165-185-205-210-215-225-230-235-240 Rx'd

SLIPS completed.

CFWUx2 10*20kg 10*40kg
60kg 65 70 75 80 85 90 95kg

E2MOM, then did slips

2x135,
3x165,
4x185

(all were pretty tough, but try going up a little on 1's)

65. 70
75. 77.5. 80kg
Felt a twinge in back so skipped 1's
Did SLIPS during warm up and between sets

135
145
165
175
185
195
205
215
225

185-185-205-205-205-225-225-225-225 

Then 4x :20 each front and back scale. 1 each direction L sit pirouette. (Hard!) handstand practice for remainder of 20m. 

225-225
225-230-230
230-235-235-235

Go lighter next time for better form

125,135,145,155,165,175,185,195,205

M/34/5'10"/190

(5) 185-195; (3) 205-215-225; (1) 235-245-255-265

165-185-205-225-215-215-215-215-215

155-175-185-195-205-215-225(f)-205-215
✅
170919: 185-190-195-200-205(2)-210x3-215(f)-205

185-225-235-245-250-260-270-280f-275f

5s:  155-165-170#
3s:  175-180-180(2)-165
Need to re-work front squats...back felt weak today.
Minimal scales practice.

185-205-225-245-255-265-270-275-280-285

115, 135, 155, 165, 185, 205, 225, 245, 255 Rx 

Completed 2019-08-29
95-125-145-165-175-185-195-195

Abi, Gene and Gale, and all the Big D, Dallas TX crew!  Thank you so very much for such an awesome weekend! I hope you realize what an impact you guys make on some of us! (And by us I mean me!) Thanks again! 

Thank you CrossFit Spearhead in Holladay UT the trainers were so fun and knowledgeable they taught me that the rings I bought can be used for muscle ups, finally used them for muscle up progression so excited.  Thank you.

Fnt sqt 
5- 65, 75
3- 90,105, 115
1- 125, 135, 145, 150
Inc bench
5- 95, 105
3- 115, 125, 130
1- 135, 140, 150
Strict weighted chinups
5- bw, 10
3-15, 17.5, 20
1- 25, 30, 35, 40(f)
Rest tomorrow👍

Pablo and the team crushed it at CrossFit St. Paul. Had blast and learned a bunch!

5reps @ 135-155lbs
3reps @ 185-205-215
1rep @ 225-235-245-255-265-275lbs(PR)

155-165-175-185-195-205-215-225-230(f)

5 reps at 95 lbs, 105lbs. 3 reps at 115, 120, 125. 4 singles at 135, 145, 155, 160 (f).

50 kg (110 lbs) x 5
55 kg (121 lbs) x 5
60 kg (132 lbs) x 3
65 kg (143 lbs) x 3
70 kg (154 lbs) x 3
75 kg (165 lbs) x 1
80 kg (176 lbs) x 1
85 kg (187 lbs) x 1
90 kg (198 lbs) x 1

Took the L1 in Sacramento. I have been to a lot of professional development courses in real estate, finance and fitness. None compared to the course that Dave Eubanks ran this past weekend in Sacramento. The facility, the staff and material were all amazing.

Hollis Molloy is literally one of the best teachers/coaches around. His command of the material and, more importantly, his command of how to teach that material is what blows me away. He can craft the message in a way that ALL coaches should strive to reach.

The relatability of Katie Hogan, Wes Piatt and Myles Lewis was a key ingredient of this course. They were open to most basic questions and showed a level of patience that was impressive. They created an environment of inclusion and learning which is not an easy task especially given the diversity of backgrounds sitting in the audience.

As someone who has done Crossfit for 10 years, my jaw dropped at the presentation of the material. I learned so much despite having amazing coaches at the box where I train. I recommend this course highly to anyone interested in Crossfit. Of course, I would also recommend searching this team of coaches when enrolling. You will not be disappointed.

