SLIPS completed. 

135-135-135-135-135 Rx'd

Went lighter to drill form. 

남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220114/
Overhead squat 3*5/
오늘기록 20-30-40-45-55kg/
최고기록 (41/173/77/160122) 65kg(1)x/
금요일 저녁와드

CFWUx2 ohs 10*20kg 10*40 5*45
50kg 55 60 62.5 62.5

165x3
185x3
195x3
205x2 F
215x1 F

Trying to get back to the barbell more.  My squat positioning felt great today, but my overhead stability was a little soft.  I had a missed first rep at 205 before getting the other two and then ran out of steam to get a 3rd rep.  On 215, I got the first but lost positioning on the way up and had to bail.  Did SLIPS in between sets.

47m/5'10"/185

SLIPS first
95, 100, 105, 115, 135

broke up SLIPS to before & after

E4MOM, on MaxRack

5x115

(tough, but doable;  a couple sets weren't pretty)

I warmed up with Juan’s slips practice but with only a :20 Lsit moving into a 1m plank at the end. Continued to warmup with Bryan’s warmups minus the jumprope. 75x5, 115x5, 145x3

60-60-65-65-65 kgs

75-85-95-95-95

95, 105, 115, 115, 115

SLIPS 10 minutes
Squats 50-55-60-60-60 kg 

✅
115-135-155-175-185

191202: 135-145-145-150-140
181204: 155-165-175(2)-175-185(2)
180810: 155-175(2)-165(2)-175-180
180114: 135-155-175-195(f)-175
170302: 135-145-155-165-175(1)

Nous avons commencé à élargir nos programmes dans les écoles aussi dans la région de Laval, Qc, Canada.  Merci pour le partage!  Ensemble on va transformer l'avenir un jeune à la fois!

Second WOD back to CF (did Cindy yesterday) so stopped after 4th rd: 135, 145, 155 (almost dropped 3rd rep), 155 (good).  Finished w/ some ab work.

95-105-115-125-135

155-165-175-185-185

M/35/5'10/190

135-155-175-195-215 (PR for 3-rep)

Also power cleaned each off the floor successfully, haha.

Worked up to 135#

100/105/115/125/120

I like these home workouts. They helped me a lot to get into the prep to really join a WOD. I also appreciate that our box put together a preparation program for all starters.

Globo scale: If you have only iron plates then build up to a heavy but controllable 3.  You can also set your squat pins high to catch a bail.  Dumbbell sub work your way up the dumbbells, alternating sides.  If you max out the dumbbells do AMRAP sets.  These are much more difficult than barbell OHS for beginners so be warned.    I apologize for the late post but want this here for the record. 

95-115-125-135-145

145-155-165-175-185 
Felt heavy today. Like always. But PR'd. Sore from deadlifts.

OHS from back squat position
Warm-up:45#/65/75
85/95/105/110/115

2nd time doing OHSs...11/29 max 75#

Check

95-115-125-135-145

Haven’t done a heavy OHS in nearly 3 years! old 1RM PR was 245
today
135-145-155-165-175

95-105-115-125-135

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 

SLIPS:
7 minutes Stretching 
-hamstrings, hips, wrists, shoulders 
3 minutes of Handstand Practice on Parallettes
4 minutes of Tuck-sit to Bent-Bent-Bent Press to Handstand on Parallettes
5 minutes of L-sit to Bent arm Straddle Press to Handstand on Parallettes
1 minute of Stretching for OHS

Overhead Squat:
165-195-215-235-255lbs.

So this is embarrassing! 😅 My squat felt “amazing” after having spent so much work recently on my ankles & t-spine! Great depth, not super comfortable, but much more vertical, shoulders were super solid, no pain (probably because they weren’t compensating for my bad squat 😂!) 
But since working so much squatting & cleans, my body was incredibly weak at power snatching. Weak, uncoordinated & timing whacked out! This has never happened to me before. Usually, the ohs sucks & the power snatches are easy! 😄 Guess I just have to work back up to combining it all. SLIPS ✅ 
worked tuck ups into straddle HSH. 
55-65-75-85-85 limited by sloppy snatching not squat strength! 🤗 oops!

For SLIPS, spent the majority of the time doing L sit to handstand negatives on parallettes.  Stretched between negatives and threw in a few front and back scales.  Also mixed in 3 strict ring muscle ups.

OHS 95-95-95-95-95 shoulders internally rotated✅

3 more strict ring muscle up after OHS

Jackie 45-45-45-45-45

Rx’ed 
135-155-165(f)-165-165

shoulder was feeling sore but finished off with some drop sets
155(3)- 145(3)- 135(5)- 115(10)- 95(5)

45, 50, 55, 60, 65 Rx (narrow grip)

165-175-180-185-190

PR! 

