185-205-225-245-255 Rx'd

SLIPS completed. 

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211028/
Back squat 10-8-6-4-2 reps
Practice SLIPS for 30 minutes.
Post loads to comments./
오늘기록 20-30-40-70-90kg
최고기록( 남/41/172/79/160305/) 110kg/
목요일 저녁와드

CFWUx2 10x20kg 10x45kg 8x65kg 6x85kg 4x95kg 2x100

65. 75. 85. 95. 105kg and SLIPS (15 minds before squats and 15 after).

235-255-275-295-315

155,165,175,185,195

Did this early/out of order because I don’t want to have tired hips/legs on Friday. 
As rx’d:
225-245-265-275-305

Then Juan’s slips with a little added time on some holds and a little rest here and there. 9 rounds of: 12 seconds scale each way. 15 seconds L sit hold on floor. 15 second handstand hold trying to free balance close to the wall. 32 second plank. 

225, 235, 245, 250, 255 Rx 

Goofed my self up with a giant jump to early went 10-4-2: 275, 295, 310 meant for smaller jumps in between

245-260-275-295-300

10- 155
8- 175
6- 185
4- 195
2- 205

Felt great. Think this may match my 1RM since my return.

135, 155, 175, 235, 255
Looked very, very stupid doing SLIPS stuff. 

185-225-245-245-245 lbs

185-205-235-265-285

85-100-110-120-130 (kg) rx

Completed 2019-10-31
95-135-165-165-195

Completed SLIPS before squats.
185-195-210-225-235 lbs

Started too heavy...
225-255-275(4)-275(3)-295(1)

225-245-265-285-305

A day behind, but legs were feeling good after a rest day. Bring on 20.4

94-97-100-110-120 kg

185x10
195x8
200x6
205x4
215x2
SLIPS ✔

34/M/195/5’9

10-185
8-225
6-265
4-295
2-315

130x140x150x160x170

225-235-245-250-255

10x 145kg
  8x 150kg
  6x 152kg
  4x 155kg
  2x  160kg
Bellingham, WA

10 @ 45
10 @ 135
10 @ 165
8 @ 195
8 @ 225
6 @ 245
4 @ 265
2 @ 285
2 @ 305

M/34/5'10"/190

245-275-295-315-335

Those middle rounds were rough.

Being that the lower body will likely be pretty sore from the last 2 days, I will ensure that my athletes are properly warmed-up and that we progress to the heavier loads gradually. The most important elements to preserve will be the full range of motion squatting function and getting athletes to heavy loads, at lower rep ranges, while maintaining sound mechanics. I do not see much of a need to scale or modify this workout. However, If athletes are wrecked from the previous workouts I may keep the loads sub-maximal, the volume low, and focus more on the SLIPS section. For newer athletes, I will have them utilized loads where they leave 2-3 reps in the tank after each set. 

225, 275, 315, 365, 405

Back squat
10-8-6-4-2
115-165-185-185-205

135/155/185/200/210(PR)

Everything felt heavy today! I didn’t think I’d meet my 1RM PR but was able to get both reps in. 

Still feeling sore from all the thrusters Monday, then the HipEx yesterday. So instead of going heavy, I decided to go brutal with very-low-weight tempo squats:

5 sets of 10 tempo squats @ 45lbs:
down/hold for 5 seconds
up for 3 seconds
rest for 2 seconds

Super light, sure, but brutal! I nearly passed out on the last set!

I love Squats!