5x115/135
3x155/165/175
1x185/195
15 min of SLIPS

5s: 95,135
3s: 145,155,165
1s: 205,205,185,185,185

155,170,185,195,200,205,205,215,220

5x135, 165
3x185, 195, 205x2 (collarbone)
1x215 (stop)
GHD: 10, 8, 8

5@20lbs,5@25lbs,3@35lbs,3@50lbs,3@53lbs,1@70lbs,1@70lbs,1@88lbs,1@88lbs

42YOM, weighting 189lb
Raw, no belts, wraps or sleeves, 3 min rest between sets, ATG ❤️
5’s@145
3’s@184
Didn’t feel like pushing to hard, so I stopped at 3’s.

85-95-100-105-115-125-135-145-155

135-135-155-155-175-185-195-195

185 for 5’s
225 for 3’s
225
245
255
275 for 1’s 10 min of SLIPS

Got to 190 x3 but then lost all intensity and couldn't lift 205 lbs 

Better next time

95, 115 x 5 reps
135, 155, 175 x 3 reps
185, 190, 195, 200 x 1 rep

43/6’2/258

315-315-335-345-345-365-365-375-375

No belt

5x135/155
3x175/185/205
1x225/245/255/265

Front squat
5. 40 lb
5. 45 lb
3. 55 lb
3. 60 lb 
3. 65 lb 
1. 75 lb 
1. 80 lb 
1. 90 lb 
1. 95 lb 

Due to time and equipment constraints, I did 5-5-5-5-5-5 front squats (more precisely, 1 squat clean and 4 front squats) at each of these weights:
100 - 110 - 120 - 125 - 130 - 135

Then SLIPS per instruction.

135-155-185-205-225-235-240-245-255(PR)

As it’s heavy day to get some PR’s I thought I’d do the Olympic Lifts also for future reference when I need to scale workouts

Snatch
30 - 35 - 40 - 42.5 - 45 - 47.5 - 50 - 55(pr) - 57.5(fail)

C&J
50 - 55 - 57.5 - 60 - 62.5 - 65 - 67.5 - 70(pr) - 75(fail)

Front Squat
50 - 50 - 60 - 70 - 75 - 80 - 82.5 - 90 - 100(pr)

5-140/160
3-170/180/190
1-200/210/220/230

5-140/160
3-170/180/190
1-200/210/220/230

Thank you Crossfit Big D for hosting us and thank you Abi, Gene, and Gale! You made the weekend unforgettable!

Front squats 
5 @ 95/105 
3 @ 115/125/135 
1 @ 145/145/155/155(5# PR) 

Scales & Planks between sets, all others afterwards 

I am happy I was able to get to 155# (a new 5# PR), but more excited to see my improvement from the compare to date where my PR was 100#! Front squats are still tough though due to my forward lean, but I’ve been doing all my squats barefoot which seems to help me some.

29/6’1/314

Front Squats:
5 x 135
5 x 155
3 x 185
3 x 195
3 x 205
1 x 215
1 x 225
1 x 235
1 x 245 

- First 8 sets (warm ups included) practiced scale holds between each set. 
- Second 8 sets practiced Tuck Holds on Dip Bars between each set. 

5x110
5x132
3x154
3x176
3x176
1x187
1x198
1x209

135/155/175/185/190/195/200/205/215

Did 50 KB swings in between sets for the first six sets. 

135/155/175/185/190/195/200/205/215

Did 50 KB swings in between sets for the first six sets. 

5 x 115/135
3 x 155/185/205
1 x 225/245/225/235
Hit 245, but it was ugly, redid 225 and a clean 235 to finish

Enjoyed everything about the Crossfit SAC L1 course. Thank you for all the knowledge!

