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Fitness
Complete the following in teams of two with partners switching as necessary—
@ 0:00—
50 walking lunges
30 ring rows
50 box jumps, step down
30 push-ups, hand-release
50 KB swings
30 ball slams
50 DB hang squat cleans
30 hanging leg raises
50 wall balls
*15 minute cap
+
(Rest until…)
+
@ 20:00—
50 walking lunges
30 ring rows
50 box jumps, step down
30 push-ups, hand-release
50 KB swings
30 ball slams
50 DB hang squat cleans
30 hanging leg raises
50 wall balls
*15 minute cap
Training notes:
-Goal is to have similar times on the two pieces – feel free to adjust strategy on the second time through to facilitate that.
-Time cap is somewhat aggressive. Partners can scale the number of reps to make it more realistic to get through in 15 minutes.
-Better to have a solid switch strategy – and switch early and often – rather than blowing up on the first time through.

Performance
Complete the following in teams of two with partners switching as necessary—
@ 0:00—
50 walking lunges
30 pull-ups
50 box jumps, step down (24”/20”)
30 ring dips
50 KB swings (70/53)
30 toes-to-bar
50 DB hang squat cleans (35/hand – 25/hand)
6 rope climbs
50 wall balls (20 to 10’/14 to 10’)
*15 minute cap
+
(Rest until…)
+
@ 20:00—
50 walking lunges
30 pull-ups
50 box jumps, step down (24”/20”)
30 ring dips
50 KB swings (70/53)
30 toes-to-bar
50 DB hang squat cleans (35/hand – 25/hand)
6 rope climbs
50 wall balls (20 to 10’/14 to 10’)
*15 minute cap
Training notes:
-Goal is to have similar times on the two pieces – feel free to adjust strategy on the second time through to facilitate that.
-Time cap is somewhat aggressive. Partners can scale the number of reps to make it more realistic to get through in 15 minutes.
-Better to have a solid switch strategy – and switch early and often – rather than blowing up on the first time through.

Fitness
A. Front squat
3×8; Building; Rest 2 min
Training notes:
-All sets should be tough but not maximal
-Be disciplined on rest. 2 minutes may not be “enough” after a tough set of 8, and that’s ok.
-Build in weight as able, but these should not be huge jumps. Your first set should be challenging enough that you’re not able to add too much weight between sets.

B. EMOM 10:
1st: 10 KB Z press @ 20×1 tempo
2nd: 10 supinated ring rows @ 20×1 tempo
Training notes:
-Be honest on tempos – reduce weight as necessary to get tempo right
-Should be a nice “burn”
Supinated ring rows – adjust foot position as necessary to make this appropriately challenging

C. For time:
20 DB snatches, alternating
30 lateral DB burpees
20 DB snatches, alternating
*7 minute cap.
Training notes:
-Jump over both DBs laterally.
-DB should be heavy-ish but manageable. If you can’t do 20 with minimal rest, scale down.
-This should be very fast and very uncomfortable . Attempt to push the pace on cycle time.

Performance
A. Front squat
8,6,4; Building; Rest 2 min
Training notes:
-All sets should be tough but not maximal
-Be disciplined on rest. 2 minutes may not be “enough” after a tough set of 8, and that’s ok.

B. EMOM 10:
1st: 10 KB Z press @ 20×1 tempo
2nd: 10 supinated ring rows @ 20×1 tempo
Training notes:
-Be honest on tempos – reduce weight as necessary to get tempo right
-Should be a nice “burn”
Supinated ring rows – adjust foot position as necessary to make this appropriately challenging

C. For time:
20 DB snatches, alternating (70/50)
30 lateral DB burpees
20 DB snatches, alternating (70/50)
*7 minute cap.
Training notes:
-Jump over both DBs laterally.
-DB should be heavy-ish but manageable. If you can’t do 20 with minimal rest, scale down.
-This should be very fast and very uncomfortable . Attempt to push the pace on cycle time.

