215-225-235-245-255-260-265-270-280(f) Rx'd

Focused on getting good form, dropping below parallel and fully locking out each rep. 

SLIPS completed. 

CFWUx2 10*20kg 10*40
60kg 70 80 90 95 100 105 110 110

55333. 75. 85. 90. 95. 100

205,215,225,235,245,265,275,285,285

245-245-265-265-265-270-275-275-275
No aids, in street shoes. Felt pretty weak today. 

Meant to do this yesterday but had to do some yard construction while the weather was good. Post-hole digging, beer and slackline left me feeling done yesterday.

40/186/69.5” 

265x5
275x5
285x3
285x3
285x3
290x1
295x1
290x1

Forgot to do the last single.  Spent too much effort on the 5’s and 3’s — did not have much left for the singles.

46m/5'10"/180

M/34/5'10"/190

(5) 255-275; (3) 285-295-305; (1) 315-325-335-350

235
245x5
250
255
260x3
265
270
275
280x1

135,155,170,185,195,205,215,225(F),225

185-195-205-215-215-225-235-250-265

225 x5
275x3
295x1

As Rx. 95-215.  Failed on 215 and bent rack bars.  

hi! it is very interestinf what this "small trial" shows for the community!! Thanks for sharing good data !  
 BUT !! 

We would love to share a almost 8 years old " living LAB " of CrossFit- Fasting - CBD , Circadian Rythms  and Carbohidrates Cycling  

AND ALL THE AMAZING RESULTS!!! 

ALL THANKS TO YOU!! CROSSFIT!!! 

135-185-205-225-245-275-295-315-335lbs Rx

Consistent with this insight from the study

"Controls showed greater variation throughout the day but also had a large dinnertime glucose spike that did not fully subside until 2 a.m. (halfway through sleep)"

It's becoming clear that the variability in glucose levels (e.g. hypoglycemia-hyperglycemia roller coaster) is a bigger disaster than the average glucose elevation (i.e. AUC).

This is partly reflected in the fact that HbA1c is a relatively poor predictor of disease outcomes (it's better used to identify trends rather than quantify absolute risks) 

5x 95, 115#
3x 135, 155, 165#
1x 175# (no spotter close to fail)
2x170#
3í—165#
5x155#
SLIPS X 3rnds (16 min)

255, 275, 285, 295, 305, 315, 325, 325, 330(f)

225, 225, 245, 255, 265, 275, 285, 295, 305 Rx 

5x225/255
3x275/295/315
1x325/325/325/325

Changes the rep scheme a bit to get a few more reps in.
95/5.115/5.132/5.165/3.185/3.195/3.205/1.225/1

Subbed, pause pistol squats.
Unweighted-5kg-9kg-13kg-16kg-20kg-20kg-22kg-20kg
43/1.78m76kg

Altered to get more work at lower weight. 
5s: 65/65/75/85   3s:95/105/105   1: 125/135#

Then 10 min stretching 

Back squat 5-5-3-3-3-1-1-1-1 reps

5@135lb
5@135lb
5@155lb
5@175lb
5@195lb
5@205lb
5@205lb
5@205lb
5@205lb


Practice SLIPS for 20 minutes. (14 minutes)

185/205/225/235/245/255/265/275/285

Forgot to post yesterday.  May be less embarrassing this way though ...
5x5 55, 65x2, 70, 75
3x3 85
3x1 95x2 100
Form went to crap, lower back/butt started sticking out as I came up during the 85. Feel that today.  :( Should have known better. 

185-205-225-245-255-275-285-285-275

135/160
175/185/205
225/245/250/250

This is awesome, I have been working on my handstands, but not doing it like this. Please post more progressions for high skill moves!

M/40/210lbs/5’11”
315, 335
365, 375, 385
405, 410, 410, 410

185-185-205-205-225-245-255-265-185

5s: 70, 80kg
3s: 90, 100, 110
1s: 120, 130, 140, 150kg

5s: 175
3s: 185
1s: 205, 215, 225, 235

Amazing stuff. I love the expectation put on the Games athletes.

안양공식인증지부 크로스핏힘
225-225-225-315-315-315-365-365LB
강경택 45세/180cm/90kg

185-205-225-230-235-245-250-255(f)-235

Back squat
5. 40 lb
5. 45 lb 
3. 55 lb  
3. 60 lb  
3. 70 lb 
1. 80 lb 
1. 90 lb 
1. 95 lb
1. 100 lb

Today is a great day get some volume under heavy loads, especially since we are doing this workout following a rest day and we have not squatted since Saturday. If you know a 1 rep max, a good starting point could be to have the first set start of 5 start at ~75-80% of a previous 1-rep max. If you do not know a 1 rep-max, a general rule, I will use, is to build to a weight that allows for only a few reps to be left in the tank on the first set. I will also attempt to have my athletes build-up in load over the course of each set. 
I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them stay away from the heavy singles and keep all sets at 3 to 5 reps at sub-maximal loads. This can potentially be more beneficial and allow for more practice time with the movements.
During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten range of motion.

