남(m)/46/171cm/96kg/230120/
Practice SLIPS for 20 minutes
Push press 10-10-10-10-10 reps
If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments./
20-30-40-50-60kg(6x)/
금요일 저녁 두번째와드

CFWUx2 10*45pp sub for dips
78 89 100 111 122 122(7/3)

75-85-95-105*7-105*7

E4MOM, dumbbells, and did SLIPS

70, 70, 80, 80, 90

(try all 90s next time)

Dumbbells:  40s - 45s - 45s - 50s - 50s

SLIPS first. Used pair of 50 pound
dumbbells for push press. 

47 kg

115-125-135-145-140 -no belt-Last 2 sets were pretty challenging. Paused before my last rep and it wasn’t fast to lock out. Not sure if 145x10 is a PR. Juan’s SLiPS as a warmup. Did V sit variation and full shoulder stands/ Vsit to shoulder stand back to v sit...Bryan’s specific warmups and 3x4-6 reps to build up...

179/41/69”

115-125-135-145-155

95,105,105,105,105

Lucas: 75, 85, 95, 105x9, 115x5
Renae: 65x5, 60, 65, 65, 65
Me: 95, 115, 135, 145x6, 145x6 (did heavy C&J two days ago)

115#-125-135-135-135
10-10-10-8-8

Rx'd

30# Dumbbells 

Modificacion sin peso externo.

WOD

Max HSPU 
5 min rest
Max HSPU
5 min rest
Max HSPU
5 min rest
Max HSPU
5 min rest
Max HSPU


General Warm up: 5 min
10 dislocamiento de hombros con bastón, 10 OHS, 10 bisagras, 15 samson stretch x pierna.

Tec: EMOM 20 min - 4 rounds
10-15 segundos Estiramiento Pike: https://www.youtube.com/watch?v=WSkPQ1lXfNk
descansá lo que sobra del minuto.
10-15 segundos L sit con dos sillas: https://www.youtube.com/watch?v=5yL9v36Z2W0
descansá lo que sobra del minuto.
10-15 segundos Vertical intentos sin pared: https://www.youtube.com/watch?v=H8mGAq91vuU
descansá lo que sobra del minuto.
10-15 segundos Plancha Asomada: https://www.youtube.com/watch?v=KMCZ6Pjg9_k
descansá lo que sobra del minuto.
10-15 segundos Escala frontal-posterior: https://www.youtube.com/watch?v=w_jo73FGrxg (1 pierna x round)
descansá lo que sobra del minuto.



Specific Warm up: 5 min Practica- 3 x HSPU negativas descansa 90 segundos, 3 veces https://www.youtube.com/watch?v=9Axl_1PEZ14

Workout of the day: 5 rounds x reps totales en cada round
 MAX HSPU - rest 5 min 

Son 5 esfuerzos máximos. La última rep debe ser forzada y muy difícil de completar. Si algún round llegás a fallar la última rep no pasa nada, pero no es el objetivo. Si podés ir justo antes de esa rep fallada mejor. Es importante descansar los 5 min como mínimo. Si no estás apurado por el tiempo, y necesitrás descansar un poco más hacelo. El objetivo es que cada round de HSPU sea un verdadero máximo esfuerzo, y para eso necesitamos el descanso completo.

Recovery cool down: Estiramiento hombros y tórax con manos elevadas https://www.youtube.com/watch?v=eW-NtP9yF8c
Repetí el pike stretch del segmento de  tecnica de hoy.
Acumulá 3 min de estiramiento en cada uno.
La respiración para los estiramientos es, inhalar aguantar el aire adentro 10-15, exhalar y relajar los musculos target, y relajadamente continuar respirando 30-45 y repetir el ciclo hasta alcanzar el tiempo total objetivo del estiramiento.

