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Old 07-03-2011, 10:25 AM   #1
James Orr
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Join Date: Mar 2010
Posts: 9
Default 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:

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?
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Old 07-03-2011, 02:36 PM   #2
Blair Lowe
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Join Date: Jun 2007
Posts: 593

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.
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Old 07-03-2011, 04:08 PM   #3
James Orr
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Join Date: Mar 2010
Posts: 9

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.

Military Press

Power Clean

Bench Press


Optional met-con
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Old 07-03-2011, 04:31 PM   #4
Troy Kerr
Join Date: Aug 2009
Posts: 248

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.
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Old 07-04-2011, 08:45 AM   #5
Steven Low
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Join Date: Mar 2007
Posts: 3,091

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
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
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Old 07-04-2011, 09:30 PM   #6
Clay Montero
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Join Date: Jan 2011
Posts: 10

70s Big also has a basic weightlifting program.

See here
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Old 07-07-2011, 11:58 PM   #7
James Orr
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Join Date: Mar 2010
Posts: 9

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


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

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?
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Old 07-08-2011, 12:12 AM   #8
aldrich marlin
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Join Date: Jul 2011
Location: usa
Posts: 5

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...
San Francisco Boot Camp
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Old 07-08-2011, 12:53 AM   #9
James Orr
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Join Date: Mar 2010
Posts: 9

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.
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Old 07-08-2011, 01:05 AM   #10
James Orr
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Join Date: Mar 2010
Posts: 9

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