Kicking the (metCon) Habit
 

I can't tell you how much I loved Jocelyn's article, and I'd love to hear more about what this actually looked like:

I started following The Fitness Conduit when I realized I wasn't really progressing or enjoying mainpage CrossFit. I love The Fitness Conduit, but I'd love to something with more steady, regular work with weightlifting even more. Exercise is something I do for health and enjoyment, and I really enjoy weightlifting.

Could you describe how Jocelyn's program was put together? Or if that's kind of proprietary knowledge, how would you put together a recreational weightlifting/short metcon program where you lift two or three times per week and do two or three metcons?

James, check out Justin Lascek's 70'sBig page. I think what this CFWichita program has evolved into was something like that. Or check out Gant's hybrid program but it's not as fleshed out I think as Justin's.

Thanks, Blair. I've actually been doing 70's Big for the past few weeks. I'm not sure what the best way to work olympic lifts in instead of the basic barbell lifts would be.

For those that don't know, 70's big is a linear progression program in the spirit of Starting Strength.

Monday
Squat
Military Press
Chin-ups

Tuesday
Power Clean
Dips
Met-con

Thursday
Squat
Bench Press
Dips

Friday
Deadlift
Pull-ups
Met-con

Saturday
Optional met-con

Its nothing too complicated, at least with my athletes. The olympic lifting is set up on a certain program, handstand pushups and other gymnastic skills you can just use charts like Steves modified version for gymnastic movements on "The Fundamentals of Bodyweight Training" article from eatmoveimprove.com Power and Strength elements come first, metcons just use some common sense. For example, I do not like doing olympic lifting in metcons in excessive numbers, all we are trying to do for that metcon is fatigue the athlete and make them focus on executing the technique for that lift more. So.I may do something like 5 cleans based off of 40-50% of their 1rm, 10 burpees, 15 situps, for 6 rds with 1 minute rest.This is of course one example. We have had great results this way. I love the article as well. Certain movements are always going to be gassers, burpees, kb swings, wall balls, slam balls, running, etc. I honestly do not beleive that programming for a crossfit games champion is a challenging task, you just have to have the knowledge of when to move certain movements in, and realize that some movements have a greater carry over to other movements than others. You can't develop everything at once. And of course having a patient athlete that is dedicated to training is always nice.

If you're still into competing for CF you would probably want to work more of the Oly stuff for your strength/power work since those are the most technical and will take the longest to become proficient at especially under metabolic stress

70s Big also has a basic weightlifting program.

See here

It looks like Pendlay's Beginner's Program could be a good fit.

http://www.pendlay.com/A-Training-Sy...ers_df_47.html

In a weightlifting program like this with a lot of singles, how long does a person typically resting between lifts? For example, Workout 1 from Pendlay's Beginner Program looks like:

Snatch: 1 x 10
Clean pull + hang clean: 1 x 5
Push Press: 5 x 3
Back Squat: 5 x 3
Complex

If you were waiting 5+ minutes between each snatch like you usually do between max effort lifts, it'd take an hour to get through them. Is that just kind of how it goes when you start getting into the sport?

HI all,
The routine mentioned here by James Orr is much helpful and better one in all the aspects and I think that if some one follow that one will surely got the much benefits out there...

I think what intimidates me is all the volume. I know how exhausted I feel after getting through a 70's Big workout, and this seems like twice as much volume.

I let a friend borrow Greg's book. Argh. Really wish I could look at his beginner's program!