SLIPS completed. 

205-215-225-235-245 Rx'd

남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211224/
Back squat 5*5/
Practice SLIPS for 20 minutes.
Back squat 5-5-5-5-5 reps
Post loads to comments./
오늘기록 20-40-60-80-110kg(x)/
최고기록(41/77kg/160127) 110(1)kg//
금요일 저녁와드

CFWUx2 BS 10*20kg 10*40kg
60 70 80 90 95

90, 92.5, 95, 97.5, 100kg + SLIPS 40*30 seconds (30 before, 10 after)
85, 87.5, 90, 92.5, 95kg previously
SLIPS are definitely having an impact on leg strength, balance and breathing.

315
335
345
365
335

SLIPS first
185, 225, 230, 230, 230

225-245-265-285-295

135, 165, 185, 205, 225(x3)
Getting back into it after a lot of time off over the winter

265-285-300(pr)-295-285

SLIPS general warmup EMOM: 4 rounds/20m
:15 each side front/back scale
:15 L sit
:60 stiff/stiff press/lower practice
:30 rear plank
:30 deep squat hold

Did Bryan’s specific warmup but only 2 rounds, and 7-5-4 build up @135-185-235

Compare to was: 245-255-265-275-285 and the last 2 were with wraps. No knee wraps needed this time and 265 felt easy. 

190/69”/40

#175

155,165,175,185,190

Completed 2020-01-03
135-155-155-135-135

115,165,175,185,195

M/42/6’3”/215
5-3-1 Programming, so…
185/195/225/255x3
prev:
185-205-235-235-235x7
Prev (All low bar):
225-245-265-275(PR)-225
205-225-245-265-225
225/255/265(PR)/235/225
185/225/245/255(PR)/225
225/245/245/245/225
185/225/225/245 (Fail for depth)/225

54 YOM 5’6” 219

Squats
225X5
245X5
265X5
265X5
265X3

185/195/205/215/225

185-205-225-245-275

95/135/165/185/135
slips ✅

W armUp: back Scales 

100- 130kg 

80-80-80-80-80kg
33/m/5’11”/105

225, 235, 245, 255, 265 (X3) Rx 

Thank you for this series, Prof. Noakes. It really closes the circle for me. Coincidently, there is one thing in common for the two of us; the nutritional change started with the book “new Atkins, new you”. I started (unlike you) with zero background, but the book changed everything (including new lite version of me permanently -10kg).  After Taubes and Teicholz and many hundreds of other things, this series connects the remaining dots for me.

This phrase is endorsed to several people, but let’s give it to war time German propaganda minister Göring: “if you repeat a lie often enough, the people start believing in it; finally, you believe in it yourself”. Let’s re-dedicate this to Mr. Keys.
The harm his “lies” is still causing to us, is tremendous. 

The one mighty commercial force mentioned by Teicholz, P&G and Crisco support to the AHA, bear its fruit the same year Keys started with AHA 1961. Pandoras box for “healthy” poly-un-stable fats was opened, and the devil is still at large. With official recommendation everywhere ever since. Best ever snake-oil marketing…by PUFAgiant P&G.

The unsung hero -close to it -is Reaven; luckily, others have built upon his work, when he kind of gave up halfways.  My personal health focus shall be on triglycerides and HDL (and hypertension and belt length) before something trustworthy appears, thanks to this series. If I ever take OGTT again, it must include insulin response, why else bother to drink 75g of glucose?

Seeing the insulin response, a ’la dr. Kraft, reveals the hidden insulin resistance / over-excretion status, long before blood glucose fails.

Thank you once more,

JR

Did Bryan's warm up 
super helpful with rom
then sets up to 175
Did sets of 10 
then 10 minutes of double under practice 

Rx’ed 
205-225-275(didn’t break 90)-245-245

Been gone on vacation all week and into next week! 

