140-135-135-135-135-135-135 Rx'd

Went lighter to try to drill form. 

SLIPS completed. 

남(m)/47(Korean age 47 Western age 46)/171cm/94kg/2202017/
Practice SLIPS for 20 minutes.
Thruster 3-3-3-3-3-3-3 reps
Post loads to comments. /
20-30-40-50-60-70kg(1)x-70kg(1)x/
목요일 저녁와드

CFWUx2 FS 10*45 10*95 5*135 +1 thruster
135 135 146 146 157 157(f overhead rep 3) 157(f overhead rep 3)

Followed Acevedo's parallette slips routine probably at about medium capacity. Video links were very useful thankyou.
Thrusters@ 60. 65. 60. 60. 60kg but my wrist was giving me hell so added 2R FS/HSPU @65k,75k (85k BW).

@home, did SLIPS, and subbed 7x7 dumbbell thrusters

7x88

(last few sets were tough)

SLIPS warmup then did specific warmup but at 145 shoulders hurt on thrusters so I went with squat clean triples instead:
145 practice set
165-185-200-205-205-215-225 last 3 sets with a belt. 

190/69”/40.9y

M/36/5’7”/165lb

1- 135
2- 155
3- 155
4- 155
5- 165
6- 165
7- 165

95, 105, 115, 125, 135, 135, 145

75-95-115-125-135-140-145

95-115-135-140-145-145-145

95-115-125-135-145-155-165-175

155-165-175-185-190-195-195

M/35/5’10”/190

115-135-145-155-165-175-185

Felt a little weak today. Last set was a struggle. 

50 kg x 3 x 7

95-135-185-205-215-225(2)-205

205x3

Blended & scaled with 200209
20 min SLIPS-ish
Scales, boat pose, tripod, planks, stretching and sun salutations 
3rep thrusters & back squats, as superset
35/45/55/65/65# thrusters 
65/65/65/65/65# squats, working to get more depth so keeping weight light.
750m row 3:22

115-120-125-130-135-140-145

Did rounds at 135 with 10 reps
Bryan Rosen warm-up is super helpful.  thank you for that.

63kgs

Wrists are the weakest link
105 - 105 - 115 (PR) - 115 - 125 (PR) - 125 - 125

Catching up from the sick days! 
slips ✅ 
Thrusters @ 95#s for all sets! About 70% of BW! Didn’t want to go hard b/c I still feel weak & had already done some barn work & went for a horseback ride in the snow! 😉

33 / M / 5'9" / 137lbs

SLIPS completed
Dumbbells thrusters 35-40-45-50-50-50-50(x2)

65-75-95-115-125-135-140 lbs

95-115-135-145-155 (missed last thruster)-140-150

✅
135-155-175(1)-165-170-175(1)-165

180409: 115-135-155-160-165-170(2)-160

135, 165, 195, 205, F210X3 just blew load to hard on the 5th set and couldn't recover 

20 kg, 25 kg, 30 kg, 35 kg, 35 kg, 35 kg, 35 kg 

70 72.5 75 77.5 80 82.5 kg

30
32.5
35
37.5
40
42.5
45

60-62-65-67-70-72-75kg

60kg - 70kg - 80kg - 80kg - 80kg - 80kg 90kg

SLIPS✅

thrusters
95-105-115-125-115-105-95

M / 81kg 

60kg, 65kg, 70kg, 72.5kg, 75kg, 77.5kgx2 75kg

135, 140, 145, 150, 155, 160, 165 Rx 

Check

subbed push press
up to 72kgs

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx   70-75-80-85-90-95-90kg.

*lifted on a platform, used kilogram plates.

Warmup:
10 @ 65, 5 @ 95, 3 @ 115lbs
Work:
135, 145, 155, 165, 175, 185, 190lbs

Bar must come from ground. 190 was a 5lb PR for me - previous best was a heavy single at 185! 

Thrusters 
10@ 45/55/65/55/45

I have a  head cold & didn't want to go heavy with my head feeling so foggy so just did extra reps. 

Parallette SLIPS courtesy of Juan.
Thrusters: 165 - 175 - 185 - 195 - 205 - 215(2+f) - 215(PR)
m/51/5'11"/200#

SLIPS 20 min
DB thrusters, sets of 3: 35#, 40#, 45#, 50#, 55#, 60#, 65#

SLIPS - 20 min
Thrusters
110/120/130/145/145/155/155#

SLIPS, done. My press to handstand progress has seemed to stall. 

Thrusters:
135 - 165 - 205 - 225(PR) - 205 - 205 - 205lbs

Rx’ed 
(plus a couple sets) 

95-135-145-155-165-175(2)-175(2)-165-170

Edit- I failed 1 rep but completed 2 on each set of 175.

