남(m)/46/171cm/96kg/230121/
Practice SLIPS for 20 minutes.
Clean and jerk 5-5-5-5-5-5-5 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments./
스쿼트클린&스플릿저크로 함 20-25-30-35-40-45-50kg/
일요일 아침 두번째와드

CFWUx2 10*45dl burgener 5cj 10*45dl 5cj
95 106 117 122.5 128 135 135

95-105-115-125-x-x-x (lbs)

SLIPS my regular routine reduced to 10 mins because I've done 70 mins of pretty intensive yoga already.
E3MOM clean & push press @55kgx5, 50kgx2
Found that tough. It's either the heat, 35oC in shade, I'm out of practice, or I'm getting old.

E3MOM, with dumbbells, and did SLIPS

7x70

(tough, but can try 80 next time)

125-145-155-165-175-175-175

Rx'd; 30# Dumbbells; that's the heaviest I got.

SLIPS completed. 

Did 5 sets of 5 tire flips with my heavy tire. Misread the set count and cooled off before I read it right. Super sore in the back today but in a good way. Skipped SLIPS -busy consoling family with my hamburger cooking skills. 

183/41/69”

60 kg

95,105,105,115,115,115,115

SLIPS 20´
15´ Freestanding HSH drills
5´ Planks

Cleand and jerk
5 T&G @45kg
5 T&G @50kg
5 T&G @60
5 @65kg
5 @65kg
5 @65kg

M-35y 

SLIPS : 45 on 15 rest and prepare x 5 stations, x 4 rounds
Pike/Couch, 2 rounds each
Headstand/Handstand, 2 rouns each (headstand without hands, tripod made with forearms ALA yoga. Handstand free.
Planche lean/Advanced frog stance, 2 rounds each
Supine Leg raise, Seated single leg rise, hips elevated, 2 rounds each
Scale, frontal, alternating legs.

Clean and Jerk, 2 reps at 60kg every 2 min x 7 rounds. Practicing and improving positions under load. Felt the movement improving as rounds went by. this was not a max effort, but rather training explosive strength and accuracy. Felt like good threshold training. Afterwards did a very very cold immersion. Now feeling great°! Thank you

95#-115-125-135-145-155

Home
RX with 24 Kg KB
Clean & split jerk:))

95, 95, 95, 115, 115, 115, 135

clean and push jerks

95,105,110,115,120,125,130

M/34/6'/175#

5/5/5/5/5/5
Touch-and-go power cleans and push jerks
135/145/155/165/175/170

Damit, trying to figure out how to program slips but doesnt understand the principle of it. If anyone mind explaining better than the acronyms explanation. Thx alot!!

115-125-135-145-155-160-165

All touch n go
95
115
120
125
130
135
155

135, 135, 145 then old neighbor stopped by and I never got back to the wod - will repeat soon

70# single arm db clean and jerk
3 x 5 reps ea side

M/42/6’3”/215

115-185 fun and moderate weight today on the wrist. 

135-155-165-175-180-180(4)-180(4)

In: 2 mile run

SLIPS
Scales: 3 sets
Tuck hold: 3 sets
Handstand Hold, scales: 3 sets
Planks: 3 sets
Stretching: 5 minutes 

Clean and Jerk

65-75-85-95-105-115-125

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

1st set double 16kg kettlebell c&j AMRAP 1 minute 13 reps
2nd set double 20kg kettlebell c&j AMRAP 1 minute 12 reps
All the other sets double 24kg kettlebell c&j 5 reps.
43/1.18m/77kg

I did 3 sq c&j and 2 power c&j for my 5 reps.
Warm-up with 95# then:
115#/125/135/140/145/150/155

M/37/#166
SLIPS
Clean and Jerk #65
Play with what you have.
Light weight, worked on form.

SLIPS ✅ 
45-55-65-75-85-95-105 (last set 4-1)
some singles @ 125-135-135 
1st time w/ a barbell in awhile! 😃 
Clavicle felt good! 

