2016-08-02 03:09
2 cleans + 1 Fsqt -2RM Power jerk – 3RM Deadlift- 3RM Bench press-3RM Back extension 15/3 Read More
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South Loop Strength & Conditioning Blog
southloopsc.com
Collection of articles focused on best practices in training CrossFit competitors - program design, performance psychology, assessment, and more.
2016-08-02 03:08
Fitness Every 3 minutes x 5 sets Power Clean & Split jerk- 1.1, Increase each set Back squat- 3×10-12, R90s 5 sets: 20s AMRAP KB swings, tough 40s rest Perform… Read More
2016-08-01 04:35
8 sets: 200m run @ 85-90% -Rest/walk 30s x3 (Rest 5 min b/w sets) PM: A. EMOTM until failure: 1 squat clean thruster *Start moderate. Add 10# per min until failure. B. EMOTM 5: 3 tall snatch… Read More
2016-07-30 03:48
AM: 5 sets: 20s AMRAP chest-to-bar pull-ups 1:40 assault bike @ 50% *Fraction chest-to-bars so that your output is consistent across sets. + (Rest as needed) + 10 min AMRAP: 10 Turkish get-u… Read More
2016-07-29 02:43
AM: 45 min @ 75%: 10 KB snatch, right arm – moderate 100’ waiter’s walk, right arm – moderate 10 KB snatch, left arm – moderate 100’ waiter’s walk… Read More
2016-07-28 03:48
45 min @ 75%: 5 back extensions 1 min assault bike 30s handstand hold against wall 1 min row 30s FLR on rings 1 min shuttle run – 10 yard increments 5 push-ups, hand-release Read More
2016-07-27 02:33
AM: 40 min @ 75%: 1-1.5-2-2.5-3… mile assault bike 100’-150’-200’… prowler push – low handles – moderate load 500m-1000m-1500m…row 100&rsqu&hell…Read More
2016-07-26 03:12
AM: 40 min @ 75%: 1-1.5-2-2.5-3… mile assault bike 100’-150’-200’… prowler push – low handles – moderate load 500m-1000m-1500m…row 100&rsqu&hell…Read More
2016-07-25 03:08
Fitness A. Back squat Build to a tough triple in 20 minutes B. 8 rounds: 3 burpees 6 KB swings, Tough 9 wall balls Performance A. Back squat Build to a 1RM in 20 minutes B. 8 rounds: 3 Muscl… Read More
2016-07-23 03:45
AM: 30 ring muscle-ups for time *AMRAP on the first set. + (Rest as needed) + For time: 30 kipping handstand push-ups (10” deficit) + (Rest as needed) + 800m farmer’s walk (35/ha… Read More
2016-07-22 02:57
AM: 45 min assault bike @ 50% *Every 5 min get off and do 4 tough DB squat snatches, alternating PM: A. Squat snatch x2 + Overhead squat x2 Build to a tough complex for today B. EMOTM 10: Sn… Read More
2016-07-21 03:36
45 min @ 75%: 1 min assault bike 50’ bear crawl 1 min row 15 single-unders 1 min FLR on rings 15 straight leg sit-ups, arms overhead 1 min step-ups, alternating (20) 10s superman hold… Read More
2016-07-20 02:54
AM: 30 min row @ 50% *1st 2 min: 50’ bear crawl *2nd 2 min: 50’ overhead walking lunge – light PM: A. EMOTM 5: Split jerk -Into EMOTM 5: Behind-the-neck split jerk B. E90s… Read More
2016-07-19 03:26
Power Clean+ Power Jerk -2RM Push press- 3RM Clean grip Deadlift- 3RM Strict press-3RM Back extension 15/3 Read More
2016-07-18 03:29
AM: 3k run @ 75% *”Jogging” pace -Rest 5 min 3k run @ 75% PM: A. Squat clean + Split jerk x2 Build to a tough complex for today, then do 3x(1+2) @ 85% of today’s tough set… Read More
2016-07-16 03:32
AM: 5 sets @ 85-90%: 1 strict ring muscle-up 50 double-unders 3 strict chest-to-bar pull-ups 50 double-unders 5 strict pull-ups -Rest 2-3 min + (Rest as needed) + For time: 7 strict handstan… Read More
2016-07-15 03:00
A. Squat snatch 3,3,2,2,1,1; Rest 2 min *Reset between reps – not touch-and-go B. Snatch balance + Overhead squat + Snatch balance Build to a tough complex, then do 3x(1+1+1) @ 85% of… Read More
2016-07-14 03:53
45 min @ 75%: 1 min assault bike 5 ring rows 1 min row 30s handstand hold against-the-wall 1 min FLR on rings 50’ crab walk 1 min shuttle run – 10 yard increments 20 double-under… Read More
2016-07-13 01:06
(placeholder, standby for actual workouts) Read More
2016-06-28 09:15
Power Jerk- upto 5RM 5/2@ -10% Push Press- upto 5RM BSqt -upto 5RM 5/2@-10% Lunges in place 5each leg 3 sets stepping forward 3 sets stepping back with barbell on shoulders Box jumps 8/3 Read More
2016-06-15 14:57
Fitness A. Close grip bench- 3×5, 20X0, R90s B. Turkish Get-up- 3×2-4/side, R60s *Go up in weight from last week C. 6 Sets @ 90% 30s on/ 30s off Goblet squats, tough Row calories… Read More
2016-06-15 12:45
2016-05-13 03:35
I've snuck into a lot of physical therapy continuing education courses that I don't belong in over the last few years. I've enjoyed putting myself in situations where I'm the least knowledga… Read More
2016-04-16 03:57
I first started coaching in CrossFit back in 2010, and at some point in 2011, I transitioned into the role of writing programming for the gym that I was working at. In typical information ho… Read More
2016-03-29 04:00
I've always been kind of a music freak. My first foray into "non-mainstream music" came in seventh grade. I was in some sort of special math program where I was bumped up a grade into the ei… Read More
2016-03-08 04:02
As a strength & conditioning coach, I've received some of the best continuing education by playing around in areas that I don't belong in. Courses geared more towards physical therapists… Read More
2016-02-17 23:27
I was on Joe Heiler's site Sports Rehab Expert last year for an interview, which was really cool since the site is focused predominantly on the rehabilitation of athletes looking to maximize… Read More
2016-01-06 04:05
Michael Jordan had Phil Jackson and Tim Grover. Muhammad Ali had Angelo Dundee. Michael Jackson worked with Seth Riggs. Many of the greatest performers of all time in sports, business and en… Read More
2015-12-11 04:08
