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Old 02-01-2011, 01:47 PM   #5
Kyle Redinger
New Member
Join Date: Feb 2010
Posts: 9

to clarify, longer metcons are 15 to 20 minutes and we like to incorporate 400-800M runs and 250 to 100m rows.

shorter metcons are 2 to 6 minute high intensity

a lot of clients take thursday off and makeup on Saturday, so typically they rest after the long stuff.

5x5 means 5-5-5-5-5 with the same weight, we have people work up in 5 to 10 pound increments each week and that typically stops working well after about 6 weeks.
Owner of CrossFit Charlottesville
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