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Metcon ("Metabolic Conditioning", also sometimes named "Cross-Training" or "Athletic Conditioning") classes are satisfying experiences if you want to work to your max. These are general fitness classes, with plenty of high cardio and total-body muscle use, but no muscle-building. It's a type of workout for which you need a class with an enthusiastic and demanding leader.
No metcon exercises require much technical training or athletic ability. It's the repetition that gets you. These classes will kick your ass more than any hour of powerlifting. The routines and the rest times are timed to the second (eg 5-second rests and 15-second rests). Your real rest and recovery comes after the 50 minutes is over.
Trainers who run metcon classes usually vary the routines from week to week. Right now, I do one metcon class/week to complement the other exercises I do. I'd like to fit in another. My experience is that at 5 or 6 AM you really are not eager to face this trial, but after a 5-minute warm up with all the friendly people, you feel ready to get going. You might hate to go, but are always glad you went. I am not the oldest guy or gal in my class, but I guess I am on the upper level of age with more than a touch of grey. So what? Bring water.
For example, the guy below runs a two-ring metcon circus. (Sometimes my classes actually require four rings. A quarter will be running sprints, a quarter rowing sprints, a quarter squat and presses, and a quarter doing burpees). "Five, four, three, two, one - Switch!" A Metcon routine example:
I love these posts. I'm 50 and have been doing crossfit for 5 years now. It has changed my life and how I approach fitness. I don't do one rep maxs any more and try to keep the weights to a level where I know I won't get injured. Winning for me is being able to come back the next day. If you ever think your form is bad there are a ton of videos on instagram by moveu that are really helpful and quite funny. BD you should check those out.
