A great read from Crossfit SWARM

FULL ARTICLE
“If you’ve been following our affiliate (CrossFit Whole9, formerly CrossFit 603), you’ll know Dallas builds all of our custom programming around strength and quality of movement. Because of this strength focus, we’ve yet to program a high rep, high volume chipper like the Filthy Fifty. Our met-cons usually come in the form of a short, heavy, simple drill done after a strength or power workout, or a track or “strongman” day where we sprint, jump, throw stuff and carry stuff. We’re in the business of strength-based fitness, and our programming reflects that focus.

A few months ago, Dallas took that strength focus to the next level and created a Power to the People style program. The 603 PTP was a high volume, low intensity series of workouts designed to do one thing – make you stronger. We chose to work the deadlift and press at the same time, hitting both of those movements four days a week, for eight weeks straight. We threw in some gymnastics and Olympic lifting skill work, short, heavy met-cons and a few track days, but for a two solid months, we did a whole lot of deadlifts and presses.

And almost all of our virtual trainees disappeared.

http://www.crossfitswarm.com/information/faq/beware-the-sexy-met-con/2010/05/25/