SLIPS completed. 

3:36.6 Rx'd.

남(m)/45/171cm/97kg/220811/
Practice SLIPS for 40 minutes(시간조절=>20분)
Then,
Row 1,000 m for time(1회당 3m)
Post row time to comments./
14분33초/
목요일 저녁와드

CFWUx3
4:06

SLIPS for 15 minutes
Run 800 m

3:50

40 mins of Man flow yoga for strength and mobility
4 min AMRAP - 3R+8r reps 10 sdlhp@20kg, 10 burpees

inside apartment, so did just SLIPS

3:31.1 damper 6 

Did row after 8m of scales: 3x :10 front :15 back then 3x :15 front and :20 back
then EMOM Lsit on floor :10-:11-:12:-13:-14
:15-:16-:fail at :08
16 rounds of emom free hs practice :20 max 
And finally 3 rounds of 1 minute plank and 8 seated dB Cuban rotations per side



191/40/69”

Thanks for posting this calm, thorough and, non-propagandistic counter to “Game Changers”!  I’ve sent lots of my clients to check this out.  Might even air it at the gym!

M / 172cm / 80kg / 35

1k Row = 3:23.7

3:41.2

3:29.7

Mia: 6:40

M/35/5'10/190

Row: 3:17

Great article. Eat real foods. Many of my patients seem to have this underlying fear that children are different, and due to their growing bodies, they need different or more nutrients. I like to remind them, that real nutrients are found in real foods. Like Jon points out, offering a variety of real foods will ensure that your child gets the nutrients they need. Processed foods offer chemicals, not nutrients. And they displace the hunger for real foods. It’s not that complicated. Kids don’t need crackers and candy. They need meat and vegetables, nuts and seeds....you know the rest. 

4’ burpees (66)

1k row: 3:29

It would be great if you included captions on your video. While I am not deaf, I belong to a fitness group with over 16k members. I'd love for them to be able to enjoy the video as well. As a suggestion, you could use YouTube to offer the video and turn on the automatic closed captions. While not as accurate, they do a pretty good job. Thank you!  OH, and if you do this, please let me know and I'll share it! 

3:12.5

4:10
Subbed by 800m run after 40min SLIP
M / 41yo / 176cm / 72kg

45 minutes of pilates, followed by 4 minutes of hard rowing with the monitor off.  done and done

800n run subbed
3:25
43/1.78m/77kg

Dr Ede is one of the most honestly curious researchers out there. We are so lucky to have her spend time going through these nutrition reports with such thoughtfulness. She is not bombastic or polarizing, which I think makes her powerful in a special way. Her take on the EAT Lancet is the best out there. I greatly appreciate her wisdom. In her piece for Psychology Today (1/19/2019), which details the issues with the EAT Lancet report, she breaks down each claim and the points out inconsistencies, errors or faulty assumptions. This is my favorite:

8. Everyone should eat a vegan diet, except for most people
"Although their diet plan is intended for all “generally healthy individuals aged two years and older,” the authors admit it falls short of providing proper nutrition for growing children, adolescent girls, pregnant women, aging adults, the malnourished, and the impoverished — and that even those not within these special categories will need to take supplements to meet their basic requirements.

Sadder still is the fact that the majority of people in this country and in many other countries around the world are no longer metabolically healthy, and this high-carbohydrate plan doesn’t take them into consideration. 

	'In controlled feeding studies, high carbohydrate intake increases blood triglyceride concentrations, reduces HDL [aka “good”] cholesterol concentration, and increases blood pressure, especially in people with insulin resistance.” [page 12]

For those of us with insulin resistance (aka “pre-diabetes”) whose insulin levels tend to run too high, the Commission’s high-carbohydrate diet — based on up to 60% of calories from whole grains, in addition to fruits and starchy vegetables — is potentially dangerous. The Commission half-acknowledges this by recommending that even healthy people limit consumption of starchy roots like potatoes and cassava flour due to their high glycemic index, but oddly does not mention grain and legume flours, or high glycemic index fruits, leaving the door open for processed food companies to market products like pasta, cereal and juice beverages to its plant-based planet. High insulin levels strongly increase the risk for numerous chronic diseases and can mean a lifetime of medications, disability, and early death. If the Commission read its own report it would find support for the notion that those of us with metabolic damage may be better off increasing our meat intake and decreasing our carbohydrate intake:

	“In a large controlled feeding trial, replacing carbohydrate isocalorically with protein reduced blood pressure and blood lipid 		concentrations.” [page 8]

This was the 2005 OmniHeart trial, which used 50% plant protein and 50% animal protein. It would seem the only people who should eat a vegan diet are people who make the informed choice to eat a vegan diet, despite the risks.”

