Workout of the Day:
30-20-10
Box Jumps (32″/24″)
Dumbbell Ground to Overhead (20Kg/12.5Kg)
Pull Ups (Chest to Bar)

Post times to comments.

Getting Up to Pace – Colm

Literally, this is my thought process every time I fail to warm up properly for a metcon:

  • Round 1 – Okay, we’re off, jaysus Jimminy/Tony/Devon/Mike is moving fast, better get going and push it.
  • Round 2 – Ah here! This is too intense. I’m tired/sore from yesterday/have that thing tomorrow that I can’t be sore for/I’m distracted by the song that’s on. This really sucks! I’m going to have to stop and quit this metcon. God I feel like death!
  • Round 3 – Seriously? This is taking far too long and too much energy. I better slow down and preserve energy. (And if I’m on my own and haven’t warmed up to speed – Sure I’ll leave it at three rounds, I can always come back and hit it hard tomorrow.)
  • Round 4 – Okay, I’m after half way. Still way too slow for this one. But I think I can make it through it.
  • Round 5 – Right, last round. I can afford to push the pace here. Really attack it and get it done under X minutes.
  • Afterwards – Man, I could have done that so much faster. Why didn’t I?

I used to be absolutely terrible at warming up for metcons. If I knew I could push jerk 60Kg, I wouldn’t dare attempt 1 rep at that before the metcon because I “didn’t want to tire myself out”. If I had limited pull ups, I’d do my first ones in the workout. As a result, I always got that lactic acid hit about a minute into the metcon and wouldn’t hit my pace until close to the end. I got fitter, but I could have gotten and lot better and posted better times along the way had I warmed up properly.

Now, I make sure I do a good few reps of the workout, at the workout weight, well before the clock starts. The first time you lift a weight your body will tell you it’s pretty heavy. After a couple of reps, you won’t be fatigued (as I used to think), your body will have gotten used to the load.

You’ll see me do this with classes where we’ll do 1 rep of every exercise, then 2, then 3, then mobilise some more. Repeat that sequence of 1,2,3 reps again at a slightly higher pace (or maybe more volume) and get the heart rate up and the body primed for the workout well before the clock starts. In much the same vein, we’ll do a few 20-50m sprints before we do our first 400m repeat. That way, you’re not getting that first wave of metcon nausea in the workout. You’re mentally and physically gotten yourself up to speed in time for the workout, and can push at a much better pace during the metcon.