100lbs, 110, 115, 120, 125, 130 (2)

m/34/175lbs

18ish minutes of SLIPS
95-105-105-110-115-115-115#

in 2018:  100-105-105-110-110-115-120#, no SLIPS

Hotel WOD:

Dumbbbell Thruster 5-5-5-5-5-5-5

50-50-50-50-50-50-50

95#/105/115/125/130/135/140

HS holds, planks, front and back scales.
Thrusters: 3@ 75 lb., 85, 95, 95, 95, 95, 100, 105, 105.
After SLIPS the thrusters felt very hard.

125-145-155-165-170(2)-145-145
M/41/5’8”/160

M/45/6'2"/185#

Didn't have it today even the bar felt heavy
135/145/150/155/160(2)/135/145#

95,115,125,125,130,130,130

Slips 4 RFT
1 min front ti back scales
1min v-ups hold
1 min walk on hands
1min plank
Then 4 minute stretching
Thrusters 20-30-40-40-40-40-40kg

174cm/74kg/29age:65-70-75-80-85-90-95*2.KG
https://youtu.be/dRr3VISu2LI

Champions Club Scaling Notes

RANT
Nothing to rant about off the top of my head.

PURPOSE
Get a little bit of fatigue in before hitting the lift. The thruster is what athletic people do with front squats, so the added press should challenge our squatting and jumping mechanics as well.

NEW TO CROSSFIT SCALE
Complete as many rounds as possible in 12 minutes of:
8 thrusters
:15 L-sit

TRAINING SCALE
Go sub-max on the weight (still heavy, though) and make all 7 sets at that same weight. You could also go a little lighter and play around with less rest to exaggerate stamina. Or do the handstand descent before each set to get the stamina effect.

PRACTICE SCALE
Do the thrusters with your shoes off so you can feel the arches in your feet better, also hang out at the top position for a bit longer than usual

INJURY SCALE
Pick two of the SLIPS you can do and go back and forth with them for about a half hour

GROUP SCALE
Set time caps (30-45 seconds) for the sets and go at it for about 40 minutes, throw some L-sits (bottom of squat) and scales (arches in the feet) in between. The time cap lets lighter weight people do more reps.

WARMUP:
SLIPS and maybe a few squats here and there

GENERAL FEAR LEVEL: 3

One of My favourites for my 80 years young athletes

INTENDED STIMULUS
.
Heavy thrusters are the bomb! We are usually so intimidated by this movement. Most athletes feel like it is incredibly heavy. Going heavy here will demystify this lift for you. Don't make up your mind today on how heavy you are going. Have a loose template, and while the weight is moving well, go up! As you might already know, the thruster is just a front squat followed by a push press. Both lifts require a very vertical and upright torso, as well as a robust balance foundation. "Rocking chair feet", "stripper butt", "good morning squats," and poor rack positions will all be heavily punished today. This lift is like an overhead squat; it will bring out all the things that could be better in your mechanics. If this lift is super challenging for you today, that's great! Record yourself and find what aspect of your mechanics you should be working on. Athletes new to the thruster should work on drills to build the movement, options below.
Today for your SLIPS practice, try to use an implement you have not recently used. Focus on waking up the core as well as stretching the shoulders. Get yourself ready for the thruster. Get tight! 

▶ PARALLETTE SLIPS
Rest 0:45 to 1:00 between sets

3-5 sets
5-10 Parallettes Gymnastics Push-up

then 

3-5 sets
10-12 Low L-sit to Reverse Plank (use slider)

then

3-5 sets
20-30 seconds Parallette Plank with Tucked Leg

then

3-5
20-30 seconds Parallette Handstand Hold (use wall as needed)

▶ THURSTERS
3-5 sets
3 Jerk Dips + 3 Jerk Drives + 3 Push Presses
Load: light

3-5 sets
3 Front Squats + 3 Push Presses + 3 Thursters
Load: light to light/moderate. Only increase if mechanics are there. 

then work on sets of 5 thrusters. Focus on just one aspect of the lift, and go as heavy as possible while the main points of performance are there. 

Globo scale: if you have bumper plates go to town. Consider cleaning from the ground into the thruster for the first rep.  If without bumpers do this one in a rack up to a heavy but controlled triple.  If without a barbell do ascending  weight sets of 3 dumbbell thrusters.  If you max out the dumbbells do AMRAP sets for any remaining sets.   SLIPS as Rxed. 

Warm up for 200206:
GENERAL WARM-UP

AMRAP 8
50-ft shuttle run
20 alt. lunges
25-ft crab walk
25-ft bear crawl
20 mountain climbers

4 sets of 5 squat therapy reps

SPECIFIC WARM-UP

Thruster

Perform 5 reps of each step of the progression with an empty barbell:
5 front squats
5 push-presses (squat-width stance)
5 thrusters with a pause at the top
5 cycled thrusters

Build-up
Build up to the first working set by performing 10-5-5-3 reps. Increase load each set.

SLIPS

Inversions
AMRAP 8
Practice 25-feet at a time of cartwheels

Rest 4 minutes

AMRAP 8

Practice 25-feet at a time of somersaults