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”

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

4’ burpees (66)

1k row: 3:29

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

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

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

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.