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South Loop Strength & Conditioning Blog


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Collection of articles focused on best practices in training CrossFit competitors - program design, performance psychology, assessment, and more.
2017-05-22 02:58
Fitness A. Front Squat- Build to a 3RM in 15 minutes B. HR Push ups- Max reps in 1 set C. “Rand” 21-15-9 Jumping Pull ups DB Thrusters, tough Performance A. Front Squat- Build to… Read More
2017-05-21 02:39
AM: 30 min @ 50-75%: 3 min ski erg 1 min reverse single-unders 1 min suitcase carry, right (moderate) 3 min assault bike 1 min single-unders 1 min suitcase carry, left (moderate) PM: For tim… Read More
2017-05-20 02:39
AM: 5 sets: 30s assault bike @ 75% 30s assault bike @ 80% 30s assault bike @ 85% 30s assault bike @ 80% 30s assault bike @ 75% -Rest 30s *Roll on and off between paces. PM: 5 rope climbs on… Read More
2017-05-20 02:39
Fitness- For time: 80 Row calories 75 DB thrusters, tough 50 ring rows 75 Wall balls, tough 80 Row calories Performance- “Hildy” For time: 100 Row calories 75 thrusters (45/35) 5… Read More
2017-05-19 03:36
AM: 10 min row @ 75% -Into 10 min row @ 50% *EMOTM surge for 5-10s -Into 10 min row @ 75% PM: w/ 20#/14# vest: 6 rounds: 8 strict handstand push-ups 16 chest-to-bar pull-ups 24 air squats -I… Read More
2017-05-19 03:36
Fitness + Performance A. Hang muscle snatch + Hang muscle snatch + Hang power snatch 5-7 Times *BARBELL ONLY B. Power Snatch + hang power snatch 5×1.1, Build, Rest 90s *Drop weight by… Read More
2017-05-18 03:48
60 min @ 50-75%: 4 min shuttle run, 50’ increments 1 min walking lunges 4 min ski erg 1 min bottoms-up waiter’s walk, right 4 min assault bike 1 min walking lunges 4 min row 1 mi… Read More
2017-05-18 03:48
Fitness A. Back squat- 3×3, 20X1, Build, Rest 90s B. Assisted Pull Up- 3×5-7, R90 C. EMOTM 15: 1st min: 10 Box jumps 2nd min: 30 Single unders + 7 Jumping pull ups 3rd min: Row c… Read More
2017-05-17 05:44
AM: EMOTM 5: 50’ sled push (grinder) -Into EMOTM 5: 50’ reverse sled drag w/ straps (grinder) + (Rest 5 min) + E2min for 10 min: 12s assault bike @ 100% 1:48 assault bike @ 50% +… Read More
2017-05-17 05:44
Fitness A. 5 rounds: 30 Wallballs, tough 15 KB Deadlifts, Tough 10 DB Hang power Cleans, Tough 5 DB Push Press, tough B1. Single arm DB row 3×10-12/side, Rest 45s + B2. Russian twist W… Read More

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