Mi score: 26-25-20-19-19

95-105-115-125-135
all unbroken

4/30/20:

5 two minute intervals:
10 push presses @ 95%
20 sec hanging (rings) L, 20 sec handstand against wall, and 30 sec plank

33 / M / 5'9" / 137lbs

SLIPS completed

Dumbbells push presses
35-40-40-40(x7)-35

M/34/6'/175#

135/155/165/150/135#
Finished with :15 Tabata hollow body hold

125-130-135-140-150
Rx

95-115-135-135-135

5x110# (avg 3# improvement from last time)

3 x 5 reps each arm 
70# single arm dumbbell push press

95#-95#-105#-95#-105#

5 rounds of 10 reps push presses
35#/45/45/50/55
20 min stretching 

SLIPS
Push Press 
10-10-10-10-10

In: 2 mile run

65-75-85-85-95

Out: 1/2 mile run w/20lb vest 

slips 20 mins
L tuck holds 30s 3 sets, wall walks and pike push-up, plank holds 4 sets of 50 s and stretches
push press - no rack to hold weights so had to clean each time.
95, 95, 115/135, 95, 115 lbs

95 x 10
105 x 10
115 x 10
125 x 10
135 x 10

m/49/5'11/174

10x25lb dbs
10x30lb dbs
10x35lb dbs
10x40lb dbs
10x45lb dbs

35# DB for all reps

F/49
55-65-65-70-70

10 reps x 20, 30, 40, 45, 50 kg
😅👍

55 YOM 5’6” 208

push Press

10 X65
10X80
10X95^
10X115^
10X125^
10X135^
5X 145

Rx’ed 
= 85-115-135-145-155

Female/53

55/60/65/75/85

I should have started heavier. 

135-135-135-140-145

95-95-95-95-95

SLIPS 20 min ✔
Push press
115/115/115/115/125 lbs

Slips completed.

20kg x 10
23kg x 10
25kg  x 10
27kg  x 10
30jg  x 10

SLIPS complete
95# for each set

115, 125, 135, 145, 155 Rx 

Push Press
10@ 45#/55/65/75/85(6/4)

SLIPS:  35 minutes of difficult yoga that encompasses all of the requirements
Push-Press 10-10-10-10-10 with my jugs... I really wish I had weights!!

SLIPS: ring work and planks 
135 - 150 - 160 - 170 - 180
m/52/5'11"/200#

 

95x10
115x10
135x10
155x10
145x10

Did a lot of mobility in warm-up as well as the SLIPS, as I have not done much barbell overhead work since the surgery.  155 was doable; but shoulder feeling a little tender after, so moved down.

47m/5'10"/180

SLIPS - Can I get some explanation to the benefit of doing these, I feel like im going through the motions and I might have missed a post/ workout analysis somewhere along the line.

5 sets of 10 single dumbbell push presses each arm with a 15kg (33lbs) Db and 3 mins rest between sets
2x 10 mins EMOMs front & back scale as SLIPS beforehand
M / 41yo / 176cm / 70kg

Slips
Strict DB Press #
10 x 40/50(5)/40/45/50(7)

75-85-95-100-85

M/45/6'2"/185#

Rx'd 
105/110/115/120/125#

102.5x10
107.5x10
112.5x10
117.5x10
132.5x10
slips

20 min SLIPS
Push Press 75-80-85-90-90#

Kettlebell push presses
16kg (single)
20kg (double)
20kg (double)
24kg (double)
24kg (double)
43/1.78m/77kg

Same standard as 10x shoulder presses: light bar with the goal to complete 10 reps nonstop, with no pause, all great form.
Picked up where I left off: 75-75-80-85-90 lbs

90 was broken to 6/4. Left shoulder is still acting up (started over the weekend). The press up is fine; but the return to rack is uncomfortable and I had to put the bar down to reset.

95#/105/115/120/120

SLIPS ✅
95-105-110-115-120 

slips
push press
95/95/105/110
stopped at 4 sets---wrists were not having it.
m/50/175

95-95-115-115 (7) - 95

174cm/75kg/29age.
:40-50-60-70-80kg.
https://youtu.be/2oVbE-TJ1Ek

115 x 10
120 x 10
135 x 10
145 x 10
155 x 10

Globo/home scale:  Just like last time, use what is available.  If using dumbbells or other objects,  work up to the 10's, if you max out whats available to you do AMRAP sets.  If you only have bodyweight today do kipping HSPU, scaling down as needed. 