95-105-115-125-135-145-155

SLIPS 
Squat C+J 
95-95-95-105-105-105-105

7 sets of 5 Single DB hang power cleans & jerks, each arm, with 15kg (33lbs) DB - 3 minutes rest between sets
SLIPS done
M / 41yo / 176 cm / 70 kg

B. Rosen SLIPS
120-130-130-135-140-140-140

Stretching and PT FOR 20 min
5 reps at:  15#/25/35/40/45/50
Started to get sloppy coming out of the hole, so called it.  Took almost 15 reps for my body to remember what to do!  😅  Baby steps.

33 / M / 5'9" / 137lbs

SLIPS completed
35lb dumbbells C&J straight through

I did the SLIPS and push presses WOD the day before yesterday.  My arms were fried from that, so I didn't try to go any heavier.

Squat cleans except the very last two when my legs weren't having it.

Rx’ed 
=105-135-155-175-185-195-205(2-1-1-1) 
all power cleans minus last 3 reps

▶ INTENDED STIMULUS
.
Oh, man! There is a reason why in the regular Olympic Weightlifting program, you never see a heavy set of 5 clean and jerks. It is awful. It is a strength workout as much as it is stamina. On top of that, you will be breathing hard. Each set is almost like a mini classic CrossFit workout. Which makes this workout really fun. Athletes new to the clean and jerk should keep the number of reps but focus on the central positions of this lift and the quality of their movement. Experienced athletes can go for load. SIDE NOTE: Cycling a heavy-ass barbell is a skill that needs many years of practice before mastering. In this workout, cycling will mostly distract from the essentials of the lifts. It most likely will lead you to lighter weights and more mediocre mechanics. That's too big of a trade-off on my book. Treat each repetition as a single, set-up properly, breathe, and then lift. Just keep the break between singles to the very minimal. HAVE FUN!

▶ SLIPS - FLOOR
3 sets
10 Wrist Rocks on Parallettes in Pike
rest 1:00 between sets
 
then
 
3 sets
3-5 Handstand Rocks
rest 1:00 between sets

then

3 sets
30-second Wall Handstand Hold on Parallettes (facing away from the wall)
rest 1:00

then

5 sets 
5 Headstand push to plank + 5-second gymnastics plank
rest 1:00 between sets

then

5 sets 
5 Handstand Push-up to wall + 5-second hollow body wall hold. 
rest 1:00 between sets

▶ CLEAN AND JERKS
Progressions for Clean*
5 sets
5 Cleans in Full Extension
4 Sets
2 Hip Clean + 2 Hang Cleans
3 Sets
2 Segment Clean Deadlifts + 1 Clean 
*Video for the Clean in Full Extension in the next post. For all the other drills, look for videos in the Catalyst Athletics Library.

Progressions for Split Jerk*
5 sets
5 Press Behind the Neck in Split Position
4 Sets
2 Jerk Drives + 2 Tall Jerks
3 Sets
2 Pause Jerk + 1 Split Jerk 
*For all the drills look for videos in the Catalyst Athletic Library.

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

115lb-135lb-135lb-145lb-145lb-155lb-155lb

Odd Object CL&J 
7x5
Log 57lbs

Left elbow sore in rack position.

Did
deadlifts @ 215lbs
kbell push press @ 55 lbs

SLIPS
EMOM x 15 mins
Hang L-sit
 Ankle mobility stretch
 One lower from handstand against wall

Warmups and SLIPS per Bryan’s post
C&J
95, 115/135(1),  95/135(1), 115, 95, 115, 115 lbs
first time ever I could do one full 135#, pretty psyched. Strength training is paying off. Consistency is the key. 

M/45/6'2"/185#

7×5
70# KB single arm C&J's 5L / 5R
Then
7×5
53# DxKB C&J's

Clean & Jerks
5@ 45-55-65-75-85-75-65

Kept them light since my left elbow is bothering me again 

165-175-185-185-195

Slips ✅
Squat Clean and Jerks:
95lbs
105lbs
110lbs
115lbs
Power Clean and Jerks:
120lbs
125lbs
135lbs 

Thanks for the wod ! Did from home so could not go very heavy. Still did 5*4mn slips practice then scaled from 24kg to 52kg on c/j barbell.