In addition to being a five times CrossFit Games competitor (2011, 2012, 2013, 2014, 2015) with two top ten finishes, Elisabeth Akinwale is a mother and a former social worker. Elisabeth is… Read More
2015-12-04 04:10
If you start taking a look at fitness celebrities on social media, their timelines are full of inspirational quotes. There's all kinds of stuff out there about pushing harder, never quitting… Read More
2015-11-03 04:14
Back in 2013, Mike Kesthely effectively closed Dynamic Nutrition down. He had consulted with several CrossFit Games level athletes on their nutrition and had lead nutrition seminars for OPEX… Read More
2015-10-21 04:20
Starting a business from nothing is brutal. Getting anyone to pay attention to you in the first place, then to part with cash for some product they've never heard of, then to deliver on that… Read More
2015-10-05 22:13
I was recently interviewed on a few podcasts, and I had a really great time running my mouth for the internet. First, I did an interview with Ray Toulany at the Super Strength Show. Ray has… Read More
2015-09-29 04:22
In this episode, Todd & Paul discuss the five "whys" of training. At SLSC, we see a lot of people with a lot of different goals. Some are motivated primarily by aesthetics – they w… Read More
2015-09-14 22:11
"What diet should I follow?" is one of the most common questions people ask. And for good reason – most folks at this point have an understanding that you "can't out-train a bad diet."… Read More
2015-09-14 22:10
We train a lot of different people at South Loop Strength & Conditioning. People with different goals, different training ages, different injury histories, different movement patterns, d… Read More
2015-09-02 14:21
This is the first interview that we've done for the South Loop Strength & Conditioning podcast, and our guest is Liz Yerly of The Chicago Recovery Room. Liz has a plethora of letters aft… Read More
2015-08-12 22:08
Being located in downtown Chicago, we get a lot of drop-ins passing through our city looking to train. Similarly, our members often travel as well and are looking to train on the road. Here… Read More
2015-08-03 22:06
At South Loop Strength & Conditioning, we have regular coaches' meetings. During these meetings, in addition to the standard boring business stuff about new protocols and pending equipme… Read More
2015-07-18 03:41
I recently gave a lecture on eating for improved energy and mental focus at Kent Law School. I put a crappy handheld voice recorder on the desk and figured I'd maybe share the lecture with s… Read More
2015-07-06 22:03
The National Pro Grid League has been turning team fitness into a professional sport. If you haven’t seen it yet, I’d highly recommend last year’s playoff match between Pho… Read More
2015-06-17 22:01
I've operated a gym for just over three years now that has been either breaking even or losing money the entire time. South Loop Strength & Conditioning in a hallway with gymnastics mats… Read More
2015-05-29 22:00
I recently wrote an article for the Breaking Muscle called "Why Some CrossFit Athletes Dominate the Open and Fail Regionals." The discussions centers around some of the differences in testin… Read More
2015-05-28 21:58
Today's post comes from one of our earliest members at South Loop Strength & Conditioning. Isaam is a man who loves the Wu-Tang Clan, and so am I, so we connected early on with our appre… Read More
2015-05-28 21:57
I recently wrote an article for the Tabata Times called "So, you think you have a mobility problem?" focused on distinguishing between mobility and stability problems in the CrossFit athlete… Read More
2015-05-15 21:56
We all know the drill sergeant mentality of "no pain, no gain." But, mental toughness in a sport like CrossFit doesn't just mean the ability to endure discomfort – it means the ability… Read More
2015-04-22 21:54
It’s not terribly difficult to find emotionally charged topics when discussing CrossFit on the internet. There have been many wars fought in YouTube comments, forums, and T-Nation post… Read More
2015-04-13 21:52
CrossFit athletes love metrics. With the Open recently over, I think there's more than a few folks reading this who can relate to poring over the leaderboard – wondering why one athlet… Read More
2015-04-06 21:50
One of the trickiest things about selecting a CrossFit gym is summed up in that old adage: you don't know what you don't know. In order to properly evaluate a gym, you'd have to train there… Read More
2015-02-24 21:48
Since opening South Loop Strength & Conditioning about three years ago, my stress levels have been steadily ratcheting up – occasionally leveling off, then hitting a massive, plate… Read More
2014-11-05 21:48
Many athletes, even at high levels in fitness, complete their snatches and cleans with a sort of "flip" of the bar. Rather than finishing with a powerful pull, the bar kind of floats out in… Read More
2014-10-22 21:37
“Overtraining” is term that is regularly thrown around in the fitness industry. The CrossFit and fast fitness movement has helped to boost its popularity. “Training”… Read More
2014-10-15 21:35
In our community, we have people with a variety of goals. Some have a competitive itch that they can never quite scratch, and they want to maximize their performance and reach their true pot… Read More
2014-09-03 21:23
The Goldilocks Mindset When being coached on lifting technique, it's not uncommon to feel like different coaches are giving conflicting cues. How am I supposed to sit back onto my heels whil… Read More
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