clients to do 2 strength only days and 2 metcon only days if they want to train any more than that they can work on a single lift (e.g. squat, snatch, power clean) and then do a metcon after or even just some light cardio or just foam rolling it really depends on how they feel on the day.

Yesterday for example i did crossfit jackie in the morning (10mins getting ready then a 6.58min metcon) which would be good if you like your rowing -

https://www.youtube.com/watch?v=UY9qoNYwzm8

And later in the day yesterday I did a muscle up and kettlebell swing ladder i.e. 1 rep of both the first minute, 2 reps of both when the second minute comes around and keep going until you cant get the required number of reps done in 1min (i got to finish out the 6th minute).

The main thing is that there is lots of variety and you can make up your own, borrow ideas from others etc but just make sure that you repeat it with the same form every time (e.g. if doing press ups you touch your chest off the floor on every rep) and aim to make performance improvements when you can.

cc87

Was reading last night about a ladder met-con that GymJones do. They call it a breath ladder.

You pick a compound exercise, anyone you like. Do one rep, take one breath, do 2 reps, take 2 breaths.........until you take more breaths than allowed. Sounds vicious

Transform

cc87 wrote: »

Was reading last night about a ladder met-con that GymJones do. They call it a breath ladder.

You pick a compound exercise, anyone you like. Do one rep, take one breath, do 2 reps, take 2 breaths.........until you take more breaths than allowed. Sounds vicious

yes that sounds great - just pick one and go for it.

There are hundreds of options just make sure you keep progressing and stay consistent

the drifter

Transform wrote: »

The main thing is that there is lots of variety and you can make up your own, borrow ideas from others etc but just make sure that you repeat it with the same form every time (e.g. if doing press ups you touch your chest off the floor on every rep) and aim to make performance improvements when you can.

Ive been having great fun making up ones recently...

today though it was good old cindy 10 rounds in 15 minutes.....didnt have time for 20 min....the last few rounds of pullups were horrible...

Why Should I

Hi all,

I just did my second ever Crossfit style workout.

I was looking for some feedback

Started off just warming up on the bike then



25 Squats (132lbs - same weight for all reps)
25 Ground to overhead( 110lbs - same weight for all reps)
20 Squats
20 GTO
15 Squats
15 GTO
10 Squats
10 GTO
5 Squats
5 GTO
1 Squats
1 GTO

for a total of

76 Squats
76 Ground to Overhead

in 29:28

How would you rate this workout and time?

be honest

Cheers

cardio,shoot me

i almost did a metcon today, almost, it was timed stuff with a barbell. maybe next week.

Why Should I

cardio,shoot me wrote: »

i almost did a metcon today, almost, it was timed stuff with a barbell. maybe next week.

if don't have anything good to say, Don't say anything at all

Live by that and you won't find you're self getting you're @ss kicked

keane2097

Great idea for a thread.

/subscribes

gymfreak

cardio,shoot me wrote: »

i almost did a metcon today, almost, it was timed stuff with a barbell. maybe next week.

I tried a metcon for the first time today....well, I tried 2 of the short ones..don't think I'd have the mentality to do a longer one....they hurt

G86

gymfreak wrote: »

.don't think I'd have the mentality to do a longer one....they hurt

That's what makes them fun:D

Transform

Why Should I wrote: »

Hi all,

I just did my second ever Crossfit style workout.

I was looking for some feedback

Started off just warming up on the bike then



25 Squats (132lbs - same weight for all reps)
25 Ground to overhead( 110lbs - same weight for all reps)
20 Squats
20 GTO
15 Squats
15 GTO
10 Squats
10 GTO
5 Squats
5 GTO
1 Squats
1 GTO

for a total of

76 Squats
76 Ground to Overhead

in 29:28

How would you rate this workout and time?

be honest

Cheers

it is not a classic crossfit metcon so do one of them and then put up your time/rounds e.g. do crossfit cindy or crossfit barbara.

Putting up ones no one has ever done its no way to ask others on how to rate you (which by the way you cant do from ANY metcon).

If you really want to know where you stand enter the crossfit invite coming up in september

Parsley

Transform wrote: »

https://www.youtube.com/watch?v=UY9qoNYwzm8

small point on the rowing technique... get your legs fully down before you lean back... you're taking all the finish out of it at the start of the stroke.

cmyk

Gym closed for bank holiday....cue trawling the house for things to stuff in a bag.

20X 12kg thrusters
20X press ups
10X K2E
500m run (approximate)
3 rounds for time...18.20

You don't need a gym to increase your fitness, great to workout outdoors and will be working it in more often.

Transform

Parsley wrote: »

small point on the rowing technique... get your legs fully down before you lean back... you're taking all the finish out of it at the start of the stroke.

cheers for that - never worked on rowing tech before and see what you mean