SLIPS per usual.

▶ INTENDED STIMULUS
.
Application day! If you did not do 200423, start there. Today we apply what we learned that day. The advantage today is that because we can use the legs, today, we can grind those reps. This is still not the workout to shoot for a 10RM. It is still a stamina workout. However, it does have a much more marked scent of strength. Load it up and see where you can get. Now, keep in mind that good form in weightlifting has been developed to produce the most efficient way to apply force. As the reps go by, it will be harder and harder to maintain proper form. Your brain and your muscles will be tired. Yet, this will be precisely when you will need those proper mechanics the most. Make sure your dip is balanced and vertical, and your torso is solid. Today go out there and GRIND! 
For the SLIPS, if you have a project you have been working on, today is the day to attack it. If you don't have a project, today's post for the L-sit to shoulder stand is a hint and an option. This is a fun, high skill that is very achievable. The template below can help you get started and figure out where you are within this project. Give it a try!

▶ SLIPS
All done with 1:30 rest between sets

3 sets 
15-second Tuck Hold + 10 second V-sit/L-sit Hold

3 sets 
3-5 strict shoot throughs

3 sets 
5-10 seconds tuck shoulder* stand on p-bars (assist by tapping the floor with one foot as needed)

*go to full shoulder stand if possible. 


3 sets
3 tuck hold to tuck shoulder stand*

*go to L-sit to tuck shoulder stand or to V-sit to shoulder stand if possible. 


▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Warm-up for 200427
GENERAL WARM-UP

AMRAP 5
20 jumping jacks
10 Elbow to instep
10 bootstrappers
10 Samson
10 PVC pass-throughs

SPECIFIC WARM-UP

Push press
“Dip therapy”
Feet about an inch from the wall.
Butt and back/shoulders against wall.
Accumulate 10-20 reps.

With an empty barbell, perform 5 reps of each step:
Shoulder press
Dip + hold
Dip + drive (slow)
Dip + drive (fast)
Push press

SLIPS
L-sit
EMOM 12 minutes
10-20-seconds of L- or tuck-sit

Inversions
EMOM 8 minutes
Odd: 8-10 cartwheels, leading with the left hand
Even: 8-10 cartwheels, leading with the right hand

AT HOME VERSION
5 sets of:
8 kipping handstand (or pike) push-ups
12 clapping push-ups 
24 scapular handstand (pike) push-ups
Rest 3 minutes between sets.

Champions Club Scaling Notes

RANT
I am really a big fan of coaching max effort days of 10+ reps. You really get to see a lot of bad habits come out in the open, waiting to be addressed and fixed, that would would not always see in either a 3 rep max, or a workout with 10 reps of that exercise. Doing them, on the other hand, is no fun at all. But that is beside the point. For reference, I wouldn't usually do a max effort workout as someone's first CF workout because I think a couplet or triplet would give them a better taste of what CrossFit is. Max effort days are important, though. Even if I don't like them myself, I still force myself to do them.

MAIN DECISION
Do I want/have the capacity to do a max effort day

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
10 push presses
:30 plank hold

WHAT ABOUT THE MOVEMENTS
Pushing - overhead, skill (hips first), squatting mechanics, connection/closed circuit (ie. bar, not dumbbells), rhythm/sequence

WHAT ABOUT THE REPS
Like the strict press, 10+ is a number that really toes the line between stamina and strength

LEARN TO COOK
If you have lighter weight, you can either follow the max effort format with more reps per round (personally, I did one set of 18, a few sets of 14, etc.) or you could set something up like the New to CrossFit version. If you have the stuff, then use the SLIPS to practice components of the push press.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As listed, just add reps if you are keeping the weight light.

GENERAL FEAR LEVEL: 4