SLIPS EMOM S@40 seconds each round, L@20, I@30, P@30, S@40
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Cy Azizi
October 5th, 2019 at 6:39 pm
Commented on: 190912
225,275,285,295,295,315,320,325(F),325(F)
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Jeff Chalfant
October 4th, 2019 at 3:15 am
Commented on: 190912
405-405-415-415-415-425-425-dnf (too smoked) but did SLiPS after. 2x:20 scale each way, played with L sit to handstand press. lowers from mid press to L and press to midway from L. Also some -:20-:30 second pseudo planche planks.
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Adam King
September 18th, 2019 at 5:59 pm
Commented on: 190912
Completed 2019-09-18
135-155-215-215-235-255-275-295(f)
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Scott Wiedmeyer
September 18th, 2019 at 3:32 am
Commented on: 190912
33 / M / 5'9" / 137lbs
Late post from Saturday.
Didn't have anything heavy, so I decided to do 10x reps with what I had. Then my cousin asked me to come to her spin class the next morning, so I cut this short so as not to die on the bike...
1- 210 (í—4 all my weight set)😯... time for me to go shopping too.
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Troy Bruun
September 14th, 2019 at 7:34 pm
Commented on: 190912
Did on 9/12
275-275-295-315-315-325-330-345-345
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Donald Anthony
September 14th, 2019 at 5:53 pm
Commented on: 190912
315 for 2 sets 5 reps
365 for 3 sets 3 reps
400 for 4 sets 1 rep
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Katina Thornton
September 14th, 2019 at 1:43 pm
Commented on: Fructose Induces Transketolase Flux to Promote Pancreatic Cancer Growth
The fiber found in the naturally occurring fructose sources slows the fructose absorption such that, gram for gram, the physiologic response is somewhat different when eating highly processed foods containg fructose and naturally occurring foods containing fructose. Russ Greene made an important point, though, about the manipulation of fruit and the omnipresent plump, sweet, juicy berries that minimally resemble their wild cousins found in nature. It is for this reason, that I think "some fruit" in our CrossFit prescription is so salient. Eliminating the highly processed foods, including beverages, should be obvious. It is important to note, when we are considering what we are going to eat, that pancreatic cancer is on the rise. There is expected to be a 2% increase in pancreatic cancer daignoses from 2018 to 2019. Once again, we cannot control our genetics, so we must control our environment to the extent that we can.
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Katina Thornton
September 14th, 2019 at 1:26 pm
Commented on: Muscle Basics, Part 3
It would seem to be important to have an optimal balance of myofibrillar and sarcoplasmic components for GPP. Since we don't really know what that balance is, we should not bias our training. This really brings us, as CrossFitters, full circle back to Coach Glassman's idea of constantly varied functional movements across broad time and modal domains. This ostensibly fosters growth in both domains in the appropiate ratio, and as we can and do measure, allows for unrivaled GPP.
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Jim Rix
September 14th, 2019 at 5:28 am
Commented on: 190912
5-5-5-5-5 deadlift
265-265-270-270-270#
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Joseph Amaya
September 14th, 2019 at 1:36 am
Commented on: 190912
5. 200
6. 205
7. 215
8. 220
9. 225
10. 235
11. 240
12. 250 failed
13. 245 failed
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Tripp Starling
September 13th, 2019 at 11:17 pm
Commented on: 190912
215/5
235/5
255/3
265/3
275/3
285/1
285/f
SLIPS 20 minutes
Cool down was cleaning the gym😉
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Logan Gerhard
September 13th, 2019 at 8:57 pm
Commented on: 190912
M/38/5’8/152
5’s = 195
3’s = 225
1’s = 235, 245, 255, 255, 265 (PR) no grips no belt
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Chase Hiland
September 13th, 2019 at 7:54 pm
Commented on: 190912
M/34/5’10”/190
275-295-315-325-335-345-355-365-375
Was still hurting from the DB thrusters. Not a PR day, but good lifts.
