CFWUx2 FS 10 10 5 3 3 1
Lsit HS plank

Happy to know Dr Kelsey and others are there to safeguard us. 

35 emom slips. Every minute was: scales 50secs, Lsits 20s (reverted to S occasionally), HS 40s, plank 40s, stretch 40s.

done

Completed, tried to do 30 seconds of work followed by 30 seconds of rest, except for l sits where I made attempts to hold for 5-6 seconds every 30 seconds. 

Yum :)

Thanks for sharing this...so inspirational.

Completed after heavy back squats.  Feel beat down from Murph yesterday and the sunburn from too much time at the pool.  Was all I could do to get the squats done.  The SLIPS feels like CrossFit yoga to me — but each piece was challenging.  I was pouring with sweat by the end.  Still suck at L-sits.

46m/5'10"/180

43/6'3"/200
slips complete

3x 3 front into back scales/side
6 x 0:10 lsit on dbs for quality - stretch hamstrings and hips between sets for 90 seconds a time.
6 x wall facing handstand hold on dumbbells - didn't time just went until i couldn't stay tight anymore.
3 x 1:00 top of press up hold in 20lb vest

Done w/ subs to avoid back, knee and wrist issues; l-list off floor and one heel on floor.  HS subbed as off counter on elbows.  Planks off elbows.

M/48/170

Completed
Scales - first time completing without unbalancing
Hanging Lsit - 20secs/min w/ first time strght legs/pointed toes for all sets
Inversion - Handstand against wall - first time completing all targeted reps - 5 rnds of 45 secs in 7 mins

32 / M / 5'9" / 137lbs

Completed.

Excellent story about tackling big Pharma. 

Great, inspiring read. Thanks, Dr Kelsey

For the Jug workout should I go hook grip or thumbless?
Want to get best possible time...

Rx

✅ 
Love these days 

✅ and improving. 


10Rds:
5 hang cleans (75#)
10 box jumps (22")
14:58
Barbell shrugs(45#)- to failure- 60 reps- sweaty grip

Intended Stimulus


Play Time! Today is about having fun, moving, and getting your body to a I-feel-effing-awesome place. Yesterday we went heavy and tomorrow we have Murph. So today should be pretty relaxed! Focus should be on finding solid mechanics. Seven minutes is enough time to work a little on the movements, but also to find where you are with each one. You want to see how your best scale looks like, how long can you hold a solid gymnastics plank, or how is your handstand practice progressing. This exploration will give you solid, which in turn will make your SLIPS practice better and more effective in the coming weeks. I am no giving any scaling options today, nor any structure. Just explore your own capacity, relax and have fun!


HAVE FUN!

Rx today.

For those pissed at another non-barnburner WOD, remember that balance and flexibility are two of the core components of fitness, but not elements we think of often when young.  But as a 56-year-old, I've noticed my balance is waning some, so I appreciate the scales, and the balance/body awareness of handstand practice is also very useful.  I visit my 87-year-old dad every week in his senior living place; I watch the many residents who can't even take the stairs, and my dad as he can't do stairs w/o the balance assist of the handrail...all reinforces in my mind the importance of all aspects of fitness.

Completed

Murph rx w/20#vest
1 mile run
10 rnds
10/20/30
Strict pull ups/push ups/squats
1 mile run
1:09 and 23 sec
M/49/175

M/44/6'2"/185#

Here's a little crumbler from @streetparking

For time:
100 DU's
50 single arm DB OH lunges (25R/25L)
50 Toes to bar
50 single arm DB OH lunges (25R/25L)
100 DU's

RX Men 40#
RX Women 25#

Rx'd 14:49

I'm posting for my mum. 77yrs, completed 3 rounds of 5 reps. Rested about 2 mins between rounds. Used 7 litres in each can and did knee push ups. Completed in around 10 mins.  Good job mum!