M/44/6'2"/180#

Box squats 14"
175/185
195/205/215
225/230/235/240#

54 YOM 5’6” 217

Squats
225X5
275X5
295X5 PR
305X3
310X3PR
315 X3 PR
325X1
335X1
345 X1
345X1=PR

M/38/5’10”/215

135-185-205-215-215-225-230-235-240

Hadn't been on the official crossfit website in about 9-10 years now. I see a lot changed. I was curious what the "essentials" were because I always like foundational type articles and this is like the number two "essential" article to crossfit? Some trial study about intermittent fasting. I see some things never change and if Crossfit is still like it was back in the day my comments will be censored out so no bad publicity. 

This was a nice break for my poor grip. Hands are still a bit sore from the rope climb WOD.

115-120-125-130-135-145-155-160-165 (F)

SLIPS: Took the inversion portion and did HS walk practice. More freestanding and shoulder taps than actually walking though. 

5x110Ibs
5x132Ibs
5x154Ibs
3x176Ibs
3x198Ibs
3x220Ibs
1x243Ibs
1x265Ibs

Worked up to a heavy 3 - 205lbs. Then did EMOM 8: 3 @ 155 for some volume.

Skipped the SLIPS after making up the Handstand/Burpee horror show yesterday.

58 / 170

July of 2018, I dislocated my replaced hip doing front squats, 5x5 at 135. I told my wife I'd stop doing heavy lifting (over 135). So today is the first time I got to 135. I did 5x5 at 135. Big mental block when I first started. All went well. Pleased it's over.

Squats: 
5 x 185, 5 x 205, 3 x 225, 3 x 235, 3 x 240, 1 x 255, 1 x 265, 1 x 275, 1 x 280. After the first 8 sets (including warm up sets here) I did 10 second holds of front left, front right, back left, back right scales. The following 8 sets I did 10 second Front Support L Sits from the floor. 

Afterwards I did 3 sets for quality of maximum handstand holds against the wall. Then 3 sets for quality of high plank holds. 

Feels good to be back actually developing skills instead of just always testing them... Thanks Coach! 

I don't have a rack so bars are always from the ground. This creates a pretty stiff weight limit. I subbed a different structure:

4 minutes to complete each set:
25 reps at 90-100-110-120-130 lbs
Total = 13,750lbs in 20 minutes

After that beat down, SLIPS were a mess. Barely 15-sec holds on L-sits, barely 5-6-secs slow-descents from handstand, max maybe 20-secs various planks. Beat down.

Back squats
5@ 95/115
3@ 135/145/155
1@ 175/185/200/210(PR)

SLIPS- did scales & planks between squat sets & the rest afterwards.

I’ll take a new 5# PR, definitely didn’t feel like a PR day. 

Squeezed this in after a migraine and also ran out of time before getting to singles:  5x165, 185; 3x205,215,225 (note: rt knee a little sore in meniscus area)

5 x 135/185
3 x 205/225/245
1 x 265/275/285/300

Full squat, legs felt good (my back and arms are still wrecked from the handstand/DB Snatch workouts, lol)

5 x 60
5 x 80
3 x 90
3 x 100
3 x 102.5
1 x 105
1 x 107.5
1 x 110
1 x 115

All in KG

115 new PB 🙂

This is worth it's weight in gold! :) :) I'm really excited to weave these progressions into my daily training. Love the articles!

NICE! Keep up the good work and great info. This is one of my favorites for sure!

135-155-185-205-225-245-275-295-315

190-210-220-230-240-250-250-250-260 lbs 

This was a weird mix of hitting 2 PRs and feeling completely weak.

My maxes:

1RM: 405lbs
3RM: 315lbs
5RM: 305lbs


Today’s work:

315(PR) - 335lbs(F)
335(PR) - 335(F) - 225lbs
225 - 225 - 225 - 225lbs

325 ok
345 fail but

185-195
205-210-215-210 (extra set b/c round 3 was too shallow)
215-220-225-230#

SLIPS tonite, if I remember.

90-100-110-115-120-125-120-120-120 all in kg 

5@55, 75, 85, 95, 105
3@115, 125
1@135, 135, 125, 125
All in lb. Focused on form, not load.
Scales, planks, stretching.

42 year old/Male/5’7/weighting 189lbs/
Raw, 3 minute rest 
1’s @ 249
3’s @ 224
5’s @ 204

Back Squat
5- 185, 185
3- 205, 205, 205
1- 225, 230, 235, 225
SLIPS- 20 min

155,185,195,205,215,225,235,245,255

135-165-185-195-205-225-235-245-255

135,155,165,185,205,225,235

This is great information and outstanding presentation. Gymnastics is a progression laboratory with lessons applicable to all sports.

What’s SLIPS?