185/205/225/235/245/255/265/275/280/285 

54 YOM 5’6” 217.5

Front Squats
5X95
5X115
3X135
3X155
3X165
1X175
1X185
1X195
1X205

155-175-185-205-215-225-235-245-245

95/115
135/135/145
165/165/175180f

I had such a great time at the Level 1 Seminar at CrossFit 810 in Grand Blanc, MI. Joe, Kolin, and Jen were incredible instructors full of enthusiasm. I left the seminar even more excited and motivated to go to CrossFit this morning, and I didn't think that was possible. I enjoyed putting their instruction to work on snatches today and l-sit ring mups from the floor after class. I'm looking forward to continuing my CrossFit education with a Level 2 seminar and The Gymnastics Course in the future.

810 Crossfit put on a great course. Joe, Kolin and Jen went above and beyond to make it an informative, engaging weekend. All 3 are obviously very passionate about what they do. I left the weekend feeling inspired to say the least. 

Front squats
5s: 20, 30kg
3s: 40, 50, 60kg
1s: 70, 80, 90, 100kg...PR 😁👌

Awesome weekend at CrossFit St. Paul! Thanks to Pablo, Kelly and Yurii for pushing our minds, bodies and comfort zones. I’m definitely a better coach after this weekend.

95-105-115-125-135-145-155-175

#backinthehabit 

What are SLIPS?

Love this video! I couldn’t help myself, but did anyone notice the TV? Throw back Monday!!! That was one old TV🤣

Today is a great day get in some practice with this movement as well as getting some volume under heavy loads. I will be mindful of the impact on the body from the Filthy 50 yesterday and have athletes use sub-maximal loads if needed. If you know a 1 rep max, a good starting point could be to have the first set of 5 start at ~75-80% of a previous 1-rep max. If you do not know a 1 rep-max, a general rule, I will use, is to build to a weight that allows for only a few reps to be left in the tank on the first set. I will also attempt to have my athletes build-up in load over the course of each set. 
The front squat can be very challenging, for many, due to the rack position and bar placement on the body. This movement is a different beast than the back squat that we performed last week. Do NOT change this movement to another squatting variation (example: back squat), if at all possible, as the athlete’s difficulty of performing this movement exactly describes their need to do it…..in most cases. If needed, I can use lifting straps to assist with creating the rack position, do the classic cross-arm front squat variation, or utilize dumbbells….but these modifications should only happen in rare instances only. 
I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them stay away from the heavy singles and keep all sets at 3 to 5 reps at sub-maximal loads. This can potentially be more beneficial and allow for more practice time with the movements.
During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten range of motion.

Great group in Indianapolis, IN! had a blast this weekend working with you guys!!

to all the participants in Belfast this weekend - thank you! Awesome weekend  

An awesome group up in Toronto, Canada!

5s: 135, 145
3s: 155, 165, 165
1s: 170, 175, 175, 175

5-60, 65kg
3-70,75,80kg
1-85,90f,80,80kg
I did bench press after that 3-3-3 60-70-80kg
Then I did 5x10 back squats&bench presses in superset for time at 60 and 40kg. 7:38.
Skipped SLIPS.
43/1.78m/76kg

5@95 lb., 105. 3@115, 115, 120. 1@125, 130, 135, 135.
11 minutes scales, L-sits, headstand and handstand holds against wall, plank on toes and directly over shoulders with tight hollow.

Thanks for hosting us Barcelona. There were so many passionate people at the seminar, it was a pleasure to meet you all!

205 - 225lbs
245 - 255 - 265(F)lbs
225 - 245 - 265 - 275 - 275lbs

Hello guys, I want to ask for your opinion.
I train BJJ 3x times a week, and looking for a gym programming to supplement my training. 
Do you guys think following this would help?
Thanks in advance

thanks to palermo crossfit for the hospitality and compliments to the 3 coaches Federico Arianna and Manfredi you have been really nice professional and super efficient in what you have done .... personally I enjoyed it and I learned so much in just 2 days thanks to you

really

Lol. I did front squats last Monday instead of back squats. Looks like I’ll switch it back up. Or maybe overhead..

