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Entries in Metcon (2)


CrossFit Metcon Workout - 55 Push-ups, Pull-ups, Sit-ups - 150 Air Squats, 225 Feet Walking Lunges, 75 Back Arches

Another Metabolic Conditioning Workout I did over at CrossFit Langley. It consisted of two parts:

Part one was a Ladder workout with Pull-ups, Push-ups and Sit-ups. Usually you start off with 10 reps per set and drop one rep off per set till you are left with your last set of only 1 rep, it works out to 55 reps in total so I generally just do 5 sets of 11 reps. Works out to be the same but I find I do less walking around and get them done faster this way.

Here's how my "Ladder" was divided up:

  • 5 sets of 11 Pull-ups (55 reps total)
  • 5 sets of 11 Push-ups (55 reps total)
  • 5 sets of 11 Sit-ups (55 reps total)

Part two consisted of three rounds of the following:

  • 50 Air Squats (150 reps total)
  • 75 feet of Walking Lunges (225 feet total)
  • 25 Back Arches (75 reps total)

I really found part two very tiring but still pushed hard and made it through :)


CrossFit Langley - 24 Minute Metcon Workout

I asked the good folks Darren and LeeAnn over at CrossFit Langley if it would be OK if I setup my camera and recorded some of the workout routines and they gave me the thumbs up! CrossFit Langley is the Gym I workout at here in Langley, I try to go around 3-5 days a week depending on what's going on in my life.

This days workout was based on a Metcon which stands for "Metabolic Conditioning" (cardiovascular conditioning or "aerobic" conditioning). It was time based (24 minutes) and we basically had to do as many rounds as possible of the following: 

  • 100 Meter Rows
  • 8x Box Steps
  • 5x Pushups
  • 4x Horizontal Rows
  • 7x Situps
  • Then Repeat for 24 minutes...

You kind of have to pace yourself for these longer workouts our you can burn out pretty quick, I like to start out a bit slower and then pick things up a bit near the end depending on how I'm feeling.

My camera only records 20 minutes in one shot so the last 5 minutes are missing but you will get an idea watching the first 20 minutes or so ;)

If you live in the Langley area and want to try out a great no pressure CrossFit Gym then checkout CrossFit Langley.