I truly enjoyed reading this. However, there’s definitely more to the story with blood glucose and insulin when managing diabetes. It’s sometimes way more than just this, with diabetics. Sometimes, people don’t respond to injected insulin. So essentially if they have an underlying kidney or liver disease, we can give all the insulin in the world and it never shuts off this faucet as this article states. Their organs do not respond at all. I’ve seen it, many times as a nurse. Also, if a patient is acidotic (in keto acidosis or DKA) and the anion gap is too high as a result of electrolyte imbalances, they need fluids, and an insulin drip to correct all of these problems. Glucose uptake is also dependent on electrolytes and insulin drives potassium into the cells as well. I understand the place of where this article comes from. But True Type 1 diabetics usually have way more considerations when it comes to glucose control. It’s not black and white. It’s all dependent on individual physiology. Exercise also lowers blood sugar, without insulin. And why? Because our bodies use glucose to produce ATP. ATP is used for energy and muscle contraction. Unless if someone has a faulty mechanism in doing this and that’s WAY over my head!  Type II diabetics are a whole different story. They usually don’t have problems with glucose management to this extreme - YET. And they can reverse it with lifestyle changes.. I love this Biochemistry talk!

Wow, today was terrible for me, maybe it was the 150 thrusters and row cals, maybe it is the cumulative fatigue of the new baby, maybe all travelling I've been doing for work:
W/U 5 x 45, 135, 185
Attempt #1 6 x 225
Attempt #2 10 x 205, 6 x 215
Attempt #3 185/185/205/225/245
I was having trouble not hinging a the waist, a month a go I hit 315 for a clean single but today was a struggle

135, 185, 225, 245, 275

135-185-225-275-315
SLIPS

255-265-270-275-285
1min Scale Tap (F/B R/L)
1min L-sit on rings, one leg out one leg tucked with rest as needed, each side
2 minutes of cartwheel practice
2 minutes round off practice
8 minutes working through the Planche progessions, got to prone to pushups to tuck to handstand 
8 minutes of Splits stretching

115 x 10
185 x 8
255 x 6
325 x 4
370 x 2 fail

10-175
8-185
6-195
4-205
2-215#
SLIPS tonight.

185x10
195x8
205x6
215x4
225x2

Been a while since I conducted back sqaut. Can definietly go up. Good sign.

This turns what little I thought I knew about insulin on it’s head!  I’m shocked, although at this point completely unamazed that everything I’ve learned has been backwards.  I always thought it was weird though that Insulin activated the GLUT4 receptor, what about GLUT1, 2, and 3?  I never asked and maybe I should have.  Thanks for posting this, it brings a whole new light to discussions on insulin and nutrition!

Legs are weak as I haven’t squatted because of nagging knee injuries. 
Worked up 155-175-195-205-215. Felt shaky but good! Good job all!

325lbs x 10
335lbs x 8
345lbs x 6
355lbs x 4
365lbs x 2

Ouch. Could barely fight off Pukie during SLIPS. Had to keep taking breaks just to keep it in.

Just kept low weights to keep good mechanics. Went for 60-70-80-90-100.
Found out that slips make me sweat a lot and have definitely to spend more time practicing them.

Subbed 
Snatch balance practice
SLPS

80-85-90-95-100 kg
Back on fire 🔥 

Globo Scale-as Rxed.  Most Globo have a squat rack and bar/plates.  Safety first, use spotting arms, a spotter, or be able to bail (bumpers required).  If you are in Planet Fitness or on a cruise ship or somewhere with only a smith machine we are using it because we can load it up.  It's far from ideal but we need to use what we have. To work some stability do some of the dumbbell and single leg work below after the Smith machine squats.  For those of you in a hotel gym, or don't want to use the Smith, we are doing pistols or Bulgarian split squats.  10-8-6-4-2 each leg increasing weight on each set.  If you max out the dumbbells do AMRAP sets with the heaviest available dumbbells.  If without weights do squats, lunges, and pistol variations, including ballistic/jumping, holds, and negatives/tempos for 20 minutes.  

SLIPs- as rxed. 