Yea ANDY!!! Great job sir. See you Tuesday

안양공식인증지부 크로스핏힘
95-145-195-245-295-315-325(F)-320-300LB 강경택 45세/180cm/95kg/CFHIM

Thanks 810 CrossFit for an awesome weekend! :)

Amazing weekend at 810 CrossFit! Thank you to the staff for the knowledge, laughter and growth opportunities you so enthusiastically provided all weekend!

Beyond grateful for this experience with such great trainers at my home gym! Joe, Kollin, and Jen were like CrossFit encyclopedias! They made the experience fun, engaging, and informative. Taking the L1 seminar with 22 complete strangers reminded me why I fell in love with CrossFit. It’s all about the community.  

What an amazing experience at CrossFit Saint Paul this weekend.  Pablo, Kelly any Yurii brought tons of energy and expertise to our class. Definitely have more skills to bring to my coaching. And to all the participants thank you for the feedback  

Excelente equipo de trabajo : Carlos Andrade , Tefy ,Derek  este fin de semana en Crossfit 506 muchas gracias aprendi mucho ❤️❤️❤️  

Invaluable experience at L2 in St Paul!  The training staff was phenomenal- dropping actionable knowledge bombs throughout the weekend.  The passion these trainers have for coaching, teaching and improving lives was evident.  I cannot wait to put what I learned into practice this week.  Thanks for hosting CrossFit St Paul.  Great to meet all my fellow attendees!

810 CrossFit has a great staff of trainers. Awesome weekend with Joe, Kolin, and Jen. Learned so much in such a short time, and they each made sure every lecture was engaging with a bit of humor thrown in. 

Had to represent the female population at the St. Paul L2! Learned so much about coaching for all different athletes 

The seminar staff running the Sacramento Level 1 course are phenomenal. They were engaging, humorous, and extremely knowledgeable. I was sorry to have the weekend end. Thank you to each of you for clearly giving each of us your all and ensuring we had fun while becoming better. 

Warm-up for 190826:
GENERAL WARM-UP

1 round of:
2:00 single-unders
20 straight leg sit-up + reach to toes
20 GHD back extensions or banded good mornings
20 squats
> 1-10 squat therapy; 11-20 light goblet squats
Kettlebell ankle mobility stretch, 1 min. per side

SPECIFIC WARM-UP

Front squat
All drills are performed with an empty barbell:
10/10 Elbow rotations
5 Frankenstein squats
5 hook-grip front squats
5 tempo 1 & 1/4 front squats
> Pause for 2-sec at bottom of squat and at just above parallel before squatting to the bottom again

Build up
Every 90 seconds for 3 sets
Set 1: 10 front squats at a light load
Set 2: 7 reps at a moderate load
Set 3: 5 reps at a moderate to heavy load
> The first set of 5 should be approximately 70-75% of 1 rep. max.

Globo Scale-if you are at a standard commercial gym, your garage, or Globo you should be able to do this as rxed.  Have spotters, spotting arms, or bumpers and a place to bail if going for a max.  This is best done with bumpers and a place to bail, however. 

If without a barbell today use the heaviest dumbbells available  (or able to clean from the ground) and do 6 AMRAP sets of front squats with the heaviest dumbbells possible, rest as needed between sets.  Unlike back squats, we want to load the quadriceps  more here, thus the db front squat sets. 

Thank you Ryan, very nice to meet you and to work with you!!

Champions Club Scaling Notes

RANT: 
Rack position is one of the most difficult positions for athletes to get into, and it’s a shape thatwe definitely don’t mobilize as much as we should. This is where it’s important to remember that a squat is a squat is a squat is a squat. Back squats are fine here. Overhead squats are fine here. Kettlebell squats are fine here. Then do some mobility drills on the side for that front rack position. If you do have the mobility for this, please do not let the knees come forward first — or at all really. This puts more of a demand on the midline and keeps the hips doing the work, not the knees. Check back a few days on the max effort back squat day for how the SLIPS can relate to squatting. Also… day after Filthy Fifty might not be a bad day to ease up a bit.

