[RossMc]

I'm sure you guys (and gals) will be full of knowledge on this one. When 'making up' a metcon, are there particular moves that should/shouldn't be included? For example (and just for the sake of discussion really; I know we're not keen on 'em in here) isolation exercises - is it a good idea to throw those into a......er....21, 15, 9? Or should compounds be used exclusively? At the moment I'm scaling/altering the CF WODs, but would like to start creating workouts to suit my own goals and abilities, and to keep it interesting.

Any help gratefully received

[Ben]

I would stick to compounds or complexes (thrusters) if you want a challenge.

Depending on whether you want a medium or hard intensity, chose the exercises and sets/reps/rounds etc

I prefer to make and adjust mine, good lay outs i've used have been:

21-15-9: for two moves, complex and a toughie for example DB thrusters and burpees, or three medium intensity but more of a flow e.g. wall ball, swings, double unders.

Deck of card workouts are absolute killers! just keep the motivation there, easy exercises such as pushups, squat jumps, swings, double unders become a right chore

simple routines, i find are easy to keep you pushing it hard, trick you into seeming easier:
10x
6 burpees
12 squat jumps..

5x
5 deadlifts
10 burpees

5x
15 thrusters
6 chinups

or timed rounds, similar to that of the chief, if you remember that:

amrap in 3 min
3 cleans, 6 pushups, 9 squats.
rest 1 min
x5

3 minutes of double unders, every miss = 1 burpee.
3 minutes rest
x3

just have fun with it, put anything together, for example: thinking on the spot here, so go easy:

100 squats
90 rope turns
80 pushups
70 lunges (35 ea)
60 swings
50 Double Unders
40 wall balls
30 jumping pullups
20 thrusters
10 burpees

just mix and match, after a while of training you'll become wise enough and find out what goes well and what doesn't, just one of those things =)

hope that helps at all =/

[greg]

RossMc, on Feb 18 2009, 01:35 PM, said:

I'm sure you guys (and gals) will be full of knowledge on this one. When 'making up' a metcon, are there particular moves that should/shouldn't be included? For example (and just for the sake of discussion really; I know we're not keen on 'em in here) isolation exercises - is it a good idea to throw those into a......er....21, 15, 9? Or should compounds be used exclusively? At the moment I'm scaling/altering the CF WODs, but would like to start creating workouts to suit my own goals and abilities, and to keep it interesting.

Any help gratefully received

if you have a CF journal subscription I'd watch workout programming lectures on CF.

isolation moves are avoided as they don't require much energy, are rarely functional, and exhaust quickly. the idea of metcon is to use full body movements to push your body to its lactic acid thresh-hold.

there's different ways of doing them, eg with fran you alternate pushing with pulling, and so whilst one half of your body recovers you beast the other. weights and reps are usually designed to keep power levels similar between movements.

tbh there's for too much info for me to try and summarise, and you also just need to get a feel for what is a good workout.

[RossMc]

Cheers guys, I get the idea. Think I've been on the right lines (ish) so far, but will remember to avoid iso. Also like the idea of beasting one part while the other recovers, that might be my new motto!

[greg]

as a rule of thumb

heavy hard and fast workouts usually have between 30-90 reps (fran, elizabeth, isabel etc)
medium workouts (~20mins) about 300 reps (most common cf workouts)
longer endurance ones 700 reps (filthy fifty etc)

workout can be based on number of reps, or a time goal (as many rounds as possible in 20 mins), or plain strength with no time restrictions

it's best to combine 1, 2 or 3 compound exercises. they can be weight lifting/ gymnastic or monostructural (running, rowing, biking, swimming, skipping etc), this keeps it simple and easy to understand.

if you look at programming there is a pattern to it, it does tend to workout towards a full body routine, with strength and endurance mixed in. You don't want to make somebody beast their chest with low rep heavy stuff 3 days on the trot, but you don't want them adapting to a similar pattern. the WODs are not 100% randomly chosen, there is a pattern to the chaos.


actually i just remembered their a free pdf on this

*goes to bed

theoretical template for cf programming

[RossMc]

Cheers Greg, printed and on my desk for some light lunchtime reading

[marcus clarke]

Ive been trawling through all of the crossfit workouts on you tube and have put them all in a book (spreadsheet style) If i ever want a different workout that is never posted I turn to my book and pick one.

I know a few people who use a pack of cards and choose 4 ecercises and then flip each card completing those number of reps for that suit / exercise chosen. (face cards are 10, Ace 15)

I probably have over 200 workouts in my book to choose from, so it never gets boring.

[greg]

marcus clarke, on Feb 21 2009, 10:17 AM, said:

Ive been trawling through all of the crossfit workouts on you tube and have put them all in a book (spreadsheet style) If i ever want a different workout that is never posted I turn to my book and pick one.

i've kinda meant to do the same, would you ever consider sharing?

[marcus clarke]

greg, on Feb 21 2009, 08:34 PM, said:

i've kinda meant to do the same, would you ever consider sharing?

I could try and post my files on here, not sure how though??

[Johny Cash]

Here's some I've had from CF board so credit to them for these.

Attached File(s)

•  Short_Heavy_Metcons.doc (61K)
  Number of downloads: 11
•  Comprehensive_Bodyweight_Workout_List__v1.5.pdf (129.43K)
  Number of downloads: 3