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Old 05-03-2007, 06:56 AM   #21
Steve Shafley
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Metcon? Good question! I don't really have a great definition for it. It's a conditioning workout that stresses specific energy pathways. It can be a combination of many different modalities.

Stuff like this:

chinx3
pushupsx5
bodyweight squatsx8

Complete as many rounds in 20 minutes as possible.

Or

1 minute of jumping rope
30 seconds of 32kg kettlebell swings
30 seconds of bodyweight squats

5 rounds

Or (classic Crossfit-style)

Bodyweight deadliftx10
400 meter run

3 rounds for time.
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Old 05-03-2007, 06:57 AM   #22
Steve Shafley
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Light sled dragging to recover. That would work nicely.

Active recovery can be golf and poolside lounging.
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Old 05-03-2007, 07:10 AM   #23
chris hill
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Quote:
Originally Posted by Steve Shafley View Post
Active recovery can be poolside lounging.
yeah, w00t w00t



Steve, by bodyweight do you mean unladen or with a bar that is equal to your bodyweight
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Old 05-03-2007, 07:37 AM   #24
Steve Shafley
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Let's take me.

I'd do it with a 275# barbell. I would be too lazy to load 265.

So, bodyweight ON a barbell.
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Old 05-03-2007, 10:47 AM   #25
Randy Little
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Ok, I looked it up and Metcon = Metabolic Conditioning, which are basically the WOD, I was doing these before I started doing strength work again to get ready for rugby.

I still use the standard crossfit warmup before the strength sessions, awesome.

Hey Shaf, I dont see DB Curls in the workout plan, did you forget about these?
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Old 05-03-2007, 12:42 PM   #26
Steve Shafley
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fit 'em in as necessary.
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Old 05-03-2007, 05:59 PM   #27
Andy Shirley
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Quote:
Originally Posted by chris hill View Post
Steve, by bodyweight do you mean unladen or with a bar that is equal to your bodyweight
I find the word "unladen" to be one of the funniest in the English language. It never fails to recall one of the greatest films made. Its just a question of weight ratios!

For a scientific view:
http://www.style.org/unladenswallow/
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Old 05-04-2007, 09:29 AM   #28
Randy Little
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If I do Back Squats on Monday for strength A, do I do Back Squats on Wednesday for strength B, or should I choose a different squat for Wed?
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Old 05-04-2007, 12:43 PM   #29
Steve Shafley
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Either

1. Choose a different rep range
2. Choose a different squat variant
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Old 05-09-2007, 06:11 AM   #30
Randy Little
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Thanks. I am going to do a different Squat variant.
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