@toddknife – “For those who are talented in CrossFit, workouts often feel like mixed aerobic and muscle endurance pieces (rather than devastating, "metallic taste in your mouth" conditioning). – In training, we can create that same feeling and stimulus through paced cyclical pieces (row/bike/run/ski erg) and sustainable sets of gymnastics. – The cyclical pacing and the size of the gymnastics sets can be individualized. Cyclical pace should be well below threshold to ensure consistent movement and fast transitions. – Gymnastics sets should be unbroken and quick, and the total volume of repetitions should make sense for the individual relative to what they will need to do in a competitive environment. The last set can be challenging, but all sets should remain unbroken without failed reps. – 5 rounds: 2 min Rowing @ 850-900 cal/hr 10-15 unbroken Toes to Bar 2 min Rowing @ 850-900 cal/hr 20 Push-ups – Last set shown on video.

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Fitness
“Kelly”
5 rounds:
400m run
30 box jumps, step down
30 wall balls
*35 minute cap
Training notes:
-This is long. Pay attention to the split time for your rounds. If you fall off too significantly, then you went out too fast.
-Pace the run such that you can recover to move quickly on box jumps and wall balls.
-Start running immediately after wall balls even if it’s slow – then pick up your pace as you get your legs under you.
-Feel free to reduce the number of reps per round in order to keep working as necessary.

Performance
“Kelly”
5 rounds:
400m run
30 box jumps, step down (24”/20”)
30 wall balls (20 to 10’/14 to 9’)
*35 minute cap
Training notes:
-This is long. Pay attention to the split time for your rounds. If you fall off too significantly, then you went out too fast.
-Pace the run such that you can recover to move quickly on box jumps and wall balls.
-Start running immediately after wall balls even if it’s slow – then pick up your pace as you get your legs under you.

Fitness
A. 10 minutes practice kicking up into a handstand
Training notes:
-Can also practice wall walks and getting into a good wall-facing handstand position.

B. E30s for 5 min:
1 supinated bent over barbell row
-Into
E30s for 5 min:
1 strict press
Training notes:
-All reps should be tough – but no misses
-Will probably need to change the weight between row and presses.
-Can take the press from the ground.

C. E2min for 8 sets:
1st: 12 DB curl & press
2nd: 12 DB floor presses
*Assault bike/row @ 50% during rest periods.
Training notes:
-16 minutes of total work.
-Assault bike should be at an easy spin pace that facilitates recovery.
-12 reps should be very challenging by the end – feel the burn
-Will probably need different weights for curl & press and floor press

Performance
A. 10 minutes handstand hold/handstand walk instruction
Training notes:
-Prioritize getting into a good position inverted with good scapular positioning rather than arching low back and hooking feet over in order to be able to walk.

B. E30s for 5 min:
1 strict weighted chest-to-bar pull-up
-Into
E30s for 5 min:
1 strict weighted ring dip
Training notes:
-All reps should be tough – but no misses
-Can add weight anyhow. DB between the feet, weight belt, weight vest, whatever. Just note that the way you add weight can make the movement harder or easier.

C. E2min for 8 sets:
1st: 4-6 ring muscle-ups
2nd: 4-6 strict handstand push-ups to tough deficit
*Assault bike/row @ 50% during rest periods.
Training notes:
-16 minutes of total work.
-Assault bike should be at an easy spin pace that facilitates recovery.

Fitness
A. 3 pause power clean
4×3; Rest as needed
Training notes:
Pause above-the-knee, mid-thigh and in receiving position
-Actually pause – the point of pausing is to really understand and own your position in space. If you don’t pause, you don’t learn.
-Rest between reps. Not touch-and-go.
-Only build in weight if your technique is very solid.

B. E30s for 5 minutes:
1 clean pull
-Into
E20s for 5 minutes:
1 clean pull
Training notes:
-Clean pulls should be heavy but fast.
-Change weight as necessary as rest time decreases.

C. 10 min AMRAP:
10 half Turkish get-ups, alternating
10 jumping squats
10 assault bike/row calories
Training notes:
-Half Turkish get-ups will be a bottleneck in this workout, so the other pieces must be paced relative to those.
-Full depth on jumping squats. Also – actually jump don’t just hop. Make these hard.

Performance
A. Squat clean
Build to a tough 5 for today in 12 minutes
Training notes:
-Reset each rep. These are NOT touch-and-go.
-Rest 3-10s between reps.
-Build quickly. You will probably get three actual attempts – sets of 5 take longer to recover from than sets of 2 or 3.

B. E30s for 5 minutes:
1 squat clean
-Into
E20s for 5 minutes:
1 squat clean
Training notes:
-Reps should be tough but fast. No misses.
-Change weight as necessary as rest time decreases.

