Kicking the (metCon) Habit

[James Orr]

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:

The program was quite different than what I was accustomed to. It consisted of a strength training and Olympic weightlifting progression followed by short, intense metabolic conditioning consisting of mostly non-technical movements (ie: sandbag shouldering, box jumps, pull ups, short sprints, etc.). Strength and technical work like the Olympic lifts, hand stand pushups, and muscle ups, were for the most part performed and developed separately from metabolic conditioning. However, they would be put in to the conditioning workouts periodically for testing under metabolic stress. Besides the strength training progression, rather than randomized training, one of the biggest differences in my program was the lack of endurance type conditioning. Most of the time my workouts were very short (3-12 min) and often consisted of unusual movements (think barbell carries or sand bag half-moons) and 400m, 200m repeats or 100m row sprints. Though every once and a while we would test my 5k run.

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?

[Blair Lowe]

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.

[James Orr]

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

[Troy Kerr]

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.

[Steven Low]

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

[Clay Montero]

70s Big also has a basic weightlifting program.

See here

[Aimee Anaya Everett]

Originally Posted by James Orr

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

hey james-
I designed Jocelyn's program to fit her weaknessess while also getting her stronger, more explosive, and overall well-rounded. I'd be happy to post a sample week, if that's what you are looking for. Keep in mind, hers was very met con heavy.
If you're looking to do more olympic lifting with small met cons, then you should look in to following one of the catalyst main page programs.

[Troy Kerr]

Aimee-

I'd love to see a sample week. I have been using this style of approach with my competitive xfit athletes with great success, and would love to see how my template compares with a top level coach!

[Robert Kikuchi]

Aimee,

I would also love to see a sample week if you don't mind. Thanks!

[Aimee Anaya Everett]

Sorry it has been 13 years since I posted a response. We have been traveling!
Here is a week, somewhere in a second part of a 16 week cycle.
Monday

weights in kilos
BS: 71% X 3 X 10 sets
SN DL (I want you to work positioning here, nice and controlled- not fast! Let’s try this again!): 65 X 3, 70 X 3, 75 X 3 X 2 sets

→5 rounds:
• 5 HSPU
• 5 DU

Tuesday

Power clean: (62 X 2, 67 X 1, 72 X 1) X 2
SN Push Press: 70%X 3 X 3 (% off best snatch)

AMRAMP 6 minutes
3 MU
6 DB thrusters

5 X 30 sec hollow rocks

Wednesday-

FS + Jerk: (72% X 3+1, 76% X 2+1, 80% X 1+1) X 2 rounds (% off best jerk)
(*note 72% X 3 X 1 means 72% for 3 FS + 1 jerk. Make sure you pay attention to the rep changes in these waves)
SLDL: 60kg X 5 X 3 sets

4 sets of 5 box jumps pretty high! Higher than you would use in a metcon. Don’t do these for time, do them for jumping power in your legs. So jump down and reset each time to get a good jump. I want you to try to jump up as high as you can and land flat-footed on top of the box. Rest at least 90 seconds between each set.
3 X 10 weighted sit-ups (25# DB)

NO METCON

Thursday OFF

Friday

Power Snatch + OHS: 45kg X 2 + 2 (2 ps, then 2 ohs), 50kg X 2 + 2, 55kg X 1 + 2 X 3 sets
PP + Jerk: 59kg X 2 + 1, 64kg X 2 +1, 68kg X 2 + 1 for 2 sets

Metcon:

4 rounds:
8 rope pull-ups
8 ring push-ups
8 half moons (ea side)

Saturday
Snatch- 77% X 2, 80% X 2, 83% X 1 X 2sets
Clean & Jerk- 75 % X 1 X 3

5 X 100 m sprints (30 secs rest in between)
rest 2 minutes then
30 burpees