CFWUx2 BS 10 5 3 3 1 DL 10*45 10*135
223 234-245 267-278-289

Rebuilding a good credit score can be very frustrating and usually takes up months or even years depending on how consistently  you pay bills completely & on time. I used to be among these unfortunate categories until recently when I had this job interview. I was invited to attend  by The Mosaic  Company  in Florida , and after a background-check by the company I was placed on hold because of my terrible credit report score  .A 550 FICO score is considered very poor and  generally won't get the best terms for loans and credit etc . Thanks to NEWHORIZONCREDIT1 who came to my rescue and performed their magic on my credit score report , now I can boast of a credit score of 790 . contact them at ( NEWHORIZONCREDIT1 AT gmail DOT com ) . Trust me they are reliable ! .

20 minutes of SLIPS
275-295-315-335-345-355 Rx'd
20 minutes of SLIPS

Thanks for sharing

E3.5MOM, and did SLIPS before and after

225,
275, 275,
315, 315, 315

Back after 2 weeks so scaled DL 5x5 @75. 95. 115. 115. 115

5-315
3-335
3-355
1-365
1-375
1-390 (f)
385 is my PR

275 - 305 - 325 - 345 - 355 - 365

405-425-425-440-440-440 rested less than 3m on all sets. Less than 2m between singles. Began 20m of deadlifting immediately after a scale and warmed up in 5m with: 155x10, 245x7, 335x5 then did my first work set 2m later. Did the whole WOD on a 60m clock. Because of the time crunch on deadlifts I went into SLIPS with no plan other than to do them in order for roughly a minute each and make sure my warmup deadlift bar was set up by the end of the 20m. Ended up doing a :15 L sit each round, some hanging. :15 to :20 scale each way, :30 rear planks in the warmup and :20 side planks in the “cool down.” Subbed some foam rolling as stretching. Worked on freestanding and minimally supported back to wall handstands. Everything burned so good by the end! 

5s - 100kg 
3s - 130kg 
1s (I did 4) - 150kg all clean, new BP 
walked instead of SLIPS last 20 mins 

295-315-325-335-355-355

315, 365, 385, 405, 425, 435

135,205,295,315(5)345,355(3)360,365,370(1)

150-180-200-230-250-270#
5-3-3-1-1-1 DLs

5-225
3-275
3-315
1-365
1-390
1-405

165-165-185-205-215-225 lbs (PR)

8x135, 165 then 5x185, 3x205, 225, 1x250, 270, 290.  Wasn't going to go this heavy at first but knee felt good enough to push it.

Deadlifts
145x5
235x3
235x3
255x1
265x1
275x1

255,275,275,325,335,340(PR)

M/28/5'6''/158
5x225
3x255
3x275
3x315 (Did this set by accident. Forgot the workout was 2 sets for 3 reps.)
1x335
1x345
1x365-PR 

275-305-315-335-355-375(pr)
M/41/5’8”/163
Completed SLIPS

10 minutes SLIPS practice
315-365-375-405-405-405(failed)

5 @ 330, 3 @ 350 & 365, 1 @ 375, 385, & 395

5x145Ibs
5x145Ibs
3x265Ibs
3x265Ibs
3x265Ibs
1x287Ibs
1x309Ibs
1x331Ibs(failed)

5-225
3-245
3-275
1-305
1-325
1-345. PR

40/m/6’1”/230 lbs

5 -375
3- 405
2- 415 (just couldn't hold it idk)
1-425, 430, 435

115-145-150-160-175-180 (15lb PR!)
Fiance: 225-315-345-365-375-405 (First time over 400 since low back injury - approx. 2 yrs) +stretching

5 x 225
3 x 295
3 x 295
1 x 335
1 x 345
1 x 365 (PR)

✅
265-305-340-400(PR)-400(F)-365
✅

240#x5
255x3
275x3
285x1
290x1
290x1

Total weight PR by 240#

Both SLIPS practice 

225x5, 275x5, 325x3, 355x3, 385x1, 405x1
45/5’11/202

315-365-405-435-455-465lbs(PR)

