Crossfit girls, come talk to me about something

[wambam]

If you had to guess an average length of the metcons at your box, what would you say? Also, how often is the metcon 20 minutes or longer? What do you consider short, average, and long?

My box recently switched from trainer programming to paying OPT to do our programming. I've seen a dramatic shift in the length of the metcons. Just curious what is considered short, average, and a beat down at your gym.

[joenali]

What's a metcon?

[starryfish]

Short= <10mins
Medium=~15 mins
Long=20+ minutes

*usually have 1 long WOD per week

[wambam]

Aug 19, 2013 10:25:53 GMT -5 joenali said:

What's a metcon?

The WOD, not including an untimed strength session

[itsme]

WODS were most of session until recently. The box changed up their ways and now we do strength training after the warm up (which might as well be a WOD). After that we do the WOD which is not to be longer than 20 minutes although my last one was 24 minutes so you can keep going after the 20 minute mark. Before that the WODS would sometimes go up to 40+ minutes. Saturdays are all team/partner WODS.

[suzyp]

I would say that 2-3 times a week we have a 20-25 minute cutoff for the WOD, so for me, they are that long, for others they are not. We have been doing hero WODs on Fridays lately, so those are usually longer, last Friday we had a 34 min cut off (b/c we started with 34 mins. left in the class!)

But I agree with Starryfish's estimations I think. I find that most of ours are 20 minute-ish. I will say that they have changed the programming in the last few months so we don't do as much strength training during class as we used to - we usually just do it on Mondays and then do the WOD. We now have "homework" that we should do sometime during the week, which includes lifting, running or rowing and gymnastic/pullups movements.

[mrsgoontz]

We usually have 1-2 long WODs a week (15-20 minutes). Most are mid-length (12 AMRAP or so).

Days that we have a lighter skill/strength we will have a longer WOD.

[mandiespharm]

Aug 19, 2013 10:27:09 GMT -5 starryfish said:

Short= <10mins
Medium=~15 mins
Long=20+ minutes

*usually have 1 long WOD per week

This is hows our usually is and we have 1-2 per week long and mostly medium.  We do a strength workout first which is the same each day of the week (ie Mon = thrusters, T= deadlift, etc.)  Sometimes if we have just a metabolic day like today it will run longer since 8 x 400 with 90 seconds rest = min 16 min plus rest 

[wambam]

Aug 19, 2013 21:36:12 GMT -5 peachy said:

How did yours change, Wambam?

12min used to be average. Now they're almost all 20min.

Like I said, my gym is now paying opt to program for us instead of having an in house trainer do it. I don't know how I feel about it yet.

[rugbywife]

I would have to talk to the owner of my box but I get the feeling she programs not by length but by the weight lifting program we follow...

We follow what is called a 'wendler', which is a 4 week cycle to build strength...so W1 you do a certain % of your 1RM for a certain number of reps, then W2 you do a higher % of your 1RM for slightly fewer reps, then W3 you do a really hight % of your 1RM for even fewer reps, then W4 is a 'deload' week where you only do 50% of your 1RM for a certain number of reps. (I could go into more details but it takes a while).

Anyways...I get the feeling that she programs our WODs around what we are doing in terms of load for the weight....some weeks are 'medium weight and fast' - so nothing overly heavy in the WOD and the WOD is less than 15min...some weeks are heavy and fast...so heavy weight and less than 10 minutes, other weeks are a mix of medium weight and body weight and last about 15-20 minutes. And then some weeks are light weight and body weight (with maybe 1 barbell move in the workout) and last 20 - 25 minutes. Very few WODs last more than 25 minutes - even when the slowest person (ie. me) is doing them .

These are the WODs on Mon-Fri. On Saturday and Sunday there is no weight training component. As a result there is a longer warm up, involving mobility work usually, and then there is a long WOD - usually 30-40 minutes. On Saturdays it is always a partner WOD because we have so many members and fewer classes on the Saturday. We also have other classes during the week: a couple of mobility only classes and one awesome 90 minute lifting only class (my favourite - as you can tell I prefer the heavy lifting to the gymnastics/body weight aspect of it all).

Anyways, that's pretty much what I have figured out from my box...and yet I don't think she programs like this consistently...these are the WODs from the last two days and clearly they don't follow the pattern I outlined, lol

MAX REPS of Squats as listed... 30 minute TIME CAP. You can rest as needed after your run and before you squat and to change your weights as long as you finish the whole WOD in under 30 minutes.

Run 800 m
MAX Air Squats in 2 minutes
Run 600 m
MAX Back Squats in 2 minutes (125/85)
Run 400 m
Max Front Squats in 2 minutes (115/75)
Run 200 m
Max Overhead Squats in 2 minutes (95/65)

And this was yesterdays:

WOD: AMRAP 12 minutes

6 Overhead Squats (135/95)
12 Box Jumps (24/20)
6 Burpees
12 Toes to Bar