I’d like to justify why we program the way we do and why most coaches will tell you, some of the hardest workouts are the Tuesday and Thursday MetCons. Why it’s essential to your CrossFit career that these days are one of the most important out of the week.
3, 2, 1… GO!
Monday’s and Wednesday’s for the most part will always have some sort of strength or strength complex. This is necessary because I want to utilize that time we have to build the most muscle endurance and pure strength we can. Once that is completed we move on to a metabolic conditioning workout (MetCon). From here our goal is to put in as much effort as possible to get the time and reps we want! As an athlete you must push yourselves through the 12-24 minute workout we have during these days. I see it all the time and I LOVE how everyone looks after Monday and Wednesday workouts, ded on the floor. Almost always no one complains about the workout in itself and how HARD it was. If anything all I get is “FU Coach Mike for that workout!” with a little chuckle afterwards and all I do is smile back and say, “Hey! At least I did it with you!!!”
NOW… Tuesday’s and Thursday’s… my my my.. here we goooooo!
Let me start it off with a few questions. When endurance runners train, do they run 20 miles everyday? When weightlifters train, do they lift 100% of their 1RM everyday? I’ll answer for you to both of those questions, absolutely NOT! They would never get better! They probably won’t increase their distance or become faster in a timely manner, they probably wouldn’t get to that new PR lift. Unless they are on that miracle drug we call steroids, it’s not happening. AND IF THAT, most athletes that do performance enhancing drugs, STILL put in that hard work. As less aggressive with time as Mondays and Wednesdays workouts are, by ranging from 12-24 minutes, it seems like everyone puts in the most effort there. BUT, what if I told you that you can build up your lung capacity in a shorter amount of time and burn a significant amount of calories by going 2x’s harder than you did in a shorter metcon vs a longer one? If you’re an athlete and think that shorter workouts are easy, you are dead wrong. What I am going to say is that in the short amount of time, you’re probably not pushing yourself as hard as you think. Your mindset is thinking, “OH IT’S JUST 5 MINUTES, LAME!!!!” Well, you ever done Fran? Ever have Fran cough? If you’re saying yes to both, that workout (for most) doesn’t last more than 5 minutes! Beeeeelieve that!
That being said, I program Tues/Thurs so we can really focus on our skill work as well, (i.e. gymnastics! pull ups, hspu, toes to bar, rope climbs, box jumps.. etc) and hit a portion of strength to add a bit more resistance in there for our muscle endurance. Then we move on to our short burner MetCons. These are specifically designed for you to go FAST. Figure out your pace and stick to it. Find a better breathing pattern when you’re actually trying to do things unbroken. My intention is also for you to take advantage of learning how to KIP, BUTTERFLY, STRICT PULL UP, HANDSTAND PUSH UP or WALK! Let me tell you, I’m no where to being perfect in any of those…. I don’t think anyone is! Remember, perfect practice makes perfect.
So here’s what I’m saying about Tues/Thurs workouts. GO HARD! PRACTICE THE SKILL! Push yourself to get that strict pull up or handstand push up. Understand the meaning of pacing vs. going FAST!!! I want you as an athlete to drive yourself to do better each day. I know we’re all here to be healthy and fit, but make it a challenge or else it’ll get boring. Lets sharpen those tools that we’re developing each week. Remember it’s still the beginning of the new year, everyday should be a challenge and FUN! Get on track and lets finish January strong! AND if anything you can say “FU COACH MIKE! THANKS FOR THAT ONE!!!” I’ll smile and still say, “Hey, atleast I did the workout with you!”