The Downlow on MetCons

  2017-10-25 10:00AM

A MetCon, which is short for metabolic conditioning, is a staple in the Crossfit training methodology. It typically consists of 2-3 different movements, with either a certain time to complete the movements, or as many repetitions of those movements in a window of time. The type of MetCon is important as the work requirement changes. If you are given 7 minutes to complete as many rounds of movements as possible, you will approach it much differently than if you had 20 minutes of work to complete. The movements and time domains vary, which allows the athlete to test different levels of aerobic and anaerobic capacity. This variability of MetCons are what make them so valuable in our programming. MetCons not only help increase our overall work capacity, but are one of the most effective ways to burn fat fast. MetCons increase time under tension, which can impact form as fatigue sets in. With a change in form comes a higher risk of injury. This is why your coach establishes proper movement patterns and implements scaling for the athletes in class. Your 95-lb. thruster feels very different after running 400m and performing 21 pull ups! Make sure to take your coach’s suggestions seriously as this will give you the best chance at reaching the intended stimulus of the workout. You do not need to do five MetCons a day to become a very fit athlete. All you really need is some focus and intensity in your one MetCon for the day. Greg Glassman, founder of CrossFit has said, “Be impressed with intensity not volume.” In its original intent CrossFit was made to be short in duration and high in intensity. A single, intense dose of CrossFit a day is enough to obtain and sustain lifetime fitness. If you are putting the work in, progress will be made over time. Don’t forget to look back and see how far you’ve come!


What does the name mean? It means perseverance. Molon Labe represents every man’s and every woman’s struggle and the power to rise above. Everyone faces battles in life. Molon Labe is where you will find your inner strength. You will succeed. You have the power within. We are here to guide you through your journey.

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