That’s just one point. The whole thing is so, so good. Definitely worth the read if you haven’t already.
https://www.psychologytoday.com/us/blog/diagnosis-diet/201901/eat-lancets-plant-based-planet-10-things-you-need-know

Lots and lots of SLIPS

3:30 1k row
Last was 3:41

M/36/165

Practiced away from wall facing handstand pulses, L-sits on rings, mobility, walking wall bridges, planks, bear twists, reverse push-up on parallettes.

Biked 1.5 miles 
3:43

22 min foam rolling and stretching all the things
L-Sits: 
1) E30 seconds for 4 minutes: 5 sec full L-sit on parallettes (legs not parallel but this is definitely progress for me)
2) EMOM 4 minutes: 25 seconds knee tuck on parallettes 
Inversions:
EMOM 10 minutes: 20 sec wall-facing handstand hold
Scales:
4 minutes continuous scales: Right leg: 30 sec front scale into 30 sec back scale, repeat with left leg, then repeat once more each leg.
1,000 m row: 4:04. Started off too slow.

SLIPS 40 min
8 Min front to back scales alt.
8 Min EMOM v-ups hold 30"
8 Min EMOM 15 mt hands walk
8 Min EMOM plank 45"
8 Min of stretching 
Time row 3:38" 

Lots of running...I own no machines! 
A slightly faster mile run in the snow. 
Going to start subbing in Kettlebell swings for endurance. SLIPS: Lots of time @ inversions! GOWOD mobility work! And Splits stretching! 

30 min SLIPS
1000m in 3:50.4

200205:  3:57.4

3:29

Did Juan's thoracic SLIPS - thank you Juan!
Row in 3:27.5
It's been a long day.
m/51/5'11"/200#

55 YOM 5’6” 215.3

RX’d

Slips 40 min

1000m row Damper 5
4:19

SLIPS✅
row 1000m 3:41

20 min SLIPS 

1000m Row 3:42.1

20 min SLIPS

3:21.4 Rx 

58 / 173

Did Murph again today because I could but without the vest. Elliptical runs. Broke it up Cindy style.
38:44

Scales, l-sit, handstand, plank took me about 1 hour

1k row 3:03,5
avg. 1:31,8/500m 32s/m 452W

I'm happy with 1k. My goal was to keep 1:32 pace. I started on damper 7 and changed to 6 after 250m or so. Don't remember my last 1k bc it was suuuuch a long time ago.

SLIPS ✅
I would really like to have my press to handstand so I spend 16min on inverted.

1k Row:
3:13.7 (5.8sec PR!)

I did it this morning and I still hurt from that row.

I did my boys' workout with them this morning, nice sub for the row. 

5 Rds -30 sec work 20 sec rest

Burpees: 12-11-11-11-12=57
Mountain Climbers: 37-40-34-38-32=181
Single Unders: 63-71-68-70-75=347
Box jumps 20": 12-11-12-12-13=60
Total reps: 645

SLIPS

It would appear the article is not working. Just a heads up HQ. 

1000m row
= 3:25

40 calories on elliptical machine in 3:52 (a little slow)

3:27.2

I've been wondering: my 1k PR is 3:26.5. I warmed up that day building to a moderately heavy single deadlift. Today, we warmed up with SLIPS. In your opinion, does the faster row get an asterisk next to it, as it may have felt a bit lighter because of the deadlifts? Or not because, at least on paper, I moved the 1k meters just a second faster?

3:15min

20 min slips
1000m row @ 4:35 (started out too slow:(
20 min
DB DL--50# db's
deficit hspu on 25# plates
m/50/175

1000M Row:  3:18:10 RX

✅, thx for thoracic bridge suggest
3:32 row

Thanks for sharing. It's great to see how Coach Glassman's goal of the website to be for "anyone who has a brain" take shape.

