135-135-135-135-135 Rx'd

SLIPS completed. 

CFWUx2 10 10 5 OHS
50kg 55 60 60 62.5kg

75# each set. Did them from a power snatch

95 . 115 . 115 . 125 . 135
Not bad for a new guy!

95/115/135/155/175/195/205

95, 95, 105, 115, 115,  

215

165-165-165-165-165 tempo descent out of necessity. (3-4 seconds) 1rm is 220 but that was years ago. This is my current squat snatch max so it’s a good load for me for 15 total reps. Did stretching and handstand presses/lowers. Spent at least 5 minutes in various pancake stretches and then went straight into a stiff/stiff straddle press to handstand hold 5-10 seconds and then slowly lowered my feet back down to the floor. Got about 5 good reps in. 

180/41/69”

M/35/6'/178#
95/115/135/155/175/195/205(f2)

Drilled the movement

Sets of 7 with 95lb
sets of 5 with 115lb

Goal:
176, 198, 220, 243, 265

Actual:
135-155pr-175pr-195pr-215pr!!!!! Wooooooo!!!!

M/25/5'8"/155lb
CrossFit AFK

155-160-165-170-175

Then, 
1-minute Scale Hold, each
Inverse Tabata timer, L-sit variations on parallettes
4-minute Handstand Descent Practice
Tabata timer, Alternating Single-leg, Single-arm plank hold
1-minute shoulder wall stretch, each side
1-minute side lunge stretch, each side

135-160-185-190-195(2) ✅

200124: ✅ 115-135-155-175-185
191202: 135-145-145-150-140
181204: 155-165-175(2)-175-185(2)
180810: 155-175(2)-165(2)-175-180
180114: 135-155-175-195(f)-175
170302: 135-145-155-165-175(1)

185/205/215/225/235

M/36/5/9"/188

105
115
125
135
145

Didnt have time for SLIPS

broke up SLIPS to before & after

E4MOM, on MaxRack

95, 100, 105, 110, 115

Getting back to things with right hip feeling a bit niggle

45kg / 50kg / 55kg / 55kg / 60kg

Getting back to things with right hip feeling a bit niggly

40kg / 50kg / 55kg / 55kg / 60kg

95 - 105 (x2) - 105 - 110 (x2) - 110 (x1)

Not proud of this at all. Shoulder dislocation 18 months ago gets in my head whenever I do these. Just need to get more comfortable being low with weight overhead I guess? 

SLIPS was fun. First time doing them!

moderate (60% max)
technic focus

5x5 60kg 

40-45-50-55-60

M/55/6’1”/181

OHS
3-3-3-3-3
135/145/155/165/175/185/195(f)

95-120-130-140(F only 2 reps)-140(F only 2 reps)

200117: 95-115-125-135-145

190-200-210-220-225

Sore wrist so subbed thrusters. 
135,145,155,155(F),135. Definitely not my best, just didn’t have it today...

1-88 lbs
2-99 lbs
3-110 lbs
4-121 lbs
5-132 lbs (2)

10min SLIPS 

OHS
135-135-145-145-150

10min SLIPS

66 - 74 - 80 - 88  88 libras.

85-95-105-115-125

3 x 85, 3 x 105, 3 x 125, 3 x 145, 3 x 155
I was feeling pretty good so I did an extra set
3 x 175

I enjoyed practicing SLIPS
M/48/5’5”/188

185lbs-205-185x3

20 min of SLIPS ✅

M/28/6’1”/200lbs

34/M/5'7/167#
*dont still have barbells/plates

SLIPS - 20sec work, 10sec rest, 8 rds per category
OHS - empty bar, self pressure and tension 3*5 sets
end

40-50-50-50-40-40

Mirella Miranda
25-30-25-15-15-15

Forgot the SLIPS

155-165-170-175-180(1)
lost balance on the second rep at 180. 
Slips done in a circuit

115 - 135 - 145 - 155 - 160

SLIPS

did this during work on lunch.  That means rushed warmup, steel plates and no drop drop.  Weights felt heavy enough but woulda probably gotten a bit heavier at home.  Didn’t realize how much I missed slips.

5x3 @ 185

35/M/261/6’4”

185/195/205/215/225

*planks with left arm & right foot were a struggle!

15 min run warmup, then SLIPS. Tried to practice everything as 20s on 20s off. L-sits and handstands were rough, so I know where I need more practice. 

Haven’t done OHS in at least 2 or 3 years so did 5-5-5-5-5 for technique. Wrists had enough at the end although the weight didn’t feel heavy. At the limit for my technique.

45-45-55-65-75

130, 140, 150, 160, 165lbs
PR for me so that's something.
SLIPS between sets.
Snatch or C&J from the floor. 