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Lucas Allan
September 13th, 2019 at 6:09 pm
Commented on: 190912
M/43
DL 531 215(5)-255(5)-280(10)
10 min emom 3 shspu
scales and l sit hold from bar (2x25 secs)
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John Clarke
September 13th, 2019 at 5:55 pm
Commented on: 190912
135-185-225-245-255-275-285-295 (f)-295(f)
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Nathaniel Robichaud
September 13th, 2019 at 4:23 pm
Commented on: 190912
185-225
275-295-315(f)
335-345-365(f)-345
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Daniel Shepard
September 13th, 2019 at 1:53 pm
Commented on: 190912
FS 3@210
BS 20@185
Nancy 13:40 75lb ohs
(go heavier on ohs)
Tabata ring supports
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Matt Zero
September 13th, 2019 at 12:09 pm
Commented on: 190912
225/245/265/275/295/315/335/355f/335
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Claire Fiddian-Green
September 13th, 2019 at 11:52 am
Commented on: 190912
Deadlifts: 5@175 lb., 195, 215, 220. 3@225, 235, 235. 1@175, 195, 215, 235, 245 (F). Interspersed the 1’s with front/back scales, L sits, HS holds. Not sure why I couldn’t get 245; my 1RM is 265.
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Antonio Larco
September 13th, 2019 at 11:32 am
Commented on: 190912
500
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Ethan Money
September 13th, 2019 at 10:50 am
Commented on: 190912
135-225-235-245-255-265-275-285-290
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Mike Gutto
September 13th, 2019 at 9:41 am
Commented on: 190912
5@83
5@93
3@123
3@153
1@173
1@193
1@243
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Thomas Eichholzer
September 13th, 2019 at 5:30 am
Commented on: Fructose Induces Transketolase Flux to Promote Pancreatic Cancer Growth
Thank you very much, sirs! This is the context i wished for.
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Roux Nelson
September 13th, 2019 at 1:43 am
Commented on: 190912
5x 295-315
3x365-395-405
1x425-455-460(PR!)
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Js Smith
September 13th, 2019 at 1:24 am
Commented on: 190912
5:65/85 3:105/125/145 1:155/165(f)/165
Body said it’s done there. Someday I’m gonna break 165. 🙄
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Js Smith
September 13th, 2019 at 2:49 am
15 min of stretching
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Michael Arko
September 13th, 2019 at 12:09 am
Commented on: 190912
I mixed the SLIPS element in between DL sets, 4 mins each.
5 @ 240
L sits
5 @ 240
3 @ 250
HS descents
3 @ 250
Scales
3 @ 250
1 @ 260
Planks
1 @ 260
1 @ 270
Stretch
1 @ 280
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Marlies Severyn
September 12th, 2019 at 11:56 pm
Commented on: 190912
Not my best result today but the last set of 3 was good.
Ran out of time for anything else including reattack at last 285. As soon as I headed to the house from the barn, I felt strong enough to do it, but I had to get kid to the bus.
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John Keenan
September 12th, 2019 at 8:27 pm
I might also mention that the 5# increments on main lifts were due to weight availability. I’m near my max available weight at 225# on iron bar set so I supplement with my weight vest and go from 30# to 60# with that on
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Nicole Deaver
September 12th, 2019 at 7:59 pm
Commented on: 190912
Deadlifts
5 @ 135/155
3 @ 175/185/195
1 @ 200/210/220/230(PR)
Everything felt heavy today!! Same PR...because I'm out of weight to add 😂
Scales & Planks btwn sets, the rest after.
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Jim Rix
September 13th, 2019 at 12:11 am
Time to go shopping, Nicole!
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Coastie Nick
September 12th, 2019 at 7:55 pm
Commented on: 190912
225-315-335-355-375-385-395-405-415
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Hank McKibban
September 12th, 2019 at 7:45 pm
Commented on: 190912
275-315-315-315-315-335-350-350-350
+SLIPS
190308: 275-315-335-365-370-380-385-365-325
190219: 315-335-355-365-365-380(f)-380(f)-315-315
180325: 275-295-315-325-330-335-355(f)-225-dnf
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Dmitry Zolotyh
September 12th, 2019 at 6:58 pm
Commented on: 190912
5x
80-85 kg
3x
90-95-100 kg
1x
105-110-112,5-115(F)-110 kg
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Jade Teasdale
September 12th, 2019 at 6:06 pm
Commented on: 190912
No belt or grips!
No Bumpers! No Dropping!
High Right Glutei was sore! Sore Ass! 😂
All Time DL PR: 265
(tested years ago...with grips)
Warm Up Sets: 115 X3 135 X3 155 X3
5-5 (185-Scales-205)
3-3-3 Staggered Grip!
(L-Sits-215-Inversions-225-Planks-225)
235X3 = FAIL! Got 1 rep...
went back to 225 for the last 3!
1-1-1-1 (235-240-245-250)
Should’ve stopped at 245!
250 didn’t feel as solid!
