남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211019/
Sumo deadlift 3*5/
Sumo deadlift 3-3-3-3-3 reps
Practice SLIPS for 20 minutes./
70kg/
화요일 저녁와드

CFWUx1 10*45 10*135 5*179
201 223 234 245 256

95. 105. 115. 125. 130kg plus slips

225
295
315
325
335

225,255,275,285,295

375-380-395-405-405 (not as heavy as last time) in shoes and no belt. 
Did Juan’s tabata slips except scaled the scales to :10 work and same with the L sit except I scaled up to a :10 floor v-sit with toes about 3’ from the ground. 

M/34/5'10"/190

275-315-335-355-365

Suffered a slight hamstring pull Saturday, so I had to sit this out. I did it today, Thursday (rest day) instead. It was tricky to start because I don't really have a baseline for sumo deadlifts. So I just did a whole bunch of sets of 3. I started at 70lbs and added 20lbs-30lbs each set until I got to 200lbs. After that, I added 10lbs such that the scored "WOD" portion was 

210-220-230-240-250

I probably should have gone higher, but the full grip at that weight is hard for my little hands to maintain and I struggled to handle the bar. On DLs I would normally do switch grip which for me is a lot more secure.

410

Erickson et al. aren't logically consistent within their arguments.

On one hand, they say that "evidence supporting the effects of isocaloric ketogenic dietary regimes on tumor development and progression as well as reduction in side effects of cancer therapy is missing". But then they speculate that "an array of potential side effects should be carefully considered before applying KD to cancer patients".

1) If the clinical evidence is missing, what justifies their speculation about the occurrence of "an array of potential side effects"?

2) Do they not know that there are decades and decades of clinical evidence of the ketogenic diet in a range of conditions?

3) Do they not know that virtually all of the major side-effects appear in archaic/poorly formulated ketogenic diets and not in well-formulated versions that are now ubiquitous?

4) Do they not pay attention to the clinical reports of ketosis (nutritional or fasting) greatly helping to get through chemotherapy? And sensitizing the patients to the chemotherapy?

It seems the author of the systematic review put a lot of work into ignoring the literature suggesting the ketogenic diet could be a useful adjunct cancer therapy

Completed on 10-20-19
275-295-315-315-315F(2)-295

120-140-150-160-170 kg

200 lb

275-295-315-325-335

225, 245, 265, 295, 315

M/45/6'2"/180#

285-295-305-315-325

225-275-295-305-315(2)

115-115-120(PR)-125(PR, again!)-125.  10# PR, I’ll take it!  

275-325-375-395-405
Last time max was 385

275, 309, 330, 340, 352

180816: 275, 305, 325(2), 315, 325(2)

275-295-315-345-315 (I tried 365 and it didn't budge)
vs
245-275-295-315-325

Completed 2019-10-21
165-195-205-215-235

97kg/213lb×3
116kg/255lbx3
121kg/266lbx2 
116kg/255lbx3
118kg/260lbx2
I need to work more in this sumo position 

97kg/213lb×3
116kg/255lbx3
121kg/266lbx2 
116kg/255lbx3
118kg/260lbx2
I need to work more in this sumo position 

135, 185, 245, 295, 315, 325x3

The simplicity and beauty of Coach Glassman’s training concepts shines through in his business strategy as well.

For the modern CrossFit affiliate, strategies should be implemented to develop new trainers over time instead of shoving them into the fire of the group class environment. Fast tracking new Trainers to group classes is a recipe for poor service with nobody to blame but the Affiliate owner. Strategies for Trainer development can include internship programs or even a job as a personal trainer for the first 3-6 months. 

The diagram depicting the pursuit of excellence being rewarded by free markets should be framed in every Affiliate’s office.

Thank you for the summary of the comment and review. It seems clear that, through the potential mechanisms alone, the Ketogenic diet deserves further research targeted toward its potential role in cancer treatment. 

Important for the Trainer to understand, is that there are many “keto myths” out there that deter the average from trying this nutritional approach as a weight loss intervention. It is clear that these preconceived notions have leaked into the medical world such that even Erickson et al. have doubts about its potential benefits even though they have no experience with the diet’s use in cancer therapy.

Dr. Jim McCarter has some good info here:
https://medium.com/@JPMcCarter/the-top-12-keto-myths-debunked-after-150-000-days-of-patient-care-9502383d4e8c 

295-315-335-365-385x1

225-225-225-225-225
Was still feeling 20.2 so kept the weight moderate and focused on quality. SLIPS tonight.

295-315-330-330-330

Then, SLIPS

Rx'd

110-120-130-140-150 kg
Slips 15’

265-275-285-295-305(pr)
Took all my weights, including my fractional plates!

145 lb., 165, 185, 205, 225

185-225-245-275-295
Could have definitely pushed it higher, but I never do SDLs so just kept it light. Did 10 x thrusters w/ 25# DB and 10 DUs or 25 SUs between sets, I'm doing SLIPS tonight as a stretch

I'm always interested to see which deadlift variation is stronger for my athletes: conventional or sumo. Here are some thoughts on this one:
Sumo Deadlifts: As with most heavy days, the majority of my athletes will attempt this workout as written and utilize loads that allow for sound mechanics. Ideally, all work sets will be above 80-85% of the heaviest load lifted for the day. If my experienced athletes are feeling up to it, they will be coached to achieve near-max loads for 3 reps on the final sets. 
For less experienced athletes, I will manage the loads so that they are lifting heavy loads relative to their capacity, but always 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 sumo deadlifts with the load elevated on blocks or plates and have them complete very light-loaded or unloaded full range of motion deadlifts between sets.