Practice SLIP (no streches) for 20 minutes ✅ 

Overhead squat: limited weights and even more limited strength, so I did:  

2x 10 DB single-arm OHS L/R | 5 kg DB
2x 10 DB single-arm OHS L/R | 7,5 kg DB
2x 10 DB single-arm OHS L/R | 9,5 kg DB
2x 10 DB single-arm OHS L/R | 11,5 kg DB
2x 5 DB single-arm OHS L/R | 12,5 kg DB

3x OHS w/ bar | 14 kg 
3x OHS w/ bar | 14 kg 
4x OHS w/ bar | 15 kg 
3x OHS w/ bar | 17 kg 
3x OHS w/ bar | 19 kg 

Really enjoy OHS. Great movement 👍  

115-125-135-145-155lbs.

M/46/6'2"/185#

KB OH squat 3 per arm
53/62/70/80/88#

SLIPS
then
OHS: #75-#85-#95-#105-#110
felt good.

20 min Scales, L-Sit, HS Hold practice, stretching,  and 45 and 65# OHS practice as warmup then
75-95-105-115-125
Finished with 5 min plank practice, more stretching and some time on the rower for a little cardio work.

95
115
135
155
155

××had 175 overhead,  but didn't feel stable. 

Bar practice for movement 

75
95
.......
115
115
120
120
125

M/49/5'9"/157

75-85-95-105-115
Ok form. Not sure about depth

Worked on form today.

15-45/ 15-65/ 10-70#

Ohs still a work in progress.
11/29/19 - first time doing...up to 75#
1/17/20 - 115
Today: 95/115/125/135/145(2)

155 - 170 - 185(2) - 185(2) - 185
Was hoping to go heavier but left shoulder not fully right...
For SLIPS accumulated 2 min freestanding handstand holds, 2 min L-sits, and some bear twists, hollow & arch body rocks
m/52/5'11"/200#	

OHS 3x 205/225/246/265/285
(missed the first squat at 305)

✅ SLIPS ( my kids even joined in!)

After 30 minutes of stretching & a  warm up, I still felt sore as heck. T-spine & ankle mobility = zero! Kept it light & tried to not get too demoralized.  Didn’t work! 😅 Sots Presses (are about impossible for me.) 
OHSQ: 45-50-55-60-65#s 
Lifting in my basement over tile. As sore & stiff as I was I kept it very light & tried to focus on form. SLIP @ the end. 2 min. of each have to get to the barn to feed horses. 

165x3
185x3
195x3
205x3
215x2

Really should have had that last rep at 215.  Went down a little casual and lost it forward.  Felt good though.  Did scales and planks in between early OHS sets.  Did the rest afterward.

47m/5'10"/190

45
55
60
65
75

KG

95/105/115/125/135
5 x 135
It has been a while so I kept the weight conservative, but it felt good.

60-70-75-80-85

Still learning this, but slowly gaining confidence in form.

60-70-80-90-110kg
Rx

95-105-110-115-120lbs
compare to 200117: 65-80-90-95-85lbs
SLIPS ✅

191129: 70-80-90-100-110kg.
200117: 75-85-95-105-115（1）kg.https://youtu.be/dTfGO9INFKM
210128: 80-90-100-110-120kg.https://youtu.be/nnW6MJ2htT
SLIPS✅

45-65-75-75-95 lbs.

40/55/60/65/70

I definitely need more practice!

RX - 5 x 3 @ 200lbs
SLIPS - Complete

55/65/85/85/85

39/F/135

Scales & Handstand Holds to end 

Used this to warmup for yesterday's (results there)

5x5 front squats, 95lbs
45 second tuck sit in between 

60-75-83-90-97-102

1-55lbs
2-65lbs
3-75lbs
4-85lbs
5-100 lbs
 Slips 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Overhead squat - squatting with a heavy weight and as much demand on upright torso as possible

MAIN DECISION
Go lighter and struggle through overhead position or go heavier with a different style of squatting?

TECHNIQUE SCALE
Max effort format, but do snatches instead of overhead squat

CONSISTENCY SCALE
As is, and pick one of the SLIPS instead of cycling through them.

INTENSITY SCALE
Do a 50-m sprint or something else to get you breathing heavy before each set.

INJURY SCALE
Pick one movement you can do in a max effort format. If it's bodyweight, do max reps for sets. Or do an AMRAP in 20 minutes of one of the SLIPS and either the squatting or overhead portion of the OHS.

MY STUFF
I did this yesterday - 165 in between cleaning stuff. Today I struggled like crazy through the double under of yesterday's workout. 19:55, 45-lbs. on thrusters.

GENERAL FEAR LEVEL: 3

This looks familiar 🤔