남(m)/46/171cm/96kg/2302014/
Practice SLIPS for 20 minutes
Deadlift 10-10-10-10-10 reps
If at home, modify with a jugs or other heavy object. Share your at-home modifications and loads in comments/
오늘기록 20-40-60-85kg/
최고기록(41/77/160211) 100kg/
화요일 저녁 두번째와드

80# db's straight across.  9 sets, 2 min spin bike in between sets

CFWUx2 10*45*2 10*95*2 135*10
146 157 168 179 190

135-155-175-195-x (lbs)

Acevedo's SLIPS to the best of my ability. Couldn't manage the pirouette but the rest was ok. Lots of inversion. Practiced transition from tuck to plank to finish.
DL 5x100kg. Last 10's were 95x1+100x4 almost 2 years ago.

E4MOM, first time in over 4 months, and did SLIPS

5x185

140 kg

275-295-315-325-335

Basic SLIPs warmup AMRAN...20 back 15 front 10 L sit 1 minute handstand practice 30-50s rear plank. 3 rounds and scales. 

275-295-315-315-315 in shoes no belt. 
Max is 495 and 10rm is 405, but it’s been a while and I don’t want to be tired for a week!

180/41/69”

135,185,225,225,225

M/34/6'/175#

255/275/315 (10-lb. PR)/300/255

M/42/6’3”/215
135-275... taking it kinda easy on the legs

prev:
M/38/6'3"/209

225-255-275-295-315

No bar at home so I used 75# dumbbells for all reps and sets. Much different than with a bar. 

No SLIPS
195-215-235-250-255(pr)

181212:  215-245-250(8)-245(7)-235
160211:  195-215-235-245-250
150211:  195-215-235-245-225

135-155-165-175-185

As Rx’d. 

135-185-225-255-275#. 

M/42

Rx’ed 
=155-205-235-255-265

All double over hand grip, no hook.  I ran out of sleeve to add plates (6-ft bar).

This reminds me of the book Spark, which covers the benefits of exercise on children's learning. Excellent and encouraging findings!

Murph no vest strict form 48 mins

Rx'd with 30# dumbbells; that's all I got. 

SLIPS completed. 

10 DL in kg: 40-50-55-55-55 (fail: last 4 reps with 50)

49yr./m/63kg

140# (two 70# db)

10 min warmup and mobility
10reps at 45#/55/55/65/75
Pretty outstanding for me doing a morning WOD! 😁 Notoriously, they’re not my strength.

135-185-225-275-320

Scaled/subbed to 5 sets of 10 5-secs tempo down&up DBs DLs with two 9kg/20lb DBs and 2 minutes rest between sets
SLIPS done as of Bryan's recommendations 
M / 41yo / 176cm / 70kg

SLIPS were very new to me. I really enjoyed them.
Deadlift, 
155-160-165-185-195

SLIPS ✅ 
135-145-155-165-175 planned
(-185-195-205) unplanned 8 sets of 10
Singles 240-250
265 is my all time PR

225-235-245-265-275
all hook grips, unbroken.

Murph tomorrow 💪🏻

Slips 20 mins since carona I put on 20 lbs due to more grains and more driving. L sits got more tough but still killed inversions 4 minute hand stand. Then 3 minute break into deadlifts 155-185-205-225-270-305-335 3 min sets in-between. I need another set of bumpers. I made up for a lack of weight in sets as well as keeping sets unbroken!👌

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

225lb-245lb-265lb-285lb-305lb

205 - 225 - 245 - 265 (fail: finished last 4 reps with 225) - 185 

285 - 305 - 335 - 345 - 315
For SLIPS focused on inversions
m/52/5'11"/200#

SLIPS✅
185-200-205-210-185
compare to: 135-185-215-225-185 #

Jackie 105-105-105-105-105

SLIPS - 20 min
Deadlift 5x10
120, 210, 210, 210, 210, 240

Deadlifts 
10- 35# DBs/ 95/ 95/ 105/ 110/ 115#

Kept it light today 

225x10
245x10
275x10
300x10
275x10 sumo

Did one exercise from SLIPS after each set.

47m/5'10"/185

155-175-210-232.5-252.2
Slips
arm and wrist jacked up from work injury 

225-255-275-295-305

I agree diet and exercise have a huge impact.  However to say restricting carbs and calories made the difference isn't a legitimate conclusion.  Positive changes could have been caused simply by cutting out processed foods, eating a clean diet and exercise.  

Away from home today. Can’t wait to do this DL WOD next week. 

3 RFT
15 squat cleans, 35# DBs
200 yard farmer’s carry, 44 and 53# KBs
16:47

135-155-165-175-175

Home version:
88 kg (4 kettlebells 2x20&2x24kg) suitcase deadlifts all sets.

43/1.78m/77kg

Such a seamless blending and flow between verbal, visual, and tactile cues. Great video.

174CM/75KG/29AGE.
SLIPS✅
100-105-110-115-120KG.
https://youtu.be/-HX2eBSBe-Y

SLIPS ✅
Deadlifts 10-10-10-10-10
185-205-215-215-215

5x10 deadlifts will be sure to light you up if the correct loads are used. Compared to a classic heavy day where the sets are 5 reps or less, this workout will create a bit more fatigue. Don’t hesitate to reduce the loads on the final sets to keep mechanics sound. Here are some other thoughts on this workout:

Deadlifts: Most athletes can attempt this workout as written and use loads that allow for sound mechanics. I recommend looking at the loads used on the April 14 deadlift session to assist with taking out some of the guess work as to what weight you should start with. A general guideline could also be to start with 65-70% of a 1-rep max. For athletes that cannot maintain a safe position, when pulling loads from the floor, I will consider having them perform the deadlifts with the load elevated or perform a sumo deadlift. 

