105-115-125-130-135-140-145-150-155 Rx'd

First time OHS in about 1.5 years, tried to drill good form, likely could have done more 

SLIPS completed. 

CFWUx2 10*20kg 10*40kg
45kg 50  55 60 62.5  65 65 67.5 67.5

Anyone else never do the slips? Haha

5*5@ 35. 45. 50. 52.5. 52.5. 50*4 all kg
Prev. 55,60, 62.5,62.5,62.5, 65F

75-95-115-135-135-155-155-160-165-fail

65, 75, 95, 115, 120, 135, 135, 135, 135 Rx 

155-155-165-165-165-175-175-dnf Just feeling like it was a good place to stop. Juan’s slips with some slight upgrading of the scales and L sit times. Also did feet elevated L sits on floor (v sit?) for ;07,:11,:11 finished with 7m of stretching. 

105-115
115-125-125
130-130-135-140

M/34/5'10"/190

(5) 135-145; (3) 155-165-175; (1) 185-195-205-215

115-135-145-155-165(2)-185-205(f)-185-185

Completed 2019-09-09
45-45-65-65-65-85-85-105-105

115-135-155-165-175-185-190-195-200(PR)

95, 95, 105, 105, 115, 115, 125, 135, 145

190226: 95, 95, 100, 100, 100, 105, 105, 115, 115 rx

I've roasted cauliflower at 400 degrees for 30 minutes with another recipe and it turns out great. Don't be afraid to experiment or look on the internet for "like" recipes.  This one looks great!

115-115-125-135-145-155-160-165-170(PR)

95/115/135/145/145/155/165/175/185F

Essentially Juan A’s Option 1:
9 sets of 3 tempo OHS. Controlled down for 2-3 sec, hold bottom for 2-3 sec, up 1-2 sec, hold too 1 sec.

95# first set, 105 for all other sets

Looks wonderful, I am going to make it!!

No time for gym on Sept. 3rd, did the OHS the next day, combined with the Sept 4th WOD (so no SLIPS).
5*95
5*115
3*135
3*155
3*185
1*205
1*225 (fail)
1*205
1*205
1*205

50-55-60-65-68-71-75-76 kg (167 lbs)

43/6'3"/195
SLIPS as warm up
135(5)=185(5)-205(3)-225(1)
Stopped there so time to do 190904 wod today

40-45-50-55-60-60-60-60-60kg
I was quite tired, didn't feel going heavier.
43/1.78m75kg

WU: 3rnds
Ring knee raise x10
Leg raises x10
Superman x10
Plank x 1min

OVHD Sqt
5- 55, 65
3- 75, 85, 95
1- 105, 115, 125, 135(sloppy)

SLIPS x 4 rnds each

*1st time going heavy on OVHD Sqt. Felt good till last rep, but stance was wide. Goal was 120# so happy with workout. 

And this number only represents those actually tested and going to specialty clinics. 

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It’s back to school. With that, it’s time to change habits. Hopefully this article is a reminder why kids don’t need sports drinks, juice, any SSB, candy, fruit snacks, other sugar and processed food on the daily. 

@kg
80-80-100-100-100-120-120-130-140

185-205-225-F235 shoulders were not cooperating

Overhead squat
5. 30 lb 
5. 32.5 lb 
3. 35 lb
3. 37.5 lb 
3. 40 lb 
1. 45 lb 
1. 50 lb
1. 55 lb 
1.  Fail 

Hello. I saw the two videos for SLIPS. Is there more to it? Intended stimulus? Balance? Coordination? Improve L-sits? Thanks!

95x5
105x5
115x3
125x3
135x3
145x1
155x1
165x1 (10#PR!)

45 65 65 75 ...85

2 x 5 x 35 kg (77 lbs)
1 x 3 x 40 kg (88 lbs)
1 x 3 x 43 kg (95 lbs)
1 x 3 x 46 kg (101 lbs)
1 x 1 x 50 kg (110 lbs)
1 x 1 x 55 kg (121 lbs)
1 x 1 x 58 kg (128 lbs)
Failed the jerk at 60 kg (132 lbs). Felt like shooting for a new 1rm. 

