300 Met-Con Workout
Written by Melissa   
Wednesday, 30 November 2011 18:13

My body is shaking and I am starving - the marks of a great workout! I absolutely loved this. I first did it in 2009, before I even thought about blogging, and my time was MUCH BETTER then than it is now, but I don't care because I feel good for finishing - this was so hard for me to do! If Mariah wasn't watching me, I may have given up so I think from now on it might be a good idea to have her or someone else with me. I had to edit quite a bit, but her sarcasm, funny faces and humor really helped push me along. I had always hoped that she would inherit something other than my smart-assness (new word?), but today it's what I needed. ;-)

Here is the workout breakdown:

 

 

  1. 5 Static Lunges, left then right, 2x12kg
  2. 5 Squat Thrusts w/ a Push-Up, 2x12kg
  3. 5 Pull-Ups (however you can get yourself to the bar!)
  4. 10 Med Ball Thrusters w/ 12# (for cardio & shocking the system)
  5. 10 Rounds

 

My time was 33:14. I could have used lighter weights and finished faster, or do assisted pull-ups as soon as they started to get difficult, but I really wanted to push myself to the max - as long as I wasn't pushing myself to muscle failure. On Monday I did 200 swings and jump rope, yesterday I did Turkish Get-Ups and running so I am hoping that I won't feel it too bad tomorrow morning!

What, in your opinion, is the best post-workout snack? I had a green smoothie before my workout, and afterwards it was lunchtime so I had some leftover venison in lots of broth with some potatoes and carrots. I have to say, the post workout lunch really hit the spot, especially since we had 2 inches of snow yesterday and it's COLD! What you do you like to have after your workouts?
 

Comments  

 
# RE: 300 Met-Con Workout — Roxanne 2011-11-30 21:19
Great job Melissa! I'll try this workout and see how I do. You still have your strength, I'm sure you'll be back in no time! Keep at 'em girl! You can do it! =)
Reply | Reply with quote | Quote
 
 
# RE: RE: 300 Met-Con Workout — Miss 2011-11-30 22:47
I still have SOME strength Ir felt good to just finish it, a real confidence booster! Thank you so much for the encouragement - and

GO ROXANNE! I can't wait to hear how you do :)
Reply | Reply with quote | Quote
 
 
# RE: 300 Met-Con Workout — ann marie 2011-12-01 11:35
so happy you're back with your workouts! You're too hard on yourself..you look absolutely amazing! Thanks for posting your workouts and inspiring me!
Reply | Reply with quote | Quote
 
 
# RE: RE: 300 Met-Con Workout — Miss 2011-12-01 20:45
Thanks for the kind words and inspiring me to keep going, Ann Marie! :) I hope you have a great weekend ahead of you! Any big plans?

p.s. I can barely walk, but I am feeling much better today Love working hard!!!
Reply | Reply with quote | Quote
 
 
# RE: 300 Met-Con Workout — Minnie 2011-12-01 15:17
Hi Melissa ,
Loved the workout. Kudos to you for not giving up.
My post workout meal ? I love a smoothie with fruit, protein powder ,
cinnamon, almond milk , kale and chia seeds. Another favorite is apple skins, ( 4 apples ) raspberries, blueberries, blackberries and some walnuts. Lots of antioxidants and vitamins in this mix. I'll make an apple crisp with the rest of the apples. The post workout meal is my favorite of the day. We're having really pleasant weather here in New York. I'm not looking forward to the temperature dip that's imminent . One good thing about the cold , it's great running weather.
Summer running is my least favorite. The colder the better.
Enjoy the day !
Minnie 
Reply | Reply with quote | Quote
 
 
# RE: RE: 300 Met-Con Workout — Miss 2011-12-01 20:50
Minnie, I have never even thought to add cinnamon to my smoothies!!! Have you ever tried to make a smoothie with walnuts? I put some almonds in my Vitamix and blended them before adding the rest of the ingredients once. I can't remember if I like it or not though

I agree about running in the cold! It IS better, and Daniel and I can run longer - it's wonderful. It is below freezing here in central IN and I am looking out the window at 2" of snow. I didn't think that I was prepared for the cold but now that it was thrust upon us I am kind of liking it, lol.