Minimal Equipment: As the description suggests, use any loaded heavy object and alter the rep scheme to make each set difficult. If the loads you have available are not heavy, consider performing a single leg deadlift or a single leg backpack good morning for 10 reps each leg to increase the difficulty. 

Man, those L-Sits were tough after yesterday.  
5 x 10 DL:  225lbs from dead stop across the board.

135/155/175/185/205

Coaching notes:

This is a workout program that works with low intensity SLIP from gymnastic in “For Completion” template and heavy weight from weightlifting in “as heavy as possible” template.
The purpose of the exercise is to perform the heaviest resistance in 10 repetitions. Resistance must be selected so that it is at least 80 percent of an athlete’s one repetition maximum. In this exercise, the amount of resistance should be progressively increased per set.
The reps selected so that challenges both strength and muscular endurance. The 10 reps are appropriate reps for increase the strength and hypertrophy, simultaneously. Athletes should rest 3 to 5 minutes between sets.
The trainer should observe the techniques of movement throughout the exercise and correct any mistakes at rest.
This exercise completely challenges the lower trunk muscles.
Athletes in this exercise can strive to maximize their maximum strength.
This WOD takes about ≈ 40 min. In the SLIP part, athletes just practice for 20 min, without recording. However, Athletes must strive to do their best for perform deadlift and should rest 3 to 5 minutes between sets.
Strength and muscular endurance plays a major role in this exercise. Furthermore, flexibility, balance and coordination are challenged in first part of WOD.
The aerobic system is a dominant energy pathway in first part of this exercise program. Furthermore, 10 repetitions per set will make use of the lactic acid energy system in second part.

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

Wu 95# & 135*10
185/205/225/245/260

Champions Club Scaling Notes

RANT
I always think on how the SLIPS can be used as skill transfers to the main lift. In this case, the L-sit is a great way to practice strength in the transition position of the deadlift which, coincidentally, is the most difficult: getting the thing the first few inches off the ground. The scales are a great way to practice keeping the pressure even in the feet as your hips move in and out of flexion. Planks give us a chance to 1) practice bracing and 2) practice being able to keep that brace while we're breathing - which might be good in case, you know, we are asked to do 10 heavy reps in a row.

MAIN DECISION
Does my form allow me to go 10 reps at a heavy weight?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
15 deadlifts
1:00 plank hold

WHAT ABOUT THE MOVEMENT
Deadlift - squatting, external load, high demand on the midline, midrange with the arms

WHAT ABOUT THE REPS
Definitely not the number of reps you want to see for a max effort day

LEARN TO COOK
New to the movement = more reps at really light weights. If you want to turn this into a regular workout day, look to combine some of the SLIPS in with deadlifts. Even setting a time like 1:00 at each station could be good.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is

GENERAL FEAR LEVEL: 6

Warm-up for 200524:
GENERAL WARM-UP

2 rounds for 30-seconds of:
Deadbugs
Glute bridge
Bird dogs
Kettlebell deadlift
Kettlebell swing

SPECIFIC WARM-UP

Using an empty barbell, perform:
5 deadlifts from the floor to the knees
5 top-half deadlifts
10 deadlifts

Using a barbell with light bumper plates, perform:
5 deadlifts from the floor to the knees
5 top-half deadlifts
5 deadlifts

Build-up
3 sets of 5 reps, increasing in load each set.

SLIPS

EMOM 20 minutes
1. 20-sec of front scale, right
2. 20-sec of L-sit
3. 20-sec of front scale, left
4. 20-sec of handstand hold

AT HOME VERSION
On a 12:00 clock
2 minutes of 10 Single-leg deadlifts, per side
1 minute of high plank

▶ INTENDED STIMULUS
OUCH! High volume deadlifts will hit your whole system hard. If you are planning on doing a hero workout tomorrow, leave all heroism for then. Today be a Clark Kent. Go in, do a good job, but keep your shirt on and your muscle supple. Focus on getting five awesome sets at around 60% of your max and go on with your life. If you want to be a hero today, try to go a little heavier than that. Keep in mind that ten reps for a heavy deadlift is a lot. As you get to the last three, your form will naturally degrade, and you will be more prone to use your back than your legs. Please don't push it past your mechanics. No, you will probably not get injured or blow a disc, but your low back will be out of commission next week, and your training will suffer. A good idea when cycling more extended sets of deadlifts is to focus on the descent. The better the descent, the better your set-up position, and that here is gold. 
For SLIPS try some fun inversion work. Diane is a beautiful workout because it combines inversions and deadlifts. Let's mimic that today. The option below might help you!


▶ OPTION FOR DEADLIFTS
This is a good option for athletes learning how to do a deadlift, or as a technique primer. 

5 Sets
10 Slow-Descent KB Deadlifts (set your athlete facing a wall, half a foot away)

4 Sets
8 Double KB Deadlifts (set KB's on top of 45 lb plates, and make your athlete work hard!)

3 Super Sets
6 Seated Good Mornings (load them up)
6 Stiff-Legged Deadlifts


▶ OPTION FOR SLIPS
3 Sets
20 seconds back scale directly into a kick to handstand on the wall
1 pirouette on wall
1 negative handstand push-up with roll-out

then 

3 sets
3 as slow as possible negative handstand push-up facing the wall*, in the last descent perform a max effort hover hold 
30 seconds headstand hold

then 

3 sets
Max L-sit/tuck hold on parallettes right into a gymnastics plank hold on parallettes**

*negative box handstand push-ups or pike push-ups if needed
**ideally, the transition will happen without touching the ground. 


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