As the barbell gets heavier, I feel more and more safe in the overhead position. Is that just me? Lol

95
115
125
135
140
155
165 f
165 f
stopped there
should have eliminated the last set of 3
my tank was empty for the singles
m/49/175

Warm up 3 x800m run sub 3:30

Hang snatch from blocks to raise

5-95lbs
5-95lbs
3-115lbs
3-115lbs
3-135lbs
1-145lbs
1-145lbs
1-145lbs
1-135lbs (shoulder was fried 2 x misses at 145lbs)

Cool down work on muscle up technique 

45-50-55-65-75-80-85-90-100

OHS
10@ 45
5@ 55/65
3@ 75/80/85/80/75
5@ 65/55
10@ 45#
Extra reps to work on form(Barefoot)

Did Scales & Planks between sets, the rest after. Worked on freestanding handstands. 

5x44Ibs
5x110Ibs
3X121Ibs
3x126Ibs
2x132Ibs
1x132Ibs
1x143Ibs
1x154Ibs ( failed)

Gave myself 30min today to work on OHS. They are my nemesis. Started with the PVC pipe, then moved to 15# bar, and moved up 10# every time up to 115. Happy with how it went

Did your warm-up Bryan! 👍🏽 Thanks! 

OHSQ:
5@65#s 5@75#s
3@85#s back to 
75#s for the last 2 sets of 3
1-1-1-1 @ 85#s
No bumpers! 
Tile floor under my lifting mats! 😂
OHSQ are my biggest weakness!!! 
With 🦋 C2B Pull Ups! 

Any drill suggestions??? Videos, articles, tips &/or advice, anyone???

OHS - 5x5 w/50 lb dumbbells
20 min SLIPS

Planning to do some heavier sets with the barbell tonight

5 x 65/65
3 x 95/95/95
1 x 115/115
4 x 125
Snatch to OH, focused on form, did 3 sets of 10 OH DB squats @ 30/40/50# 

It’s pretty cool to see the order that the squat sessions have been programmed over the last 2 weeks: back squats on 8/21, front squats on 8/26, and now overhead squats. This is a cool way to organize heavy squatting sessions, moving from least complex to most complex, over the course of a couple of weeks. 
I like this rep-scheme as it allows for plenty of time to practice and refine mechanics. At submaximal loads, athletes will have multiple chances to dial in technique and prepare themselves for near-maximum singles…..which is very beneficial for overhead squats. I will have most of my athletes attempt this workout as prescribed, as long as sound mechanics are maintained. My experienced athletes will be coached to start their work sets at roughly 75% of a 1 rep-max and to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For less experienced athletes, I will likely remove the sets of 1 rep and have them continue to perform sets of 3 reps at submaximal loads. This will provide them with optimal volume to continue technical development.
As with all heavy days, I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.
This movement can be very difficult for a lot of athletes, but improvement come through practice. For this reason, even if I have athletes that really struggle with this movement, I will keep them at light loads to work on refining range of motion and mechanics. However, there might be special situations where I modify the movement slightly. Some options, I may use, is to squat to a target that allows for sound mechanics, even if above parallel, and/or potentially elevating the heels to allow for a more vertical torso (though I only do this with very light loads). In very rare instances only, I may have athletes perform a heavy back or front squat followed immediately by some light barbell behind the neck strict presses or PVC overhead squats. I may use this strategy for an athlete where mobility issues severely limit loads on the overhead squat and I want them to still achieve the heavy loading stimulus of the day. 

5@20lbs, 5@33lbs, 3x3@83lbs, 4x1@123lbs

Did sets 5 across. No 3s or 1s.

200 - then 155lbs across.

