Beware of the sexy met-con
Alex, mentally preparing before a set of front squats
Although everyone loves a good met-con workout (metabolic conditioning) for it’s fast pace, variety, mental challenge, and great post-workout feeling, the foundation of any fitness program should be strength and proper form. Here’s an excerpt from an excellent post from the Whole 9.
People often make misguided assumptions about CrossFit workouts based on what grabs their attention on paper. “Tough workouts”, “elite athletic training” and “high intensity” translates as high repetitions, endless rounds, a grab bag of exercises (often seemingly chosen at random), or some combination of the above. And there’s a trend, especially among those new to CrossFit and inexperienced with programming, to ride that met-con train all the way to Cortisol Crazytown.
I’m here to caution you… beware the lure of the Sexy Met-Con.
For some (especially those new to CrossFit), the lure of something like the Filthy Fifty or the “300” workout is undeniable. Hundreds of reps of various bad-ass exercises all in one workout? That MUST be good fitness. New trainees doing their own programming fall quickly into the Sexy Met-Con trap, piling on the reps, adding more and more exotic movements, needing an excessive amount of time to complete the workout. They get beyond creative, making up workouts so complicated that you need a map and a flashlight just to follow along.
Trainees aren’t the only victims of the Sexy Met-Con pull. New coaches and affiliate owners fall into this trap as well. What looks like you put more effort into your programming – seven rounds of five different exercises with a complicated rep scheme, or “Back Squat 5×5”? What’s an easier group class workout – a 20 minute light-weight met-con, or a structured PMenu-style Olympic lifting session? This isn’t a dig on those coaches or affiliate owners – I get it. The pressure to get creative and put out fresh “unknowable” workouts every day is enormous. There is also a need (real or perceived) to drastically distinguish themselves from their Globo-Gym competition. Add in the pressure from clients to make them SWEAT so they feel like they’re getting what they pay for and the Sexy Met-Con becomes an easy go-to on all counts.
Read full post here.
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Tuesday’s WOD:
A.) Thruster
3-3-3-3-3
B.) 500m Row
20 Wall Balls
15 Burpees
i heard that!…..let’s bring in the heavy equipment!
never found the met-cons to be sexy. Destructive? yes, but not sexy. But the deadlift? now that’s what i call sexy!
Based on this post, I think I have a pretty good idea of what the majority of our workouts are going to look like in the near future…
Goodbye Sweet Met-Con… I will miss you! Come back soon!
Fear not, Terin. This post is not to serve as a farewell to metcons, but more so to reiterate the importance of the strength workouts we currently, and will continue to do.