Alternative to pull ups & rowing in Metcons

hug0

Hi,

Trying to do a few metcon workouts with my training. I train at home so I dont have a chin up bar or rowing machine. What would people recommend for an alternative?

This was a metcon I did today-am I doing it right?

15x kb swings 12kg
15xsquats no weights
15xsitups
50 skipping

as many round for 20 minutes.

Is this metcon training enough to keep yourself in good condition? Should I keep up running also? I try and do a long cycle (35 miles) once a week . Was thinking 2/3 metcons for 20 mins or so, a run and a cycle once a week.

Also if I did the above metcon today, how many times do I do this same session before changing to a different metcon workout. I saw that the crossfit guys said to change it up but also to work on improving your times. Just a little confused on what way to do it.

Also with the skipping does it have to be double unders? Do girls try and do the same workouts/weights as guys?

Sorry about all the questions, just want to do it right! Im a runner but Im getting bored of just doing running, plus I feel Im not getting the results with the work Im putting in.

Thanks in advance!

Hanley

To answer your title.... inverted rows and burpees.

If no one else answers the rest before I've a few minutes, I will later.

d'Oracle

hug0 wrote: »

Is this metcon training enough to keep yourself in good condition? Should I keep up running also? I try and do a long cycle (35 miles) once a week . Was thinking 2/3 metcons for 20 mins or so, a run and a cycle once a week.

Why not? The crossfit folks all do occasional more endurance based workouts or strength based workouts. Its not all metabolic conditioning. If you like doing a bit of cardio now and again do it, its your life.

hug0 wrote: »

Also if I did the above metcon today, how many times do I do this same session before changing to a different metcon workout. I saw that the crossfit guys said to change it up but also to work on improving your times. Just a little confused on what way to do it.

I did something like what you are doing for a few months.
(as an aside: I lost a fair bit of weight doing it) I basically timed the workout and tried to beat it the next time I did it.
However, I didn't do the same workout over and over again. It might be 2 weeks or so between one and the next. I say this because I reckon doing the same metcon a few times in a row would have gotten really boring for me really quick.

hug0 wrote: »

Also with the skipping does it have to be double unders? Do girls try and do the same workouts/weights as guys?

No and Yes/No.;) Good examples of scaling crossfit workouts can be found here: http://www.crossfitbrandx.com/index.php/forums/viewforum/16/?f=16
Its basically scaling options for the crossfit.com workouts. I used this as a guideline though.

hug0 wrote: »

Sorry about all the questions, just want to do it right! Im a runner but Im getting bored of just doing running, plus I feel Im not getting the results with the work Im putting in.

Thanks in advance!

Its not necessarily right or wrong.
If you want to throw some metabolic conditioning in with your workouts there are tonnes of ways to do it. Crossfit is only one approach to it. But its fun and can keep the boredom away.
We had a metcon thread which might give you a few ideas too, (http://www.boards.ie/vbulletin/showthread.php?t=2055968930) but it sounds like you are off to a good start.

You can get a door way pullup bar fairly cheap that doesn't require any damage or anything.

Transform

i would vary up the metcons all the time so get about 10 to pick from and keep changing

I rarely do the same metcons all the time - crossfit cindy, fran and barbara being the exceptions and thats like once every 6 weeks maybe

hug0

Thanks for your help guys, I read through the metcon thread. Will try a few more, nice to be able to do a good workout in 20 mins also!

here to be trained

what does metcon mean? is it some sort of abbreviation? i hate abbreviations..

d'Oracle

here to be trained wrote: »

what does metcon mean? is it some sort of abbreviation? i hate abbreviations..

Metabolic conditioning.
Its working out to improve the efficiency of delivery of energy to the muscles.

But I probably have described that poorly.

Colm_OReilly

A MetCon is essentially any time we do a workout that's either scored or timed. We use it to distinguish it from 'cardio' which many will regard as steady state mono structural activity (i.e. just running, or rowing, or cycling). MetCons will generally contain 2 or more elements to them (e.g. running and overhead squats)