80/82,5/85/87,5/90kg

SLIPS: Accumulated 5 min scales, 2.5 min L-sit, 4 min HS practice (working on freestanding HS), 4 min planks

Back Squat: 225 - 245 - 265 - 275 - 285(4+f)

m/51/5'11"/200#

Back squats
5x5 @ 135#
6 min of SLIPS in between sets

Was trying to go nice and deep on the squats, so kept it on the lighter side. Did the TGU workout yesterday... Boy, did those SLIPS burn! 

✅
Kgs: 100-110-120(4)-110-100

275-285-295-305-305(f)

35/195/5’9/M

225-235-245-255-275

225. 255. 275. 305. 325fail

Worked to a heavier 5 got to 255.

SLIPS ✔
Back squat 5x5
205 lbs all sets

155 - 175 - 175 - 175 - 185 lbs.

275-275-275-280-285

1st : 1 mile family jog & 10mins stretching

I went for slightly lighter squats today and added more reps


Back squats 
10-135#/ 5-155/ 10-135/ 5-155/ 10-135/ 5-155/ 10-135

Scales & various planks btwn sets, L-sits & handstands after

Globo scale: as rxed.  Use spotters, spotting arms, or bumpers for bailing for safety.  If you only have a Smith machine load that up and use it, then do some single leg work afterwards.  It's not the best but it will have to do here.  If you only have dumbbells today do either sets of Bulgarian split squats, lunges, or pistols, increasing weight each set.   Pick the most difficult move of the 3 and do that.  If you max, do AMRAP sets.  SLIPS as rx. 

Bryan Rosen’s warm up.
Then 10 min EMOM 10-20 sec L-sits on parallettes and 10 min EMOM 30-sec front and back scales alternating legs.
Back Squats: 5@ 125 lb., 130, 135, 135, 140. Added 4@ 145 and 2@ 150.

34/m/198lb
185-225-245-250-255lbs

135-145-145-145-145 lbs.

174cm/74kg：100-110-120-130-130KG.
https://youtu.be/ASOtwna4ZuA

Champions Club Scaling Notes

RANT
Lately I've been doing less of a general warmup on max effort days and just beating people to death with technique for about 20 minutes before getting into working sets. The SLIPS also provide a good thing to do between sets

PURPOSE: since there's only 5 sets, then it's probably finding our true 5 rep max. Or just to develop a little more stamina than a 1-rep max would bring.

NEW TO CROSSFIT VERSION: do like 10 or 20 reps each set instead of 5.

TRAINING SCALE: as is, but you can also add a stamina factor (or, more of a stamina factor) if you play around and limit the rest between sets.

PRACTICE SCALE: pay extra attention to the SLIPS and how they relate to the back squat.
Scale - arches in the feet
L-sit - pulling from a hips perspective and strength in the transition position (bottom of squat)
Inversion - descent of the squat
Plank - manually creating tension in the shoulders while midline is already under tension

GROUP VERSION: as is, SLIPS in between

INJURY VERSION: Pick one of the SLIP you can do and practice for a half hour. Then stretch.

WARMUP: SLIPS and light sets

GENERAL FEAR LEVEL: 4

Warm-up for 191227:
GENERAL WARM-UP

Foam roll adductors for 30-60 seconds per side
Squat hold for 30-60 seconds
Then,
3 rounds of:
10 slow and controlled bird dogs
5 glute bridges
5 slow and controlled goblet squats
5 jumping air squats

SPECIFIC WARM-UP

Back squat
With an empty barbell, perform 5 reps of each:
Tempo back squat (3s down, 3s hold, 1s up)
1 1/4 back squat
Back squat

Build-up
Build up to first working weight by performing reps of 10-7-5.

SLIPS

L-sit
EMOM 10 minutes
20-seconds of an l-sit

Scales
EMOM 10 minutes
Odd minutes: Front scale, 30-sec right side
Even minutes: Front  scale, 30-sec left side