did SLIPS, and E3MOM with dumbbells

50, 60, 70, 80, 90, 100, 100

남(m)/46/171cm/96kg/230303/
Practice SLIPS for 20 minutes
Push jerk 7-7-7-7-7-7-7 reps
Post loads to comments./
20-30-40-50-60-70kg(3X)/
금요일 저녁 두번째와드

CFWUx2 10*45*2 10*95*2
106 117 128 133.5(5+2) 133.5(5+2) 128 122.5

75-95-115-125-135-145(x5)-145(x5)
E3MOM

Sub 6km row 33:06 due to shoulder injury.

125-125-135-135-145-145-155

135, 140, 140, 145, 145, 150, 155

30# dumbbells

30# dumbbells

135-145-150-155-160-165-170

95, 105, 115, 125x5, 115, 115, 115

M/34/6'/175#

(From a while back)
115/135/155/175/200/185

for SLiPS, 5 rounds of: 10 front scale leg lifts into back scale 15 seconds into free handstand left side then right side. 10 second floor L-sit, 30 second rear plank, 20-30 second straddle stretch 

for the workout I didn’t have access to a barbell so I did 7 sets of 7 strict presses with 55lb dumbbells. Very hard. 

40-45-50-55-60-60-60 kg

Stayed at 115 lbs, first time back lifting in months!! Really good session though. Good engagement of back and right side staying in it. 

95-115-125-135-145-145-150 (5x2)
probably shouldn’t have gone as heavy - right wrist and forearm injured since Saturday. Did more push presses that push jerks.

Started real light to see how I felt
95-105-125-135-145-150-155
Finished at 85% of 5 rep max

Rx:  95-100-105-110-115-120-125

No bar so I used dumbbells. I did 10 reps per set and last set I did max reps at 12. 
2 sets 35#
2 sets 45#
3 sets 50#

SLIPS for 20 mins

7x10 push jerk with 40 pd dumbbells. -- As heavy as I own

✅
sub’d kipping HSPU (6x on set 6&7)

Scaled to 5 rds: 135-145-155-165-170(6)

95,105,115,120,125,130,135

Right knee hurt every time I dipped to push or to catch, so sub'd strict Shoulder Presses for all
7-7-7-7-7-7-7
95-105-115-125(5)-125-135(5)-135(4)

20min SLIPS 
125-125-125-125-125-125-125

135×7 tng
155×7 tng
165×7 tng
175×7 tng
185×7 tng
195×5 - reset from jerk blocks; got 5/7 attempts
205×7 - reset from jerk blocks; got 7/10 attempts

Did SLIPS in between sets. Feel good about this; motivation was low today. I need work on push jerks, my right did wants to slide back into split. Some of my reps were "splots"...

47m/5'10"/185

80 (10x)
90 (10x)
100 (8x)
100 (9x)
100 (10x)
100 (10x)
100 (10x)

165-170-175-180-185-190-195

20 min SLIPS: front/back scales, Parrallette l-sits and handstands and planks
Push Jerk: 45/95/135/145/150/155/160

Wu 65#, 85
115/120/125/130/135/140/145

Probably start a little heavier next time.

20 mins of SLIPS
145-145-155-155-165-165-185

45/65/85/95/105/115/115

SLIPS ✅
Push Jerks 
95-115-125-130-130-130-135lbs 

5 ish minutes of SLIPS
then worked up to
135# for the PP
I have felt stronger and done better numbers, but I put lots of time under tension going down with these 
Again, thanks CrossFit

Slips
10 rounds with 45# dumbbells.

(really need to find heavier dumbbells for sale!) 

95-135-155-185-205-225(6)-135 then SLIPS.
CFHIM - MAKING PEOPLE BETTER

M/39/111kg/1m80cm
Slips
Emon 20'
Front scale right 30"
Tuck hold 30"
Front scale left 30"
Handstand hold 30" 

Push jerk
70kg,70kg,70kg,80kg,80kg,80kg,90kg.