For SLIPS - handstand holds and planks
C&J: 145-155-165-175-190-200-205
Wow - 5 reps is really different than 3 reps!
m/52/5'11"/200#

135, 140, 145, 150, 165, 175 (single-ish), 175 (singles) Rx

C&J only.  Pressed for time.
135 x 5
145 x 5
150 x 5
155 x 5
155 x 5

Decided that I'm going to do a "deload" week and  scale down the weight/intensity.  Hopefully focus on technique/form while giving some of these aches and pains a chance to recover.

SLIPS - 20 min
C&J - w/bar
50, 60, 75, 90, 95, 95, 115
C&J - w/dumbbells
25, 30, 35, 55

45 - 50 - 55 - 55 - 55 - 55 - 60 - 60 (kgs) 

touch & go
squat cleans 
every 5th jerk - split

SLIPS
Beginner front and back scales
Hanging knee tucks and dip knee tucks
Handstand hold against wall
Front side and back planks

C&J
Bar
65
95
115
115
115
135

SLIPS ✅
95-115-125-135-125-115-95(8)
all touch and go

Jackie
55-55-55-55-55-55-55

Clean and jerk 5-5-5-5-5-5-5 reps
Squat Clean and Split Jerk
5 @65lbs
5 @95lbs
5 @105lbs
Power Clean and Split Jerk
5 @135lbs
Power Clean and Push Jerk
5 @145lbs
5 @155lbs

70x5
95x5
112.5x5
115x5
155x5
20 min Slips

135 - 135 - 135 - 145 - 145 - 135 - 135

What are “scales” specifically? And does anyone have an example of what they would do for the 20 minute slips?

Endurance/stamina day
5 RFT
20 lunges with 20# DBs
30 shoulder presses, 20# DBs
7:47
2 min rest, then
100 kb swings, 25# kb
3:53
1 min rest, then
50 goblet squats, 15#
1:13

57/5’8”/160#

4 x 5 x 95# sandbag
3 singles w/ 140# sandbag
2 x 5 x 50# DBs

Subbed dumbbells instead of barbell
31 - 36 - 41 - 43.5 - 46 - 48.5 - 51 lbs DBs

M/35/173#
 20min SLIPS. (getting closer to being able to do a handstand push-up, not going to quit)

95# C&J 5,5,5,5,5,5

Sets of 5 on a heavy clean and jerk is exhausting but allows for plenty of opportunities to work on mechanics at challenging loads. A good guideline could be to have the first set start at 70% of a 1-rep max and build from there. It’s ok to drop the bar between reps but a general guideline will be that all 5 reps should be completed in under 1-minute. Almost everyone attempt this workout as prescribed as long the equipment is available and mechanics are maintained. Experienced athletes can strive to achieve near-max efforts on the fourth of fifth set. For less experienced athletes, manage the loads so there are always a few reps left in the tank. Modify the rep-scheme only if a special situation presents itself, such as injury or if you need significantly more practice with mechanics at lighter loads. 
Reduce load on remaining sets if your technique significantly deviates from sound mechanics or if there are multiple failed attempts. I recommend performing a full squat clean today, but it is important to understand that this movement is, essentially, about getting a load into a supported position and then getting it overhead. If technique is not sound, you can perform the following sequence of movements to achieve this goal: 1. A power clean, followed by 2. a front squat (optional), and then 3. finishing by performing any overhead movement (shoulder press, push-press, push-jerk, or split-jerk).

LIMITED EQUIPMENT- Heavy days can be hard to recreate without a barbell. Consider replicating the movement functions and/or Replicating the time domain of each effort….for example an effort today might take 45-60 seconds today. 

1) Dumbbells or another moderately loaded object
7 sets of
45 seconds of max dumbbell or object clean and jerk. 
Rest 2:30-3:00 between efforts

2) You can abort the movement and preserve the heavy element in creative ways if you don’t have a dumbbells or another heavy object to lift. This is less than ideal, because I like to prioritize replicating the movement function, but consider:
7-10 sets
40 meter sled drag or car push 

3) Bodyweight Only
Consider replicating an explosive hip extension function, a squat, and an overhead element. For example:
7-10 sets
5 reps of a kneeling jumping up into a max height jump squat followed by a brief handstand hold. 