Champions Club Scaling Notes

RANT
I think Juan hinted at at perfectly in his notes above talking about how much of a heavy breather this will be. The thing is, the weight is entirely responsible for that. 10 air squats, for instance, would not make many people breathe heavy. So if the technique is not ready for 10 reps at a heavy weight (or 8 or 6 or whatever) then why on earth would you feel married to 10 reps? This was one of my more memorable mistakes earlier in my CrossFit gym owning career (and probably training too, now that I think about it). I have followed the main site programming singe late 2005 when I was using it as a high schooler to help my basketball game, and I used to never deviate off the rep schemes (or skip max effort altogether). And when I coached from 2010 till... really about a year ago I would keep the rep scheme given. So even new kids that didn't have the form to go past 65 lbs would do the same rep scheme, when in reality 10 reps and 30 reps at that weight would have looked the same. Definitely missed some opportunities with good athletes there. So that's a long way to say do literally any rep scheme you want. 50-40-30-20-10 would be fine. Or 30-30-30-30-26. The important part of this workout is the "squat" part.

I SHOULD TRY THIS AS RX'D IF: I have a person or safety bars to spot

GROUP VERSION: read the rant. back squat until we lose track of the numbers.

FIRST TIME WITH CROSSFIT VERSION: group version

INJURY VERSION
Themes are: squatting, rest, high output, rigid midline, ands SLIPS. Pick one movement you can do for max reps then practice one SLIP between each set.

WARMUP
Strict knees to elbows - lowering of squat
Jump rope - always
Squat - obvs
Hollow hold - prep for not over extending as you hip hinge
Pull-ups - just because
or just do some SLIPS

GENERAL FEAR LEVEL: 6.

Would’ve loved to see a discussion the the further work done by Unger. A quick search reveals he has furthered this line of inquiry quite significantly.

Great description. You had pointed out to me, a while ago, that Sonksens never received adequate credit for the work. This still seems to be true although the work has been reproduced in whole humans still not giving them credit. On Unger's work (your reference (2), it was made out that this was some kind of radical overthrowing of the primacy of insulin and that glucagon controlled things. This is not an accurate interpretation. While Unger's work is beautiful, insulin is still more or less the master hormone. It is that it works by keeping glucagon under control., that is, they work together: insulin essentially telling glucose when to break down glycogen and put glucose into the blood (and when to allow gluconogenesis to keep up). I have a YouTube describing this and the general working of this system: https://www.youtube.com/watch?v=STzB2USmKBg. . 

INTENDED STIMULUS
.
HELL YEAH! Days like these allow us to express our virtuosity. This one is going to get so sweaty. You never expect these to get your heart rate up and your lungs going, yet they do. No matter if you are a proficient squatter or if you are a beginner, your task is the same: to keep adding weight while mechanics are 👌. Today every set is heavy! Now, if your butt shoots up to the sky, your upper back rounds, or your knees and ankles collapse hard, that's your body telling you: "you've made it, no need to keep going up." That is it. If early on, you find a load that is challenging your form, deload to the previous weight. Then perform the rest of your sets at that intensity and at that number of reps. Today is an excellent day to find your best movement and express it at a heavyweight. Find loads that allow you to do exactly that.
MANTRA: Find a load that allows you to express your strength with the best mechanics you can produce.

SLIPS
For 30 minutes with no break between stations, hold each position for 25% of your max from 191024. 

▶ Front Scale hold on each leg. (Priority is front leg straight at constant height)
▶ Back Scale hold on each leg, (Priority is back leg straight and aligned with pelvis and spine at constant height)
▶ L-Sit/Tuck hold (Priority is arms fully extended and shoulders down)
▶ Handstand hold (Use the lowest level of assistance possible while maintaining a neutral spine)
Max Gymnastics Plank (Priority is Hollow Body Position with shoulder blades protracted -a.k.a. separate those blades hard)
Stretch as needed. 

Warm up for 191030:
GENERAL WARM-UP

2 rounds of:
10 high knees in place
10 butt-kickers in place
10 jumping jacks
10 air squats
Then,
“Catalyst Superhero Complex”
3 rounds of:
20-seconds of a Spiderman lunge, per side
10-seconds of a Superman hold

SPECIFIC WARM-UP

Back squat
With an empty barbell perform 5 reps of each:
Good mornings
Kang squat
1 and ¼ back squat
Back squat

Build-up
Build up to working weight by performing sets of 10-7-5, increasing in load each set. The first working set should be approximately 75% of 1RM.