The bit about going straight to the methods section of nutrition studies to see the actual food that each control group is being fed is a useful tool to better understand studies from the outset. 

SLIPS - THORACIC BRIDGE
ROW:3'30''.
https://youtu.be/BHb8J5BYv44

INTENDED STIMULUS

Forty minutes of SLIPS screams fun and fitness. If by now, you don't have a project to work on your SLIPS time, it is time to find you one --or many. Mastering an L-sit or a V-sit are great ideas. A bent-arm handstand hold is another one. If you continuously hear yourself excusing your mechanics on your lack of mobility, this is the time to attack that. Mobility is like strength and capacity. It is earned not given. No matter what project you chose, you can introduce the essential elements of SLIPS in your practice. You can because SLIPS is elegantly designed to include all of the fundamentals of gymnastics. It is like the dudes that created CrossFit are fucking smart or something. The option below presents you with a thoracic brdige. This is a hold anybody can achieve, and that will significantly improve the mobility of all of the modern human. If you can produce a solid thoracic bridge, overhead squatting is not a problem. If you sit in front of a computer all day, this is for you. Give it a try.
Once you are done, it is time to get back to the rower. We are coming back to the 1000-m. At this point, you should have excellent information about your pacing and your capacity. We have done 1000, 750 and 500 in the past three weeks. With that info, you can design yourself a solid plan race, and you will kill this sprint. It is time to shine! GIVE IT HELL!

▶ SLIPS - THORACIC BRIDGE
Rest 1:00 between sets

3-5 sets
7-10 Reverse Push-ups on Parallettes

then 

3-5 sets
30 seconds reverse plank hold
5/5 Bear Twists

then 

3-5 sets
10 Wall Facing Handstand Pulses
10 Facing Away from the Wall Handstand Pulses

then 

3-5 sets
30 seconds Elevated Feet Thoracic Bridge Hold
5 Wall Bridge Walks

Here's a Video with all the movements.

Would someone explain what SLIPS stands for?

Globo scale: for the row sub a 50 calorie assault bike or 800m Sprint all out.  SLIPS as Rxed (see above post for ideas). Stretching can be done as ROMWOD, M-WOD,  or a yoga session.

Champions Club Scaling Notes

RANT
Sometimes I wonder how often Coach Glassman (or whoever else designs these workouts) looks at my comments and thinks, "Chris, that is not even close to the intended purpose you dingus!"

PURPOSE
Again with this theme, I see this being put here for us to practice intensity. 5 1000-m repeats will be a difficult workout for anyone. But it takes a really mature/advanced athlete to have the physical and mental capacity to make one run/row attempt worthy of being a stand-alone workout. It opens up a lot of possibilities when you can, though.

NEW TO CROSSFIT SCALE
5 rounds, row/run 400 meters, 1:00 plank hold, :30 L-sit

TRAINING SCALE
As is, just pick one of the SLIPS for all 40 minutes

PRACTICE SCALE
As is.

GROUP SCALE
See how everyone's feeling after Elizabeth

WARMUP:
SLIPS
And some jump ropes

GENERAL FEAR LEVEL: 6

Warm up/ SLIPS
Stretching
EMOM 12 minutes
Minutes 1 & 2: Pigeon (right side, left side)
Minutes 3 & 4: Couch (right side, left side)
Minutes 5 & 6: Banded shoulder distraction (right side, left side)

L-sits
EMOM 8 minutes
10-20 sec of an L-sit or tuck-sit

Handstands
EMOM 10 minutes
Minutes 1-5: 10-20 sec handstand hold, facing wall
Minutes 6-10: 10-20 sec handstand hold with back to wall

Scales
EMOM 10 minutes
Minutes 1-5: Front scale, 15-sec per side
Minutes 6-10: Back scale, 15-sec per side

Rowing
5 sets of 20-seconds on/40-seconds off:
No strap rowing (increase pace each round)

"Pull, Pause, Punch” Drill:
Pull to finish position.
Pause in the finish position, with the handle at the bottom of the chest, shoulders relaxed.
Punch hands forward and pause with them just past the knee.
> Perform 5 cycles of drill, plus 30-seconds of rowing.