This workout is a cool skill session as written. In a group class, I may provide a little more structure to help guide my athletes and keep them focused. For example:
EMOM 7:00- 10-15 sec/leg scale practice
EMOM 7:00- 10-20 sec L-sit
EMOM 7:00- 10-30 sec handstand variation
EMOM 7:00- 30-40 sec plank hold variation
2 sets of 45 sec/arm of a banded shoulder stretch and 2 sets of 45 sec/leg of a couch stretch or pigeon stretch

The session above will probably get pretty tough and I may need to increase some rest periods to ensure that quality of movement is still prioritized. 

Scales: When working on the front and back scales, I will have my athletes continue to build from their prior efforts with these movements. This could simply be done by performing the same variation with higher quality or progressing to a more difficult variation of the movement. For example, not utilizing a support beam for balance or attempting to raise the lifted leg to a higher position. For more details on popular scale variations, feel free to look at my post from 190401.
L-sits: The goal will be to attempt to complete 5-7 sets, of a 10-20 second hold, utilizing one of the following variations: A tuck L-sit, an L-sit with one leg extended, or an L-sit with straight legs. If athletes demonstrate a high level of competency with the movement, attempts can be made with hands on the floor instead of parallettes or boxes. Regardless of the variation being completed, the primary focus will still be on optimal positions being achieved. 
Handstands- The goal for today will be to provide a handstand variation that most closely replicates a freestanding hold, based on the skill-level of each athlete. I will have athletes perform 5-7 attempts. The first scaling option will be to have athletes hold a piked handstand with feet on the box or even feet on the ground. Increasing the difficulty would be performing a wall-walk into a handstand hold, facing the wall. If athletes have shown competency facing the wall, I will have them kick up against a wall and hold a sound handstand.  To further progress towards a freestanding hold, I can have athletes try to reach their heels away from the wall and/or utilize a spotter in a freestanding environment. If I have an athlete that cannot get inverted, I will likely have them perform a mix of incline position drills and overhead plate holds. 
Planks: The main focal point will be on maintaining an active shoulder and a stable midline for a designated time frame. Check out the graphic associated with the workout of the day from 190409 to get a visual of some plank variations to utilize. 
Stretching: I will prescribe 1-2 stretches for the shoulders and 1-2 stretches for the hips/glutes. 

Globo scale: pretty simple.  For L sits, rings,  paralletes, a dip bar, a chair,  or from the floor, or hanging from a pullup bar or high rings, handstand holds can be subbed with dumbbells held at a locked out position, or scaled per other posts. The rest is self explanatory.

Champions Club Scaling Notes

RANT: 
Aside from scaling based on ability, I think it’s also important to scale based on the audience you are coaching and your purpose for coaching them. Based on our gym’s audience, we would almost never do this workout as prescribed for a regular session. The reason being is because at the moment, we are in a weird in-between state with pretty advanced athletes and very new athletes (one year or newer). It’s an odd gap, I know. Every single session I do the thought that’s always in the back of my mind is, “I need to move the needle getting Izzy’s technique up to speed with Jay and Shakes.” Every single person in the gym can do these SLIPS in some capacity. Getting good at them will happen organically (over time). Feeling the fall in running, or keeping midline stability in the deadlift might click this session. And being able to do those things, among a ton of other things, go a long way towards me being able to turn my back on Izzy and the rookies doing push-ups and knowing their elbows are in. Lack of ability to do a front scale does not hold them back in a session.
With all that being said, this really is a good workout. I am seeing a ton of improvements by doing the SLIPS more regularly, and this particular combo was pretty difficult.

I SHOULD TRY THIS RX’D IF: static holds is what I need to accomplish for today.

ORGANIC SCALES:
Strength — as is
Stamina — as is
Endurance — see group version below
Flexibility — as is

NEUROLOGICAL SCALES:
Coordination — see group version
Accuracy — as is
Agility — pick a sport to practice for 35 minutes
Balance — as is

GROUP VERSION:  
I’d use this to format a team workout with one partner doing one of these SLIPS while the other is doing another exercise. Try AMRAP in 28 minutes of: run 100m, 3 deadlifts (switch SLIP every 7 minutes). Stretch at the end.

WARMUP:
This one kind of allows you to get right into it. I might throw a shoulder and hip mobility in before to prep.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  3.