Gant's Hybrid programs

[Chris Bate]

Anton and Allen, thanks for the links and info.

I just bought Robb's "Power Bias" and "Fight Prep" articles. Good stuff!

[Leo Soubbotine]

Peter - if you're lucky like me - you'd have some great genetics

Hm... may be the height is a bit counterproductive for CF but it's not too bad.
Everything else I'm really happy with.

[Anton Emery]

Just got Robb Wolf's Power Bias article after seeing it mentioned here. Man, that guy is so smart, its such a good article, and written so i can understand it. It has definitely given me stuff to think about in my own training.


Anton

[Joe Hart]

Anton- there are a few threads about the power bias and check out the interval with in an interval thread. Some good stuff. It goes well with Gant's hybrid.

[Steve Rogers]

Originally Posted by Gant Grimes

In about 10-15 years. Bring your checkbook.

Altering gene expression to maximize selected capabilities could be a reality within 5 years for those who have fat checkbooks and aren't picky about regulatory approval. Or it might be 50 years, but it'll happen barring some cataclysm.

[Chris Bate]

Originally Posted by Steve Rogers

Altering gene expression to maximize selected capabilities could be a reality within 5 years for those who have fat checkbooks and aren't picky about regulatory approval. Or it might be 50 years, but it'll happen barring some cataclysm.

In what field would that be? Biomedical engineering? I finally know what I want to study in college

[Steve Rogers]

Originally Posted by Chris Bate

In what field would that be? Biomedical engineering? I finally know what I want to study in college

It's probably not on the menu yet. Biomedical engineering, biophyisics, or genetics would be reasonable choices. You need to look at the individual programs. Chaos theory or cybernetics might also be possibilities.

[Peter Dell'Orto]

Originally Posted by Gant Grimes

In about 10-15 years. Bring your checkbook.

Neither my checkbook or my genetics are very impressive.

But maybe Leo has a good checkbook to go with his genetics and will let me borrow one or the other.

[Ken Manning]

This is a tremendous thread going on here. Like probably most here, I have a long and varied (far too varied) lifting experience. This past January, I began performing the crossfit main page WODs, religiously adhering to the mnain site's schedule. Now, I was entering crossfit with a 425 deadlift and 170 OHP (just some examples). After the last couple of months of some grueling "chipper" workouts, etc, my most recent deadlift and OHP numbers were 385 and 160, respectively. I was burned out.

So, after reading through endless forums and message boards, I purchased Mark Rippetoe's Starting Strength and Practical Programming books. I wanted my strength back. However, I also wanted the tremendous potential benefits from metcon work. And then I found this forum and Gant's hybrid program. I'm loving what I'm seeing.

I just finished reading all the posts and am going to take this week to put together a program, probably structuring the intensity scheme in accordance with Ripp's practial programming guidelines.

One quick question:

What's the best way of going about working in the metcons? Now, after reading all the posts, I understand that I should keep them short (5-10 minutes, sometimes shorter when using tabatas) and often try to use heavier versions of some of the benchmark wod's - but is there any recommendation as to which wod's would be appropriate? or is it pretty much just choose any one, modify it for the 5-10 minutes no-rest-intense paramaters and just go for it? Right now I'm thinking about something along the lines of:

(all workouts full body, beginning with oly movements moving towards strenght movements and then a wod)
monday - H + wod
tues - rest
wed - M +wod
thurs - rest
fri - H + wod
sat - L + gymnastics training (total novice here)
sun - rest

will post again when I have a more detailed program in order (exercises, sets/reps, which wods, etc...)

[Joe Hart]

Ken,

I have been using Greg Everett's METCONS on the CA WOD. I have also tossed in some of Coach RUT's WODs and Power Bias girls (thanks Robb)...I generally stop at 5 minutes sometimes going to 10 if I feel good. I doing the Hatch squat routine with Gant's Hybrid. Sometimes the legs are shot and 5 minutes is it. I have split the METCONs up between indoor and outdoor WODs. That will help me with planning for rainy days and the winter here in MN. I am still trying to decided what I am...(oly person that does BJJ or a BJJ that does oly)

Here is a side question for the thread...When you are doing your 5-10 minute METCONs do you kick your own ass or leave a little gas in the tank to pry your face out of your own puke. On the day before a rest day I don't leave much on the WOD table when I am done. I end up under the table as a sweaty drooling mess...

Still like it though...not as injured.