Return of the Real Met-Con

Yesterday's workout turned into Virtual Shoveling, sans "virtual", for Maximum Aggravation and Snow Down My Pants. Obviously, PR.

Last night, I decided I could put off the inevitable no longer. It was time to do a Real Met-Con. Not a "hybrid" five minute met-con, not a "practice" met-con like last week's Fran... I did a straight-up, honest-to-Eva, Real CrossFit Met-Con. And I got my ass KICKED.

Today's Fight Gone Bad was the first RMC I've done since the first week of December, when I did an Rx'd Christine. Although that technically doesn't count, since it's pretty short, and includes three non-Goat movements. The Byers' definition of a "Real Met-Con" is something that (a) takes at least 15 minutes, (b) includes at least three rounds and at least three moves, (c) includes at least one weighted move, and (d) includes at least one of my Goats. So something like Michael doesn't count, since it's totally unweighted. And something like Unworthy doesn't count, because while it's serious business, it's too short. A few examples of Real Met-Cons include Kelly (five rounds of hell), Filthy Fifty (herds of Goats), and Fight Gone Bad.

Given how long it's been since I've tested myself metabolically, I figured I might as well get the cardiovascular slaughter over with. Choosing FGB was a no-brainer, considering this is one of my worst workouts - lots of weighted stuff, with two serious Goats. To set this up, I did FGB in September '08, with a score of 202... but with so many subs that it's not even worth comparing. More meaningful is the FGB done using the same exercises (but lighter weights) in April '08, with a score of 228.

No buy-in (except for a normal warm-up) or cash out today.

Workout - Fight Gone Bad (almost Rx'd... 12# wall ball was the only scale)

• Wall-ball @ 12# med ball
• SDHP @ 55#
• Box jumps @ 20"
• PP @ 55#
• C2 Row

Wall-ball: 19 - 18 - 20 = 57
SDHP 55: 15 - 14 - 14 = 43
Box Jump: 18 - 16 - 16 = 50
PushP 55: 10 - 10 - 10 = 30
C2 Row: 13 - 13 - 12 = 38

Total Score: 218

So ten less points, but more weight. I'll take it, considering by the middle of the FIRST round I had already swore, stripped and fell off my box. (That usually doesn't happen until round three). Interestingly, today my LUNGS were the limiting factor, not STRENGTH. Having those push-presses fourth in the series did me no favors, but all my mini-breaks were to catch my breath, not regroup my muscles. Given the lack of Real Met-Cons in my recent programming, and all the mono-related time off, this was to be expected.

If Max Lewin's theory of persistence is right, however, then this is FANTASTIC news. All I have to do now is trash my strength program and go back to met-conning until my lungs come back!

Psych. Duh.

My plan of attack stays EXACTLY THE SAME. My strength-focused 3x5 program stays EXACTLY the same, and my shorter, heavier met-cons stay EXACTLY the same. The metabolic conditioning will come back. In fact, according to Max, Struck and the other coaches who weighed in, cardiovascular capacity is the easiest to get back. So I am not going to worry about it. At all. Not even for a second. In fact, I think the next time I do FGB, I'm going to hit it backwards... how fast can I hit my goal score of 300? Maybe it takes me 20 minutes, maybe 22 or 23... but that seems to be a good fit in my plan to Get Diesel (and achieve Total World Domination).

SPECIAL BONUS DOWNLOAD: Fight Gone Bad - NH Style MP3. It's a mix of Chemical Brothers, Linkin Park, Juelz Sanchez, Crystal Method and Roni Size, and it's got a loud siren at all the minute marks. Plus it's totally work/family safe - no curse words at all. (You hear that, Mom?) Plus it's got an extra minute or two of music after the last siren, so you have something to listen to when you're flat on your back. Enjoy!