STRETCHING! For more than 4 min. 🤪
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Sebastien Fitzpatrick
September 12th, 2019 at 4:32 pm
Commented on: 190912
365 - 405lbs
425 - 425 - 425lbs
455 - 455 - 475 - 500lbs(PR)
Never thought in my life I’d ever see 500lbs in my lifts. Now to get better at the metcon workouts we’ve been repeating.
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Stacey Thompkins
September 12th, 2019 at 6:33 pm
Awesome!!!
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Hank McKibban
September 12th, 2019 at 7:48 pm
🔥🔥🔥🔥🔥
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Nicole Deaver
September 12th, 2019 at 7:59 pm
Congratulations that’s awesome!
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Tripp Starling
September 12th, 2019 at 10:52 pm
CONGRATS!!
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Jim Rix
September 13th, 2019 at 12:09 am
Way to go!!
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Claire Fiddian-Green
September 13th, 2019 at 1:56 pm
Amazing!
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Jade Teasdale
September 14th, 2019 at 4:48 pm
😎👍🏽 Way to go!!! Don’t Quit!
I’m still trying to break 300! 😂
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Brandon Berry
September 12th, 2019 at 4:01 pm
Commented on: 190912
5s 275
3s 315
335, 355, 375, 375, 400 failed
All upper sets unbroken. 1-2 min. rest/rnd
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Michael Bishop
September 12th, 2019 at 2:45 pm
Commented on: 190912
focussed on form and do drops today - golf tourney in an hour so didn't try any 1RMs
2x5 @ 225
3x3 @ 315 do drops
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Greg Fairbanks
September 12th, 2019 at 2:18 pm
Commented on: 190912
155-185-195-205-215-235-245-245-255
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Claudio Delgado-Valcarcel
September 12th, 2019 at 1:21 pm
Commented on: 190912
5’7/42YOM/189lbs RAW DL’s no straps, wraps or belts w/ 3 minutes breaks between sets
5’s @274lbs
3’s @304lbs
1’s @344lbs
definitely will need to buy wrist straps
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Russ Greene
September 12th, 2019 at 1:07 pm
Commented on: Muscle Basics, Part 3
This part requires further elucidation:
"Higher-intensity training is most likely to result in myofibrillar hypertrophy, whereas architectural and contractile protein additions provide the lion’s share of increased muscle mass. Lower-intensity and exhaustive exercise will most likely result in sarcoplasmic hypertrophy, where the added mass results from increased intracellular energy stores, increased presence of metabolic chemicals, increased mitochondrial content, and augmentation of other metabolic elements."
Intensity in exercise science can refer to several different things.
I presume that "higher-intensity" here indicates intensity relative to an athlete's one rep max lift in strength training, and not higher intensity in the standard CrossFit sense of intensity relative to maximal power output in a particular context. CrossFit's benchmark workouts such as "Fran" and "Elizabeth" are low to medium intensity for experienced athletes in the one-rep max sense of intensity. That is, 95 pounds on thrusters and 135 pounds on cleans will tend to be relatively low percentages of the one-rep-max thrusters and cleans for this population.
Nonetheless, "Fran" and "Elizabeth" are usually performed at a high intensity relative to the athletes' maximal power output for their particular time and modal domains. And this for obvious reasons: no one wants to post a slow time on the board, and everyone wants to PR.
A third possible definition of intensity would be intensity relative to VO2Max, though you could argue that this is functionally equivalent to CrossFit's definition of intensity when applied to time domains of around 3-4 minutes, and longer.
This confusion surrounding the definition intensity is important if we are to know what muscular adaptations we can expect from "Fran" and "Elizabeth," whether myofibrillar or sarcoplasmic. Though indeed, if it is all based upon "conjecture," as the author states, the distinction may in the end be moot.
Lastly, I appreciate the author's frankness and epistemic humility here: "the precise mechanism behind muscle growth largely is not understood."
In our current absence of well-supported theories and laws governing the physiological response to exercise, we should base training and programming off of documented physical, not notional physiological, responses. That is, we should measure (F*D)/T at a variety of time and modal domains prior to an intervention, perform the intervention, and then measure it again. Efficacy depends on reliably increasing (F*D)/T, not on conforming with a particular model of expected physiological adaptation (which is likely quite distinct from reality besides). As Greg has said, exercise science is not a mature enough field to derive conclusions from first principles and models.
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Rachel Vitale
September 12th, 2019 at 6:59 pm
not as eloquently written, but I had the same question as to what the definition of intensity is in terms of hypertrophy training.
