Daily Workouts: 0500, 0600, 1630
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30 Muscle-ups for time
or if you cannot do the muscle-ups, do
120 pull-ups and 120 dips
Post time to comments.
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MetCon versus Strength Workouts: Constant Variation Maximizes GPP
This blog entry is inspired by Drake’s comment to Vic concerning his alternate programming of 16 April (which I endorsed). I have to provide you with full disclosure: I am a hard-core MetCon (Metabolic/cardiovascular Conditioning) junkie. Some time ago I made the initial step toward healing by acknowledging I had a problem, and even now I continue to fight daily urges thwarting my ultimate reformation.
CrossFit discussion boards and affiliation pages are full of arguments concerning the optimal percentage of “strength days” (consisting of single element lifts: deadlift 1-1-1-1-1-1-1) versus “MetCon days” for athletes wishing to excel as CrossFitters and achieve CrossFit Games qualification. Programming composition is integral to the success of an affiliate and its athletes, evidenced by single affiliates who’ve swept the podium (with 1st, 2nd AND 3rd place) at past CrossFit games. |
*MetCon Goggles Defined: Blatantly stealing nearly the same concept (Beer Goggles) from some brilliant researchers at the University of Manchester in England, who also evidently had way too much extra time on their hands, I have come up with a formula you can use to calculate the probability you are sporting your own set of MetCon goggles:
Glo = the number of years you held a membership at a Globo Gym (def#1) OR the number of years you faithfully performed one or a series of endurance events. σ (sigma) is standard deviation of your weight around your personal perception of its ideal. T-Ed is the combined number of certifications your current fitness instructor(s) hold(s), with one caveat: the certifications must have been staffed or masterminded by instructors laudably featured in past CrossFit Journal articles in order to count (sorry to be elitist, but CrossFit is consistent in endorsing what works). CT ratio is your culinary temptation ratio x/y – the numerator represents the the number of months you could go without eating your favorite “cheat” food, whatever it is (but most assuredly insulin-spiking and overprocessed), and the denominator represents the revulsion-factor of the substance within/upon which you would be willing to low-crawl naked in order to maintain your right to consume that favorite meal EVER AGAIN in the future (8″ deep animal waste sludge considered a 10 and pristine mountain trail dirt ranking a 1). The CT ratio measures not only any guilt factor impacting your training, but also your powers of resistance – if you can manage to turn your nose up at a large helping of Jamie Oliver’s praline semifreddo (for example), you can resist a MetCon. A MetCon Goggle (MG) formula rating of less than one means you’ve done your research homework, and you don’t easily surrender to the deceptive glitter of heart-rate spiking, sweat-inducing MetCons. Between one and 50, you insist on doing something moderately/strenuously cardiovascular each strength day because you just don’t feel like you’ve gotten an effective workout otherwise. You are a cherry-picker, performing all MetCon workouts and skipping all Strength Days when you rank between 51 and 100. At more than 100, an hour-long MetCon workout that consistently leaves you injured and useless for the next two weeks will be your favorite, and the one you try to sell to all your friends! |
I would still be there if it was only one muscle up for time.
My time for 120 pull-ups and 120 ring dips was 23:54.
120 Push Ups and 120 Dips (12 sets of 10) 19:58
120 Jumping pull-ups and 120 box dips in 14:42
30 muscle ups for time
10:40
WOW Crystal 14:42 amazing. …U ROCK!!
I took 27:35 to do 120 jumping pull-ups and 120 box dips.
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