Deadlift 1-1-1-3-3-5 reps
240-240-240-240-240-240

20 before 185*5 195*3 205*3 215*1 225*1 230F no Prs today 20 after 

M/44/6'2"/180#

Mixed it up a bit used a trap bar
320
340/350
365/380/390

Worked on L-sits and HS walks

515 lb y try with 525 and i fail i pas de kness 

225,315,385,405, 465, 525(failed twice) woulda been a new PB 

315, 365, 405, 455, 475, 495(f) Rx 

43/6'3"/200
315-335-355-365-385-skipped last set
SLIPS after only

Deadlifts 
5-135/ 3-185/ 3-205/ 1-215/ 1-225/ 1-230(PR)- all the weight I have

SLIPS ✅ 

5 Rds
5 lay to stand rope pulls
15 push-ups 
20 decline sit-ups 
25 squats 
5 box jumps (32")
17:31

slips done
5 @ 370, 3 @ 394, 3 @ 414, 1@425, 1 @435, 1@440 

Completed 2019-05-17
Did this with Dumbbells 
140-150-150-200-200-200-200

#245-275-315-315-315

Michael's and Dr. Eades's comments together raise what I consider the obvious issue with these VLCD's. Ok, so they work to put diabetes in remission. Do they do so because they reduce calories significantly or because they also restrict dramatically the consumption of the macronutrients that make up total calories? So maybe they work because they restrict protein or fat or carbohydrate consumption? The latter, or maybe the latter two, would be my guess.  (I have a one-track mind.) 

A 300 kcal/day VLCD is going to be at most 150 kcal/day of carbs, which means borderline ketogenic. A protein sparing modified fast of the kind the Eades used, as Mary Dan noted, is ketogenic. As designed originally by Bistrian and Blackburn it was 600 to 800 kcal/day of only meat, fish or fowl. Hence, the only carbohydrates came from the glycogen in these foods, maybe five percent of the calories. Protein content was high as a proportion of calories but very low in absolute terms. 

One way to test whether the benefits of the VLCD were from the calorie reduction or the carbohydrates would be to fix the carbohydrate at that of the VLCD and then add fat back to increase the calories -- i.e., do what the Eades did. Or what Virta Health has been doing. The fact that the benefits seem to be identical suggests that it's the carbs not the calories. And now you have a relatively high-calorie ketogenic diet which is not only way more fun than starvation (whether or not it's way more fun than eating donuts and drinking beer), and way more sustainable. Perhaps even way healthier. 

In a functional science, the researchers would be asking these kinds of questions: now that we've observed a benefit from these very low-calorie diets, what's the mechanism?  What are reasonable explanations and can any of them be ruled out by this data? 

425lbs(PR)
445(PR) - 445lbs
455 - 465(PR) - 475lbs(F)

The SLIPS after deadlifts were rough!

15 min of SLIPS
265
275-280
285(f)
265-245 (5 reps each)
Lost the mental bubble at the 1 rep point and dropped down to 5 rep sets.
15# weaker in the am than the pm.

100-110-120-130-140

54 YOM 5’6” 212

Deadlift Hex Bar

225X5
275X5
295X3
315X3 PR
335X1
345X F
345X F
345 X 1 PR

In our clinic, back in the late 80s and early 90s, we used a VLCD frequently as a tool to help overweight, often diabetic or borderline diabetic patients lose weight and regain metabolic control. The variant we used was a PSMF (protein-sparing modified fast) involving consuming several protein shakes each day, restricted in carbohydrate and fat, coupled with a single (what would now be called 'keto') meal. 

Initially we used a regimen of only the protein/low carb shakes and no 'solid' food (similar to what Oprah famously did on the Optifast program). It works very well as any VLCD will work very well, almost no matter what its composition. When calories are that low, it just about doesn't matter what they're made of as the body will use every single one of them and the metabolism will heal. (Granted, as this review points out, the numbers are almost always significantly better if the content is adequate in protein and restricted in carb). 