INTENDED STIMULUS
.
Heavy day! This is a fun day. Two main ways to attack this. You can go for total volume or for total load. In the first one we want to find the heaviest single we can. That means all the previous sets are sub-maximal and you are just building to that super heavy single. If you were scoring this, that big lift would be your score. If you are going for volume we are going to lift heavy on every set, 5's and 3's included. If you were scoring, your score would be the sum of all lifts. They are not maximal lifts, but they are close. Both avenues are productive, both will get that heavy stimulus that we want. If you aren't feeling super fresh go for that heavy single. If you are ready to work today get that volume on! Whatever you do keep this in mind: how you move on your warm up sets is how you move on your heavy sets. Don't wait for the bar to get heavy to work on your bracing and your mechanics. Focus on this from the first rep to the last. Also, focus only on the rep at hand: channel your zen, full attention.  For athletes struggling with form remember this: loading a movement challenges and reinforces whatever motor pattern you are capable of, so loading crummy mechanics will challenge and reinforce them. If you need to develop your technique that should be your focus today. The options below might help you!

SLIPS PRACTICE
A little game before we come back to our percentage work. Start with
20 seconds back scale per leg
20 seconds front scale per leg
10 seconds L-sit/Tuck hold
10 seconds handstand
20 seconds mixed plank hold (LR) 
20 seconds mixed plank hold (RL)

If able to complete the whole round with minimal breaks, then add 10 seconds to the scales and planks, and 5 seconds to the L-Sit and Handstand. If able to complete, add 5 and 10 more seconds respectively. How far can you make it in 15 minutes? After 15 minutes, go ahead and do some nice stretching. 

135-155-165-175-185-195-205-210-215#
SLIP

Warm-up for 190821:
GENERAL WARM-UP

2 rounds of:
50 single-unders or 30-seconds of double-unders
5 air squats with narrow feet + 5-second pause
5 air squats with wide feet + 5-second pause
5 air squats  + 2-second pause
5 inchworms + push-ups

SPECIFIC WARM-UP

10 squat therapy reps (3-sec down, 3-sec hold, 1-sec up)
then,
Perform 5 reps of each with an empty barbell:
- Good mornings
- Tempo back squats (3-seconds down and up)
- Back squats

Build up to first working set by performing reps of 10-7-5. The first set of 5 should be approximately 70-75% of 1 rep. max.

Question is:  does the time related to your last meal and when you sleep change glucose levels?  Meaning if my fast starts at 9pm and I go to sleep at 930, but don’t break the fast until 3pm next day, do we see similar results?

Globo Scale-if you are at a standard commercial gym, your garage, or Globo you should be able to do this as rxed.  Have spotters, spotting arms, or bumpers and a place to bail if going for a max. If without a barbell today, you have options:  1.  If you have a Smith Machine, let's load it up, do this workout, and finish with some leg accessories like pistols and db squats/lunges.   Smith machine squats aren't ideal, but if that's what you have, that will have to do.  If you're in a hotel gym or otherwise restricted to dumbbells,  spend 15 minutes working on pistols, or if you are proficient in pistols, do weighted dumbbell pistols in the schema for this wod, do all the reps on one leg, then alternate  (per set).  If you max out the dumbbell, do AMRAP sets.  You can also do weighted lunges, or weighted bench step ups.  You can also cash out after the pistols with sets of AMRAP dumbbell front squats as heavy as possible. 

Champions Club Scaling Notes

RANT: 
Any time I see the SLIPS thrown in for a max lift, I like to throw them in as practice in between sets. The main reason I do this is because I’m impatient and rush my own training more than I should. But also it reminds me how they all translate into the other movements. For example:
Scale — the foot on the ground helps us practice keeping an arch in back squats
L-sit — this is an expression of pulling from the hips, which is also the descent of the squat
Inversion — the midline tension needed here is the same as the midline tension we need in a back squat
Plank — sucking the belly in while we’re breathing is needed on planks and back squat sets of more than 1, and also the external rotation of the shoulders in both
Stretching — I admit I am lazy on this one and usually skip it. I did reach down to pick up a pen without bending my knees earlier, though. Not sure if that counts or not.
What I am saying, though, is the SLIPS are important to practice for all movements, and it’s on me for shorting them when I do.

I SHOULD TRY THIS RX’D IF:  I am up for a pr kind of lift 

GROUP VERSION:  as is, just disregard the rep scheme and add more reps if the weight is light. Nothing wrong with sets of 12, 23, or any other random number until the form gets bad.

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: this is a tough one because this is technique dependent too. That’s why I like the time cap on reps — 1 minute for each person, for instance. Part-timers and newbies will get a heavy breather while the experienced peeps will get to go heavier and shorter

INJURY VERSION:
Upper-body injury — if you can’t get into the bar position, just try deadlifts instead. It’s still a squat.
Middle-body injury — something totally different, maybe max effort bench press or strict press
Lower-body injury — same as middle body

WARMUP:
Just jump into it with light weight sets and throw some SLIPS in between. You’ll warm up soon enough.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4