Have a good weekend!
Reply | Reply with quote | Quote
 
 
# RE: 300 Met-Con Workout — gryer 2011-12-02 16:41
OMG, I had to do this and it was great. Humiliating, but a great sweaty heart-thumping challenge!

You're right Melissa, the AOS SIM is not cutting it-- there is too much rest to keep my heart rate up. ALL the other stuff I've been doing lately is not giving me the aerobic challenge. I need to get back to Marianne and your workouts!

I tried 12 Kg bells for one set of lunges and realized I would not make it past two rounds with them, so I went right away to 10 Kg bells and a 10 lb med ball. I managed to get the ten rounds done in 24:21, and that was making the round checks a little bit of a rest. I did manage to do all of the pullups without help, but they were a far cry from what I used to do, Wah, I hate losing my hard won gains! Its not like I took any time off either. Rats, rats, rats.

Ok, tantrum over. I like sweaty workouts. I need more. I'm glad you're back, so I now have more incentive to change it up a bit and push myself.

Thanks for coming back with newfound enthusiasm. It helps when we get encouragement from each other!

~ Gillian
Reply | Reply with quote | Quote
 
 
# RE: RE: 300 Met-Con Workout — Miss 2011-12-04 14:46
Oh my gosh, Gillian, YOU ARE A BEAST!!! 24:21? I bow before you!!!!

You will be back where you were in no time!
Reply | Reply with quote | Quote
 
 
# RE: RE: RE: 300 Met-Con Workout — gryer 2011-12-05 16:56
I didn't feel like a beast... I guess all of my bike riding has helped somewhat with conditioning. I only went with 10Kg bells though. I could really feel it in my legs the next day.. which hasn't happened in a long time, so it was good to change up things.

I haven't done high rep snatches in a long time, as I ripped half of my palm off the last time I did it... but the VO2Max snatch routine in 'Warrior Conditioning' is excellent. 15 sec work/rest with an ultimate goal of 80 sets of 7 or so. That is the BEST for getting the heart rate up and developing a quick recovery.

I am looking forward to more of your workout diary!

~ Gillian
Reply | Reply with quote | Quote
 
 
# RE: 300 Met-Con Workout — Vickie 2011-12-04 05:07
So glad to see you're back! I need some fresh inspiration. :) I'm going to try this next week, although that many pull ups may kill me. Lol!
Reply | Reply with quote | Quote
 
 
# RE: RE: 300 Met-Con Workout — Miss 2011-12-04 14:48
You can also sub the pullups for kettlebell/barbell/dumbbell rows :)

p.s. you are actually inspiring me in the kitchen, I love the fun creations that you share on FB!
Reply | Reply with quote | Quote
 
 
# RE: RE: RE: 300 Met-Con Workout — Vickie 2011-12-04 16:55
Thanks! I try to make food fun once in awhile. :) I still can't do unassisted pull ups so I've been avoiding them which doesn't help. After the holidays I'll try working on them. Right now I just need to offset all this baking I do around now. :0)
Reply | Reply with quote | Quote
 
 
# RE: 300 Met-Con Workout — Jim Foeller 2011-12-04 22:27
melissa,
Welcome back. I followed you for a long time. It's nice to see you back ago. I will be looking forward to your next workout.
Reply | Reply with quote | Quote
 
 
# RE: RE: 300 Met-Con Workout — Miss 2011-12-05 01:45
Thanks Jim!!!!! :)
Reply | Reply with quote | Quote
 
 
# RE: 300 Met-Con Workout — Mickela 2011-12-12 18:20
good job Melissa I was cheering for you while watching the video.
Nice to see you working out.

Cheers
Reply | Reply with quote | Quote
 
 
# RE: RE: 300 Met-Con Workout — Miss 2011-12-12 18:46
Thank you! It feels good to be working out again.
Reply | Reply with quote | Quote
 

Add comment


Get updates on free workouts, recipes and nutritional articles... or just come along for the fun of it.

Back to the top
Joomla Templates by Joomlashack