So, just shakes works well and is very simple and straightforward for patients to use, if very boring. And it's a helpful tool for those patients (and there are quite a few) who have a fraught relationship with food; for them it removes the risk of error on what to eat and how much. One drawback, though, is cost, not that the shakes themselves are expensive, but rather since formula diets, such as an 800 VLCD, require some ongoing medical supervision for safety.

But after working with a lot of patients on this kind of regimen, we quickly came to see that the lion's share of the benefits of the PSMF on weight reduction and metabolic healing could still be had with the addition of a single tasty, savory meal providing protein and fat, with reduced carb to accompany the shakes. The meal content was pretty much like what CrossFitters are familiar with: meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. And adding it bumps up the calories to something more like 1200 or maybe 1500 a day and makes the regimen much safer and easier to stay with longer term. 

Plus the addition of fat in the meal encourages the gall bladder to work daily and sharply reduces the chance of stone formation that is a risk on any long-term very low fat diet. 

Mike wrote his first book, called Thin So Fast, in 1989 about how to safely undertake a PSMF + meal plan on your own and put the tool into the hands of people outside a rigorous hospital or clinical setting. That book was, interestingly enough, the first time so far as we've been able to determine that the phenomenon of 'insulin resistance' was introduced to the lay public. 

A VLCD is a tool, like any diet is a tool, used to tackle a task at hand. And it works well. (But then so does whole food keto, and as Michael Thalmann succinctly commented, that's waaayy more fun!)

225-245-245-260-270-280 lbs

DL PR by 5lbs

Was really trying for a PR but no go, not even my past PR... but felt really good, kept my lumbar spine aligned the whole time 
#365 on the last 2 sets of 1s

5 @ 210lbs
3s @ 230lbs, 250lbs
1s @ 260-270-270lbs

Focused on technique instead of mass.

Loved the SLIPS both start and finish .

SLIPS ✅
Deadlifts: 5@ 220 lb., 3@ 235 and 245, 1@255, 260, 255

rx'ish DL @ 5/3/3/1/1
Getting better at SLIPS except for the L sits
DL
205/235/240/275/285
m/49/175

thank you for this topic

For newer people to CrossFit can we actually get a real explanation of what this workout is and what slips is supposed to be???

Whats SLIPS? Do u have any videos for that one?

Yeah, but keto is waaayy more fun than starvation 🤪

안양공식인증지부 크로스핏힘
70kg-110kg-150kg-180kg-200kg(F)-190kg
강경택 45세/180cm/89.5kg

Deadlifts: We last completed this rep scheme on 190409, so I will use it as a guideline for loading.  As with most heavy days, the majority of my athletes will attempt this section as written and utilize loads that allow for sound mechanics. If my experienced athletes are feeling up to it, they will be coached to achieve near-max loads on the final sets. 
For less experienced athletes, I will manage the loads so that they are lifting heavier than last time, but they’ll have a few reps left in the tank. A rep-scheme modification will only be used if a special situation presents itself. 
For athletes that cannot maintain a safe position when pulling loads from the floor, I will consider having them perform the deadlifts with an elevated load, on blocks or plates, and have them complete very light-loaded or unloaded full range of motion deadlifts between sets.
I may give some percentage recommendations to use as a general guideline today. For example:
Set 1 @ ~80%
Set 2 @ ~85%
Set 3 @ ~87.5-90%
Set 4 @ ~90-95%
Set 5 @ ~92.5-97.5%
Set 6 @ ~95-100%+ 
Again, these are general guidelines. Final loads for each set will be determined based upon the execution of the previous set and, potentially, the psychological state of the athlete.

INTENDED STIMULUS
.
Your core is the musculature that keeps your pelvis and spine aligned and in harmony. The core is what gives you balance while falling forward, which it turns out, is what allows you to walk and run. Today is a full-on core workout. The first SLIPS will be an excellent warm-up for the deadlifts. Make sure your form is good and you are getting a lot of good feedback from your hamstrings and lower back. On the deadlifts let's go for max volume today. This means we are not setting ourselves up to get to a new PR. We are trying to make every set as heavy as possible from the beginning. The set of 5 should be a very hard effort (~80%), and same goes for the triples (~85%-90%). Always remember however, that load is secondary to mechanics. Athletes familiar with this lift but not yet completely proficient can work sets of five the whole way through. Aim to have the most consistent form. Athletes new to the deadlift should work on drills to develop solid form. Options for SLIPS follow.


