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...)