Slips, then 135-155-165-165-170-170-175

Scales, Hanging L sits, handstand holds, planks
7- 55/55/60/60/65/70/70

Slips ✔ 
75, 85, 85, 85, 85, 85, 85

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

115lb-115lb-115lb-115lb-125lb-135lb-125lb 
Pretty sore - stayed around 50-60% of my most recent 1RM

20min SLIPS then 7reps push jerks:
45#/45/50/55/55/60/65

M/60/240

135 - 155 - 175 - 185 - 195 - 205 - 210

SLIPS: L-sits, handstands and planks
135 - 155 - 165 - 175 - 185 - 195 - 205 (6+f)
m/52/5'11"/200#

46/M/180

45-75-95-115-125-135x5-45

Rx’ed 
= 135-145-155-165-175-185-195(5+2) lbs

Nursing an injured right wrist.  Last set was a bad push at rep 6 and dropped the bar, cleaned/racked then finished 2. 

7’s. deceptive

up to 155

40kg

Push jerks
7- 45/ 55/ 65/ 70/ 75/ 80/ 85#

20:00min 45-65-95-115-135-155-155. I only weight 135lbs 

For time:
200m farmer’s walk
21 kB swings
21 goblet squats
200m farmer’s walk
15 kB swings/goblet squats
200m farmer’s walk
9 kB swings/goblet sqyats

Jim:  53/44# walks, 53# kbs/squats, 15:38
Sheryl:  25/20# walks, 25# kbs, 20# squats, 17:13

M,220,59
65x7
95x7
110x7
115x7
127.5x7
135x7
150x7
Slips 

My form on push jerk is no good at all so instead I did regular OHP (worked on my form after the workout)
35kg->37.5kg->40kg->42.5kg->45kg(5 reps)->42.5kg->42.5kg(4 reps)

20 min SLIPS
Push jerk 7x7
95, 115, 125, 135, 145, 155, 165(F) 5 reps

65-95-105-115-125-130-135

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

SLIPS✅

85-105-115-125-115-115-115
cycled all reps without resetting 

Jackie
55# all sets

175cm/75kg/29age.
✅SLIPS.
40-50-60-70-80-90-100KG.
https://youtu.be/F19R0-X_az8

Double kettlebell jerks
20-24-24-24-24-24-24kg
Then WOD200612
43/1.78m/77kg

M/36/172#
7x7 push jerk:
95-105-110-110-115-115-115#

3x5 shoulder press, push press past failure @ 95#

3x10 shoulder press @ 65#

Subbed dumbbell jerks with pairs of dumbbells at these weights
28-33-38-43-48-45.5-45.5
48 round was broken to 4/3 hence the reduction
Should have made early rounds heavier

WOD ANALYSiS

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

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

Focus: 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 85 percent of an athlete’s 1RM.

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

The reason for choosing reps & sets: The reps selected so that challenges both strength and muscular endurance. The 7 reps are appropriate reps for increase the strength and hypertrophy, simultaneously.

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

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

Physiology (GPP): Strength and muscular endurance plays a major role in this exercise. Furthermore, 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, 7 repetitions per set will make use of the lactic acid energy system in second part.

Anatomy:
Push jerk: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps
_____________________________________

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

Train hard and challenge yourbody. Enjoy it ;) 
GOOD LUCK

Champions Club Scaling Notes

RANT
Nothing to rant about off the top of my head

MAIN DECISION
Do I have the ROM in my shoulders, hips, and ankles to do heavy push jerks?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
21 push jerks (or push press) at light weight
1:00 plank hold

WHAT ABOUT THE MOVEMENT
Push jerk - jumping, overhead support, using gravity/skill, connection, upright torso

WHAT ABOUT THE FORMAT
7 reps at a heavy weight would be enough to get us a heavy-breathing response out of the set in addition to muscular fatigue

LEARN TO COOK
If I want to work on the skill/timing of the fall but don't have mobility for push jerks, then a split jerk would be a good option. Add reps if needed and alternate feet. Light weight and adding reps is also cool. If I want to work on heavy weight but don't have the timing for either, then practice push/split jerks in the warmup and do push press for the workout.

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

GENERAL FEAR LEVEL: 4