Options for Warm Up SLIPS
Option 1
4 Rounds*
0:20 Front Scale 
0:20 Back Scale
0:15 L-Sit from Pull-Up Bar
0:10 Handstand Hold (with as little help as possible)
0:10 Mixed Plank
0:30 Pigeon Pose on Box


Option 2
4 Rounds*
0:20 Front Scale with Tucked Leg
0:20 Back Scale  with Tucked Leg
0:20 Tuck Hang from Pull-Up Bar
0:20 Box Handstand Hold
0:20 Push Up Plank Hold (scapulae elevated AF)
0:30 Pigeon Pose on Box


*Each round is done with the same leg on the ground. Two rounds per leg.  


Options for Deadlifts
Option 1
Deadlift 5-5-5-5-5 reps 


Option 2
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


Options for Post-Deadlift SLIPS 
Option 1
4 Rounds
0:30 Front Scale  
0:30 Back Scale
0:30 Rest
4 Shoot-Through's on Parallettes (Check video)
0:30 Rest
10/10 Shoulder Taps on Handstand (Freestanding or wall)
0:30 Rest
1:00 Standing Forward Bend


Option 2
4 Rounds
0:30 Front Scale  
0:30 Back Scale
0:30 Rest
4 Shoot-Through's on Parallettes (Check video)
0:30 Rest
5/5 Shoulder Taps on Box
0:20 Handstand Box Hold
0:30 Rest
1:00 Standing Forward Bend

Check @dotcomscaled on Instagram for videos

Globo scale: As rxed.  If your Globo doesn't have bumpers and hates noise use pads under the weights. 

If you only have dumbbells today do 3 max sets of one legged deadlifts each leg with the heaviest available dumbbells.

Champions Club Scaling Notes

RANT: 
The city of Cleveland and I are not on speaking terms, at the moment. Have I ever been to Cleveland, you ask? No, of course not. Nobody would go there on purpose. Which is why, at the moment, my entire being is paralyzed with disbelief as to why John Beilein would bolt from Michigan to the worst franchise in the NBA. This, of course, brings me to max effort deadlifts today.
So there you are, staring at that empty bar that is the Cavs franchise. You want to turn it into something respectable, but you need to bring a lot of pieces in that are currently not there. So you grab a couple 45s, some 10s, maybe a few 2.5s, and you throw Kenneth Faried on each end to clamp it into place. So now you have something that looks okay on the outside, until you realize how much effort it’s going to take to move that dead mass of nothing from the floor to halfway up the ladder into what’s hopefully a playoff spot. 
And once you do that, people will not be happy until you get that dead mass of nothing over your head.

I SHOULD TRY THIS RX’D IF: I’m feeling the pr juice today

ORGANIC SCALES:
Strength — absolutely zero tolerance on any midline breakage on any load
Stamina — medium weight at max sets
Endurance — light, light weight, as fast as you can for like 20 reps, then rest 2:1 and see if you can replicate it in the same time
Flexibility — stand on some plates, or so sumo-style if you want to exaggerate that position

NEUROLOGICAL SCALES:
Coordination — cleans; it’s what athletic people do with deadlifts
Accuracy — try to be as quiet as possible when touching the weight to the floor with the multiple rep sets
Agility — endurance one should do the trick
Balance — take shoes off and only count reps where weight does not shift on your feet

GROUP VERSION:  line everyone up, put like a 40 sec. time cap on each set, and deadlift until the cows come home

WARMUP:
Jump rope — always
Hip extension — deadlift/hip hinge prep
Handstand push-up — just spending some time overhead
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  9. I mean, who is Michigan going to get that’s better than Beilein.