C. 10 min AMRAP:
10 Turkish get-ups, alternating (53/35)
10 jumping squats
10 assault bike/row calories
Training notes:
-Turkish get-ups will be a bottleneck in this workout, so the other pieces must be paced relative to those.
-Full depth on jumping squats. Also – actually jump don’t just hop. Make these hard.

Fitness
A. 4 rounds:
1 cone change of direction drill
-Short rest
5 reverse slam ball underhand tosses
-Rest as needed
Training notes:
Cone drill
Reverse underhand toss
-Goal here is to move explosively. If you don’t feel explosive on the slam ball toss, try harder.

B. In teams of two, partners switch as necessary—
10 min AMRAP:
10 ball slams
10 DB hang clean & jerks, right
10 DB hang clean & jerks, left
-Into
10 min AMRAP:
10 lateral KB burpees
10 Russian KB swings
10 goblet squats
Training notes:
-Partners can switch as needed, so communicate so both partners stay fresh throughout.
-KB weight should be “tough” but manageable.

Performance
A. 4 rounds:
1 cone change of direction drill
-Short rest
5 reverse slam ball underhand tosses
-Rest as needed
Training notes:
Cone drill
Reverse underhand toss
-Goal here is to move explosively. If you don’t feel explosive on the slam ball toss, try harder.

B. In teams of two, partners switch after each round—
10 min AMRAP:
10 toes-to-bar
10 clean & jerks (95/65)
-Into
10 min AMRAP:
9 lateral barbell burpees
6 power snatches (95/65)
3 overhead squats (95/65)
Training notes:
-Try to keep your rounds consistent across the entire ten minutes of work. Have a plan for fractioning reps before you start.
-Bar weight should be the same for the first piece and the second piece.

@eakinwale uses FAST to supplement her sport specific training. – Training in CrossFit involves a lot of dynamic, full-body movements. However, the best way to improve a squat clean – for example – does not always involve practicing the squat clean itself. – Sometimes, we need to build up the structural integrity of the body and develop fine motor control in smaller movements in order to do things like squat cleans more effectively. – As Elisabeth says, that doesn't mean that FAST is easy. In fact, it's quite challenging – particularly if you push appropriately on the work to rest ratios and are mindful about doing all the movements in a class correctly. – If you haven't tried FAST yet, check out more info here: http://southloopsc.com/fast

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For those of you craving a Sunday Extra, enjoy!

See you Monday!

For those of you craving a Sunday Extra, enjoy!

See you Monday!

Fitness
Complete the following in teams of two—
5 rounds:
800m run — each partner runs 400m
15 ball slams
25 DB push presses
35 air squats
*Switch as necessary on bodyweight piece.
Training notes:
-Partners cannot start working on bodyweight stuff until both are back from the run.
-Fraction ball slams/DB push presses/air squats anyhow amongst partners
-Attempt to switch often enough to keep cycle time fast on all exercises.

Performance
Complete the following in teams of two—
5 rounds:
800m run — each partner runs 400m
15 toes-to-bar
25 push-ups, hand-release
35 air squats
*Switch as necessary on bodyweight piece.
Training notes:
-Partners cannot start working on bodyweight stuff until both are back from the run.
-Fraction toes-to-bar/push-ups/air squats anyhow amongst partners
-Thighs stay off the ground on hand-release push-ups.
-Attempt to switch often enough to keep cycle time fast on all exercises.

SqUaD gOaLs BabY 😎🤙 If they managed to sweat like this in April – I’m looking forward to seeing what August looks like 😂 ・・・ SUNDAY MORNING HERO WOD: “Artie” (Team) Thirty minute AMRAP, alternating: 5 pull-ups (scaled jumping pull-ups), 10 push-ups & 15 air squats, followed by 5 pull-ups & 10 thrusters (65#). Shout out to my partner Laura, who somehow managed to make the thrusters look easier every round. What better way to start off the week than sweating with your crew? #crossfit #crossfitter #crossfitfamily #fitfam #crossfitcommunity #community #thrusters #pushup #pullup #squats #vegan #vegancrossfit #plantbased #fitness #fitdad #fitover45 #over45andfit #oldmanstrength #health #wellness #sundayfunday #herowod #military #hero #merica

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