My overhead squat is getting weaker, so I decided to up the volume.

5@ 65 lb., 75, 80
3@ 80, 80, 80
1@ 85, 90, 95, 100
Stayed focused on achieving full depth and keeping arms actively locked out.

This looks really good, but a few additional details would be nice -- such as what temp to set the oven and for how long as well as how many servings it is. 

Globo Scale:  If you have bumpers and a place to drop you can do this as rxed.  If you have to pull from the ground, do it.   If you do not have bumpers, practice Overhead squats, and build up with a bar you can control back to the ground or rack (or a PVC pipe or empty bar if your gym prohibits overhead squatting), then do Front Squats in the same rep schema (Remember spotter arms or spotters).  You can also do dumbbell OHS alternating (5l, 5r, 5l, 5r, 3l, 3r, and so on).  If you max the dumbbells do AMRAP sets.

Champions Club Scaling Notes:

RANT:

One thing I found with the 20-minute SLIPS piece is it works really well in between sets of a max effort. It keeps me moving, makes me practice them when I wouldn’t otherwise, and helps me connect those shapes back to the lift. When I want to work on it as a stand-alone thing, I like to pick 2 of them and alternate back and forth. This gives me enough volume to both feel muscular fatigue and improve my overall feel for the specific shapes. For instance, I picked Scale and Handstand descent as my two SLIPS today, and I held longer on my scale than I had before, and I control-touched my knees to my elbows on the descent before falling on the handstand. I don’t think I would have done that well if I had included L-sits and Planks in the mix too.

Check the last one for scaling details

Warm-up for 190903:
GENERAL WARM-UP

Warm-up is intended to increase the heart rate and improve squat and overhead position.
2 rounds of:
50 double-unders or 30-seconds of practice
5 air squats + 5-second pause with heals elevated
5 air squats + 5-second pause with feet flat on the ground
5 air squats + 5-second pause with toes elevated
15 reverse grip PVC pass-throughs
30-second reverse grip bar hang

SPECIFIC WARM-UP

Develop and refine the points of performance for the overhead squat.
Perform 5 reps of each step with an empty barbell:
- Behind the neck snatch-grip push press
- Tempo overhead squats (3-sec down & up)
- Overhead squats

Build up to first working set by performing reps of 10-7-5. The first set of 5 should be approximately 70-75% of 1 rep. max.

INTENDED STIMULUS
.
Heavy day! Overhead squats are one of the many contributions of CrossFit to the fitness world. It is as much of a strength movement as it is balance and flexibility. It requires focus, respect, and composure. Let's get after it! Today go as heavy as possible. Take the first sets as opportunities to dial in your movement, take your time descending and maybe pause at the bottom a couple times. Treat this as a gymnastic movement: own your shapes and the path between them. Athletes for whom their max overhead squat is considerably lower than their front squat and back squat should know they have some flexibility, motor control or balance restrictions. Today is a good day to work on those restrictions. The best way to do this is to work only with loads  at which you can find awesome positions and stay in those positions for a LONG time. Remind yourself: shapes and mobility are earned by working hard to get strong in those ranges of motion! Athletes new to overhead squats can work on overhead mechanics and squat mechanics. 




NOTE ON SLIPS
We are back to the percentages! We did some assessing in 190810. If you did not do that, do it.  Otherwise, here's an idea for today.




3 Sets through all the positions holding each with the best form you can. 
Set 1: 20% of your max hold
Set 2: 25% of your max hold
Set 3: 30% of your max hold


OPTION 1
9 sets building to a heavy-ish set
3 Tempo Overhead Squats @2211* 


*take 2 seconds coming down, 2 second pause at the bottom, 1 second coming up, 1 second pause at top. 


OPTION 2
5 sets
30 seconds barbell overhead hold (play with height)
30 seconds squat hold
rest 1:00


then


Tabata of PVC overhead Squats
rest 1:00
Tabata of Overhead PVC Lunges
.