174cm/75kg/29age.
https://youtu.be/bORfbs1UoEE

32kg

WOD Analysis

Coaching notes:

At first glance, this WOD is similar to the program of 200414, 200423 and 200427.
In fact, the clean and jerk is a high complex movement. Exploring the programs during the past month, a gradual progress is observed in order to reach the complexity of the today's WOD.
As we can see, in first, the deadlift was prescribed on 200414; then, shoulder press on 200423 and in continue, the push press on 200427.

Template: This WOD follows both “For Completion” and “as heavy as possible” template. For completion for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and as heavy as possible for shoulder press.

Form: In fact, This WOD combined two single element WODs in one, cleverly. The first combination is low intensity SLIP from gymnastic and the second combination is a weight movement from weightlifting.

Focus: The C&J is a core to extremity movement. This WOD focused on the C&J. In this day, recovery has not been a limiting factor. The amount of resistance should be progressively increased per set. Athletes can strive to maximize their maximum strength in this exercise. 
 
Purpose: The purpose of the exercise is to perform the heaviest resistance in 7 repetitions. Resistance must be selected so that it is at least 80 percent of an athlete’s one repetition maximum.

Note: The trainer should observe the techniques of movement throughout the exercise and correct any mistakes at rest.

The reason for choosing reps: The reps selected so that challenges both strength and muscular endurance.  

Time to perform: This high volume and heavy WOD takes about ≈ 47 min. In the SLIP part, athletes practice for 20 min, without recording. However, Athletes must strive to do their best for perform C&J and should rest 3 to 5 minutes between sets.

Running a class: Trainers have ≈ 13 min for set other parts of class.

Physiology (GPP): Strength plays a major role in this exercise. Furthermore, muscular endurance, flexibility, balance and coordination are challenged in first part of WOD. 

Physiology (energy pathway): The aerobic system is a dominant energy pathway in first part of this exercise program. Furthermore, 5 repetitions per set will make use of the lactic acid energy system in second part.
_____________________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
WOD ≈ 47 min
Cool-down  ≈ 5 min

Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

Warm-up for 200503:
GENERAL WARM-UP

800-m jog

2 sets of:
5 push-ups to downward dog
10 Spiderman lunges
10 PVC pass-throughs
10 jumping air squats

SPECIFIC WARM-UP

Clean and jerk
Perform 3 sets of 3-5 reps with an empty barbell:
Push jerk to overhead squat (narrow grip)
Hang power clean
Front squat
Split jerk

Build-up
Build up to the first working set by performing sets of 5-3-3, increasing in load each set.

SLIPS

Inversions
EMOM 8 minutes:
1-2 descents from a handstand

Stretching
EMOM 12 minutes:
Min. 1-6: 25 PVC OHS duck walk
Min. 7-12: Kettlebell ankle mob. Stretch (30-sec, side)

AT HOME VERSION
7 sets of:
Burpee broad jumps for 30-seconds
Rest 1 minute between sets

What are SLIPS?

Champions Club Scaling Notes

RANT
First off, more than one rep of clean and jerk at any weight will get you breathing hard, expect to be out of breath after the set. Secondly, don't be married to doing 5 in a row. You can if you want - for instance, if you want to get better at barbell cycling - but as long as you are not resting between reps, just resetting, nothing wrong with doing like 3 in a row, shaking the grip out, then knocking out 1 and 1 to finish it out. Lastly, if you are splitting, alternate feet each rep. Don't be a pansy.

MAIN DECISION
Do I want to do something resembling max effort or do I want to just make a workout with what I have?

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
10 cleans
10 split jerks

WHAT ABOUT THE MOVEMENTS
Jumping - external load, upright torso, change of shape, wider feet
Jumping again - change of shape, more upright torso, offset landing
Pushing - overhead support

WHAT ABOUT THE REPS
5 is a general number to mean enough to get an endurance/stamina response, where as 3 reps would be a little more shaded towards the strength thing. So don't be locked in to that number, 5 reps at a 45-lb. bar might not bring that response out of you, so you'll probably want to do more reps if you are staying light to work on technique.

LEARN TO COOK
Look at the What About the Movements section and come up with a triplet that consists of jumping, jumping again, then like handstand holds or something.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
New to CrossFit Scale

GENERAL FEAR LEVEL: 5