Saturday 7.6.19

Permanence, perseverance, and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
— Thomas Carlyle

Whats a Metcon?

We use the term a lot in CrossFit. Metcon is short for “Metabolic Conditioning.” Our body uses a chemical known as ATP for energy. The way we use ATP can be categorized into 3 metabolic pathways. These pathways are the Phosphagen pathway, Glycolytic pathway, and Oxidative pathway. The Phosphagen pathway dominates the highest-powered activities, those lasting from 0 to 30 seconds. The Glycolytic pathway dominates moderate-powered activities, those lasting up to 4 to 6 minutes. The Oxidative pathway dominates low-powered activities, lasting anywhere from several minutes to several hours.


The first two metabolic systems, Phosphagen and Glycolytic, are considered “anaerobic” while the third, Oxidative, is considered “aerobic.” High and moderate powered efforts lasting up several minutes (approx., 4-6 minutes) are anaerobic, while low powered efforts lasting more than several minutes are aerobic. There are several examples of each in CrossFit. Phosphagen can be a max effort ranging from a 100m sprint to a 1RM Clean and Jerk. Glycolytic would be a workout like Fran or Grace, specializing in high intensity. These examples are considered anaerobic. The Oxidative (aerobic) system tends to be compromised of longer workouts with movements like biking, running, swimming, and jumping.

Well rounded, overall fitness, which CrossFit encourages and develops, requires competency and training in each of these pathways. Balancing the stimuli and adaptations of these determine the metabolic conditioning or that we implement in CrossFit. It is important to be able to run 2 miles at a consistent and strong pace, while also being able to sprint 100m at a full effort. Each have their own benefits and place in a person’s metabolic abilities. The more you train with a constant variance, the more well-rounded, and optimally fit, you will become.



Flight Simulator then,

Quick Primal



KB Swings

Rope Climbs


Partner WOD

4 rounds for time of:

4 Rope climbs (15ft)

30 Wallball shots (20/14)

50 Kettlebell swings (53/35)

70 Double-unders


Partner WOD

4 rounds for time of:

4 Rope climbs (12ft)

24 Wallball shots (14/10)

40 Kettlebell swings (35/26)

50 Double-unders

Fitter Faster:

Partner WOD

4 rounds for time of:

4 Rope lower and raises

20 Wallball shots (10/6)

30 Kettlebell swings (26/17)

50 Single-unders