I SHOULD TRY THIS RX’D IF: I’m ready to go for a pr

GROUP VERSION:  time cap at :30-1:00 per set. Heavy weight people will do few reps and light weight people will do lots.

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: group version — leaning towards the lighter weight and more reps

INJURY VERSION:
Upper-body injury — run 100 meters, 20 one-arm dumbbell front squats, rest 3 minutes. Repeat till you can’t
Middle-body injury — same as upper body, maybe lose the dumbbell and bike instead of run
Lower-body injury — 5 knees to elbows (strict), 5 push-ups (slow), :15 scale hold. X20 minutes for quality

WARMUP:
Push-up (hands backwards) — rack position prep
Jump rope — always
Knees to elbows (strict) — squatting without weight on the feet
Squat — obviously
Rope climb — just because

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

INTENDED STIMULUS

Hell yeah! After that sweat fest from yesterday, it is going to feel so good to squat heavy today. This is a great change of pace, and a good way to start the week. First check your notes and our post from 190821. If you did not do that workout, follow our guidelines from that day. Otherwise let's change it up a little bit. If you went for volume that day, let's go for maximal load today, and vice-versa. In either case let mechanics dictate load. In a back squat you can get away with a lot more slack than in a front squat. The change of position challenges shoulder, hip, and ankle mobility to a much higher degree. That means that your warm up sets and your mobility routine before starting today are really important. Put your nerd glasses on and find a couple of mobilizations online, mWOD is a great resource. Squat University has also some good ideas. For athletes struggling with form remember this: loading a movement challenges and reinforces whatever motor pattern you are capable of, so loading crummy mechanics will challenge and reinforce them. If you need to develop your technique, that should be your focus today. The options below might help you!

SLIPS
Before we come back to percentages let's do a little bit of a dynamic SLIPS.
Cycle through these drills. Do 3-5 transitions on each station.
Transitions from front scale to back scale on each leg: the idea is to keep your balance during the transition, just one foot on the ground. Hold each scale for 3 seconds on each transition.
L-Sit to tuck on rings: transition from a tuck hold to an L-sit, and back. Hold both positions for 3 seconds. If not proficient with the L-sit yet, transition from a support hold to a tuck hold and back.
Inversion: transition from a handstand to a tuck headstand. If not proficient with the handstand yet, transition from a full headstand to a tuck headstand and back. Hold each position for 3 seconds. If not proficient with the headstand tuck hold (tripod position), practice that today.
Planks: guess what? Push-ups are dynamic planks. Today transition from a gymnastics plank position to the bottom of a push up hold, and back. Hold each position for 3 seconds. Do this on a rack if needed.
Stretching: Google: thebarbellphysio overhead mobility. Choose one stretch. Work on it for 2:00.

OPTION 1
For athletes with good movement patterns but not familiar with going super heavy.

Front squat 5-5-5-5-5-3-3-3 reps

Keep adding weight while your movement is solid. If at any point you feel a big deviation in mechanics, end your set, deload and move on the next one.
.
OPTION 2
For athletes learning how to squat
5 sets
EMOM for 4 minutes
Minute 1: 2 10-second Pause Plate Squats (hold the bottom of the squat with arms fully extended)
Minute 2: 12 Elbow rotations (hold the bar in back rack position, and rotate elbows up to front rack position)
Minute 3: 8 Goblet Squats with slow descent and explosive ascent. 
Minute 4: 20 seconds Samson Stretch per side. 
Rest 2:00 between rounds

then 

In 5-7 minutes pratice front squats with the barbell. 

Thank you CrossFit St Paul and the attendees and trainers in the bold north for a fun and knowledge filled weekend!!

finally a hi volume break... time to take a breather.