View Full Version : Are the Metcons interchangeable?

Lisa Walker
05-09-2009, 07:14 AM
Hi, Guys,

(I promise once I get ramped-up here, I won't have such painful questions.)

Are the metcons interchangeable? I missed one because of time constraints and I'd like to do that metcon with the next scheduled lift in place of the metcon that's there. (I am sure the metcons are paired with the particular lifts that day by design to compliment them and as a normal rule, I won't be changing anything.)



Allen Yeh
05-09-2009, 07:23 AM
Welcome, and don't worry about the questions.

I'd say no because Greg usually programs in the metcons to compliment the weeks lifting or rather so that it won't subtract from the weeks lifting. I haven't been following the CA WOD too closely the last few months as I'm off Oly until at least July. but Greg used to program more intense metcons on some days and easier ones on other days.

Metabolic Conditioning

CrossFit-style metabolic conditioning is included on Tuesdays, Wednesdays and Fridays during normal weeks; this schedule is modified during the final week of each mesocycle to accommodate peaking for the final testing day. These workouts in general follow a medium-heavy-light schedule—medium on Tuesdays to get in some fanny-waxing without disrupting Wednesday’s potent strength training load, heavy on Wednesdays for some serious wienie-shrinking that can be recovered from on the subsequent rest day, and light on Fridays to maintain metabolic AKP without taxing the athlete too much for Saturday’s training.

These workouts are varied to a large extent, but are by no means random. Exercises are selected in consideration of both the demands and effects of surrounding strength training; that is, both redundancy and disruption are avoided as much as possible. Duration is kept brief—typically in the 5-10 minute range if performed as expected—again to minimize disruption with the strength training.

The above statement was more applicable to the old cycles Greg was running this current cycle is a bit different in approach than before.

Lisa Walker
05-09-2009, 07:42 AM
Thank you for responding so quickly, Allen. I figured that was probably the case. :)