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Tyler Hass
September 12th, 2019 at 10:33 pm
"Intensity" is one of those words, like "fitness", that used to be very poorly defined. People on all sides of the debate wanted to own it exclusively for their domain-specific use. Exercise science tends to define it as %1RM and powerlifters were happy to go along with this definition. For runners and other athletes, this definition is pretty useless, so they go by pace, HR or VO2max. For others, intensity seems to correlate to the amount of Mountain Dew consumed...
I agree with you, that intensity should be defined as percentage of power output under given conditions. This definition is inclusive of powerlifting, CrossFit, marathon running, etc.
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Lon Kilgore
September 13th, 2019 at 7:58 pm
Astute as always Russ! I am specifically talking force of contraction required, i.e., in the weight room how much weight is on the bar. But I did not specify. The discussion of intensity as you note is deep, and beyond the intent of the primer presented ... although at some point on this journey I'd really like to take the time to simplify and unify the concepts across modes of exercise.
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Stacey Thompkins
September 12th, 2019 at 12:11 pm
Commented on: 190912
M/44/6'2"/180#
Trap bar DL's
270/290
310/325/335
350/365/380/400
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Thomas Eichholzer
September 12th, 2019 at 10:41 am
Commented on: Fructose Induces Transketolase Flux to Promote Pancreatic Cancer Growth
In articles about fructose, can you please specify the definition of fructose? In a previous posted study from Fribourg, Switzerland there was mentioned a difference between natural fructose in fruits and clinical/pure fructose. According Wikipedia fructose is natural and high in relation to glucose in apples and pears. So how and on wich foods could this be interpeted? Maybe its just me, sorry.
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Mary Dan Eades
September 12th, 2019 at 3:29 pm
As far as the biochemical metabolism of fructose goes, there isn't any difference between refined fructose as found in table sugar or HFCS or pure fructose and the 'natural' fructose found in a pear or an apple. Fructose is fructose and it's handled the same way by the body's biochemical machinery. And it's handled more 'loosely' than glucose metabolically.
But there is a huge difference in the absolute amount consumed in a pear or an apple and the amount consumed from sugar- or HFCS- sweetened beverages (the main culprit in the markedly increased consumption of fructose seen nationwide and globally) and from commercially-processed foods.
There are about 12-15g of fructose in the average apple or pear. And about 20g in the average 12-ounce soda. That doesn't seem so different, but people generally will eat a pear or an apple, not four of them at a go. (Granted, there is the bizarre outlier of Steve Jobs, who apparently subsisted on some huge number of apples a day and not much else for weeks at a time. And perhaps it's worth noting in light of this study that pancreatic cancer was his fatal diagnosis, but that's just correlation in a 'n' of 1, not causation.)
Whereas in sodas, a single 12-ounce can is the outlier. It's not unusual at all for people (including kids, sadly) to go for the supersized soda, containing 32 ounces (with over 50g fructose) or more, and go back for a refill... or two. Then add the fructose load from packaged foods routinely consumed by the soda drinking crowd (toaster pastries, sugar sweetened cereals, sugar sweetened yogurt, pancake syrup, ice cream, and the endless list from there) and you could be staring a daily 200 to 300g fructose intake in the face before you blink.
As is so often the case with nutrition and disease, the deleterious effect of a food is a matter of degree. And fructose is likely no different. The culprit is more the perversion of the natural human diet from one of a wide variety of whole foods eaten ad lib to satiety (even those containing some fructose, which had evolutionary survival advantages of fattening us up for the winter) to one filled with Frankenfoods consisting chiefly of three components: concentrated, refined starch (wheat, corn, rice), sucrose and/or HFCS, and industrially processed 'vegetable' fats, processed into different forms, but basically all the same thing.
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Russ Greene
September 12th, 2019 at 4:23 pm
In addition to Dr. Eades' point on degree, which I agree with, I would also suggest that the context in which fructose appears differs in nature versus in industrial products ("processed food"). On the tree, fruit contains vitamin C, polyphenols, and fiber which affect how the fructose is metabolized and the health impact thereof. Drs. Robert Lustig and Barry Sears have both expounded on this point. So I would expect that even gram for gram, the fructose in an orange or grapefruit will not have the same effect as the fructose in soda pop.
That being said, man has manipulated nature to grow fruit larger and sweeter, and to make it available year-round, such that true "Paleolithic" eating likely requires less fruit consumption than one might prefer. A banana of 2019 is not the banana of 1419, AD or BC.