RX
225-255-255-275-295

225-255-275-295-315
Then, 
30s of L/R Front/Back Scale 
Accumulate: 2min-1min-30s of Tucked L-sit on bench/Handstand (11:30)
30s of Plank, L/R Side Plank, Reverse Plank
2min Seated Pike Stretch

205/245/275/315/335

225
235
250
260
275

Today: 205-225-245-255-255#

Compare to: 185-215-225-235-245 lbs

SLIPS ✅ 

205, 225, 235, 255, 265

275-315-315-325-335 . Haven’t done these for a long time! Still so sore from 20.2. 

Then 1000m row in 5:48 i don't know if that's good or not lol

65-85-95-115-135

65|85|105|135|155
Scaled to 20 min of S,P (alternating from forearms & knuckles),S 
Felt good after last week’s debacle.  Hopefully this week will be better.

135/185/205/215/220(PR)

Compare to: 155/185/195/200/205/210PR /215(f)

I’ll take a new 10# PR for the day! 

135x3
225x3
315x3
405x3
475x3 Pr! 

Dead stop every time 

Comments seem to mostly be back in order. The app still doesn’t work, and that’s where I usually post.

180814:
335 - 365 - 375 - 385 - 395lbs

Today:
455 - 455 - 455 - 455 - 475lbs

255, 275, 295, 315, 325, 335 (kind of regriped the left hand on the last rep) Rx

135/155/175/205/225

90kg-100kg-105kg-105kg-110

95-105-115-125-125

140-150-155-160-162 kg 

Champions Club Scaling Notes

RANT:
College Football is such a tease. I am drained.

FIRST TIME WITH CROSSFIT VERSION: as is. Use the same stance as your regular squat stance.

GROUP VERSION: as is. Couple with L-sits in between. We've seen a good correlation in our deadlift numbers and our extended L-sit time

I SHOULD TRY THIS AS RX'D IF: I am feeling like doing a max effort day. Sumo deadlifts are a great way for stiff people to get into that deadlift position without their back rounding.

INJURY VERSION:
Pick one of the SLIPS and spend 20 minutes on that alone

WARMUP
Squat
Jump rope
Pull-up
Push-up
Kb swing

GENERAL FEAR LEVEL: 3

Per Seyfried, D'Agostino, McLellan, Christofferson and others, apparently prostate cancer is one of the few that respond badly to keto.  Besides that, all authors I have found with authority and experience on the subject point to recent evidence that calorie restriction, intermittent and sometimes more than intermittent fasting are invaluable additions to therapy.  In particular, fasting two days and on the day of chemo reduces side effects and improves outcomes radically.  Breaking the fast the next day seems best.    

INTENDED STIMULUS
.
Heavy Day! You might still be feeling 20.2. It was fun but rough. Today is a day for a proper, longer warm-up. Make sure you are sweaty, and your heart rate is high before getting to the barbell. If the sumo deadlift is not how you traditionally pull weight from the ground, then take more time than you would typically to build up to your working sets. If you need a refresher on technique, google Stefi Cohen Deadlift tips. There are several videos. They are all instrumental. Once you are feeling good and ready to go, give that barbell hell. Today let the mechanics dictate what you do. If the bar is moving well keep building if 20.2 is lingering, then get five heavy sets and move forward to your SLIPS practice. Athletes new to the sumo deadlift can use some of our drills to develop the movement. 


SUMO PRACTICE
4 SuperSets
9 Sumo Stance Good Mornings
6 Sumo Box Deadlifts / Seated Deadlifts*
3 Sumo Box Squats


then


3 Sets
9 Sumo Seated Deadlifts to standing*


*Check "The Seated Deadlift" video by Louie Simmons. Link in Bio!


then spend 10 minutes practicing sets of 5 sumo deadlifts, add load only for feedback.


TABATA SLIPS
Set up your time to hold 40 tabata intervals. This will exactly 20 minutes. Cycle through your SLIPS sequence in this order
▶ Back Scale Right Leg
▶ L-Sit
▶ Back Scale Left Leg
▶ Plank
▶ Front Scale Right Leg
▶ Handstand Hold Facing the wall
▶ Front Scale Left Leg
▶ Handstand Facing away from the wall 


You will get 5 rounds and one hell of a workout. It is a good challenge! ENJOY!

Warm-up for 191020:
GENERAL WARM-UP

2 rounds of:
1-minute of rowing
10 air squats with a band around the knees
20 band pull-aparts
30-second wide-stance squat hold

SPECIFIC WARM-UP

With an empty barbell, perform:
5 Back squats
5 Conventional deadlifts
Then,
Using light bumper plates, perform:
5 sumo deadlifts from the floor to the knees
5 top-half sumo deadlifts
10 sumo deadlifts

Build-up
Build up to first working set by doing 4 sets of 3 reps, increasing in load each set. The first working set should be approximately 80% of 1RM.

Globo scale: for most this is as rxed.  The same rule for conventional deadlifts apply here.  If your gym owner hates noise, use pads under the plates.  If you don't have a barbell but you have a Smith machine, do Sumo deadlifts in the Smith (not ideal but you have to do with what you got).  If you have dumbbells only do AMRAP sets of sumo deadlifts with two dumbbells, AHAP with good form.