Shrugged Collective

Strength and MetCon Program Design with 3-Time CrossFit Regionals Athlete and Box Owner Mike McElroy – EPISODE 69

McElroy’s Background (2:41) Planet Fitness (3:49) Cont’ McElroy’s Background (5:43) Experience & Strength (7:08) McElroy Stats & Old Programming (8:48) McElroy’s Programming & Classes (12:20) Squat & Single Leg Work (14:15) Single Leg Deadlifts & Keystone Deadlift (18:32) Periodzation (21:00) Macro Cycle, McElroy’s Coaching (22:33) Experience & Understanding (24:49) 80% Effort Workout (27:42) Don’t Go All Out, Strengths & Weaknesses (28:38) Progenex Commercial (32:00) Technique WOD (32:30) Fast or Slow Assessment (40:44) Group Training Cycle (44:50) Kettle Bells (48:42) Competition Programming (50:16) Map Training & Z1 (54:01) Art of Explanation (54:40) Cont’ Map Training & Z’s (59:05) Chris WODing (1:01:15) Online Clients (1:02:40) Mike’s Morning Mental Exercise (1:05:00) Justin Thacker Seminar (1:06:23) Crossfit & Other Resources (1:07:38)


Chris Moore is a writer, recovering meathead, fledgling raconteur and rabid imbiber. He's also cohost and resident potty mouth on Barbell Shrugged, a weekly podcast devoted to Crossfit, strength, fitness and all things brash. His experience is drawn from over twenty-years spent training for and competing in American Football, Powerlifting, a bit of strongman and a dash of mixed martial arts. Also, it's possible that he's had one too many cups of coffee. A caffeine fever is a hell of a thing, you know?

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