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Luis Rindfleisch
September 12th, 2019 at 10:27 am
Commented on: 190912
185,195,205,215,225,235,245,265,275
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Jeremiah Tananen
September 12th, 2019 at 11:32 am
KG?
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Steven Thunander
September 12th, 2019 at 1:55 am
Commented on: 190912
Globo Scale: As is. If you need to, put pads under the plates and lower the bar slowly to reduce noise so as to not piss off the globo manager. If you're at Planet Fitness or somewhere with only a smith machine, do smith machine rack pulls, them the dumbbell work below. If on a cruise ship or without a barbell today, do single leg dumbbell deadlifts with the heaviest dumbbells, without form breaking down. Then do short treadmill pushes or fast sprints.
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Bryan Rosen
September 12th, 2019 at 1:07 am
Commented on: 190912
Warm-up for 190912:
GENERAL WARM-UP
AMRAP 10
In teams of two, alternate:
Partner A) Run 100 meters
Partner B) 10 scapular pull-ups + 5 inchworms with a push-up + 5 air squats
SPECIFIC WARM-UP
Deadlift
Perform the following progression with an empty barbell:
10 tempo stiff-legged deadlifts (3-seconds down, 3-seconds up)
5 deadlifts from above the knee
5 deadlifts
Build up
5 deadlifts at a light load (less than 50% of 1RM)
3 sets of 5 deadlifts increasing in load:
Set 1 at approximately 60% of 1RM
Set 2 at approximately 70% of 1RM
Set 3 at approximately 75% of 1RM
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J D
September 14th, 2019 at 1:02 am
Thanks to Bryan Rosen for writing the awesome warm up. I have been stuck at 415# since February. Today hit a 435# PR!
345 - 355
385 - 395 - 395
405 - 415 - 425 - 435
M/34/5’11”/240
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Chris Sinagoga
September 12th, 2019 at 12:32 am
Commented on: 190912
Champions Club Scaling Notes:
RANT:
I'm not sure why exactly, but the L-sits really seem to be doing a number to help deadlifts. Another coach I work with does them between every set of deadlifts on days like this. But since the deadlift is just another form of a squat, the SLIPS can apply the same way they did for back squats:
Scales - arches in the feet while hinging at the hip
L-sit - pulling from a hips/midline perspective
Inversion(Handstand) - the descent from the handstand is the lowering of a deadlift with some added midline tension
Plank - to me, this one has the most carry over, especially when you extend the arms out a bit.
Stretching - that thing you say you do after the session but really you don't. But the pike position would be a good one here.
Lastly, the feel on this is important. You can feel these in your quads, hamstrings, abs, butt, or even shoulders. The lower-back is where we don't want to feel this one. So use that to judge how many reps and sets to do.
Check the Compare-to for the scaling notes last time.
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Juan Acevedo
September 12th, 2019 at 12:02 am
Commented on: 190912
INTENDED STIMULUS
.
Heavy day! Last Friday we went for the heaviest single squat we could manage. Today let's maximize total volume. This means we are not aiming for a PR. We are aiming to make each set as heavy as our mechanics will allow from the very first one to the last. This will guarantee that we move a $h1t-ton of weight when all the reps are added up, even though we might not hit the heaviest single we could. You should warm-up well before you start so that that first set of five is solid and heavy. Athletes familiar with this lift but not yet proficient can work sets of three instead of singles. Athletes new to the deadlift should work on drills to develop solid form.
TECHNIQUE TIP: Google "Westside Barbell - The Chair Deadlift with Louie Simmons"
👊 SLIPS THE TARGET GAME👊
The target game
For each movement, you will set up a target. Hold each position for as long as you can. You lose when your body touches the mark. How long can you hold?
â–¶ OPTION 1
Deadlift 5-5-5-3-3-3-3-3-3 reps
â–¶ OPTION 2
5 SuperSets
10 barbell good mornings
10 Chair Deadlifts (watch Simmons video)
4 SuperSets
8 slow descent KB deadlifts
4/4 single leg deadlift
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Juan Acevedo
September 12th, 2019 at 12:02 am
Link for slips game: https://youtu.be/wwchTUnQinA
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Juan Acevedo
September 12th, 2019 at 12:03 am
Link for Louie's video: https://www.youtube.com/watch?v=CE3JBeDf_dg
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Bennett Novak
September 12th, 2019 at 1:54 am
Juan, as always thanks for taking the time to put this together and especially for the videos.
I have a very specific need for tomorrow’s workout to break down as much fat as possible, but still following mainsite. Would the target game be the best approach for this or would you recommend a different slips variation?
Comments on 190912
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