95-95-95-95-95

SLIPS ✅ (stretching after OHS)

OHS
10@ 45/55/65/75/65/55/45

Focused on form today with extra reps (Barefoot)

For SLIPS did Juan's suggestion (thank you Juan!)
OHS: 165 - 175 - 185 - 195 (1+f) - 200 (PR!)
Compare to 199129: 165 - 175 - 185(2+f) - 185 - 195
m/51/5'11"/200#

Did SLIPS and then OH Squats w/ 50lbs dumbbells.

I'll do some barbell sets tonight.

45-55-65-75-85 lbs

(I'm weak. I know.)

Just a question: the weights posted are usually for very fit athletes...if I’m not mistaken.  We often have to modify and are given the instructions of “choose a weight that allows you to ....”.  This is referring to choosing a weight to get an appropriate stimulus.  My question is why don’t they use % of a max lift to help guide the appropriate weight?  Whether that be a 1 RM, 3 RM, etc.  When I see things that say, “pick a weight that would allow you to do X amount of lifts unbroken”, I always wonder if I am pushing myself hard enough or too hard and don’t get the stimulus.  Any insight would be appreciated.  That being said, I appreciate the coaches who spend time getting on and taking rime to give is guidance on stimulus, scaling, warm ups, etc.  Huge help!!

54 YOM 5’6” 217

OverHead Squats
3X45
3X55
3X65
3X75
3X85
3X95PR last set not real stable.  Need to improve ankle flexibility,  maintain pelvic tilt and shoulder flexibility 

already repeating recent WODS, less than two months ago.Whats next? serial 5km metcons? 

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 80-85% of a 1 rep-max and to achieve near-max loads on the last 2 sets or so. For less experienced athletes, I may have them perform 5 reps per set to give them a little more practice time.

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 the best way to get better is 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. 

SLIPS ✅

125-135-145-155-160 (5 lb 3 rep pr)
M/41/5’8”/160

SLIPS ✅ 
My press to handstand is still elusive, but I am gaining more control of my inversion.

225 - 225 - 255 - 225 - 225lbs

Nearly failed my 255 so I knew I wasn’t going to PR today.

3@ 75 lb., 80, 85, 90, 95

4 Round of
1:00 scales alternating legs
1:00 hollow rock
1:00 handstand on head 
1:00 High plank
1:00 stretching
Overhed squat scaled  box overhed squat 5x3 30kg a suicide for me
😭

60-60-60kg

M/33/178/106kg

191129:70-80-90-100-110kg.
200117:75-85-95-105-115（1）kg.
https://youtu.be/dTfGO9INFKM

Vive la France! Wish more schools (in the US and globally) would get on this bandwagon!

So glad that Whole Foods has avocados on this week 5 for $5!

This is wonderful. Congratulations, Jérémy!

90kg-90kg-90kg-100kg-100kg

INTENDED STIMULUS
.
Today is all about shapes, man! SLIPS is an awesome protocol because it makes you awesome at basic gymnastics shapes. Let's put those shapes to the test by making them connect with each other. Let's go dynamic and challenge our shapes with movement. This same idea applies to the overhead squats, which is why this movement will make evident the gaps in your fitness like no other squat. It is impressive to back squat 400 lbs. But if you cannot squat and lift your arms at the same time then something is off. It might be balance, it might be flexibility, or it might be strength. Yes, even if you can back squat 400 pounds, it still might be strength. Overhead squats require--and hence develop--mobility, which is a mix of those three things: balance, flexibility, and strength. They are the most valuable tool you can have in your arsenal of bilateral squatting. Today, go as heavy as possible while your mechanics are solid. Take the first sets as opportunities to dial in your movement. Take your time descending and maybe pause at the bottom a couple times. Challenge yourself with form before load. How good can you make those first sets look? How upright can your torso be? Can you keep your shoulders in an awesome stable position with no compensation on the way down or up? 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. Use our guidelines below.


▶ SLIPS
3 Sets
20 seconds back scale directly into a kick to handstand (assist with wall as needed)

then 

3 sets
3 as slow as possible negative handstand push-up facing the wall*, in the last descent perform a max effort hover hold 
30 seconds headstand hold

then 

3 sets
Max L-sit/tuck hold on parallettes right into a gymnastics plank hold on parallettes

*negative box handstand push-ups or pike push-ups if needed
**ideally the transition will happen without touching the ground. 



▶ OPTION FOR OHS
1 set
1:00 overhead rack opener
1:00 banded distraction ankle stretch per side
1:00 PNF activation of hip external rotation per side

then 

2 sets - with a technique barbell or similar
5 elbows rotations 
5 (elbow rotations + strict press behind the neck with hands in snatch position)
5 (elbow rotation + press + 3/4 of an overhead squat)
5 (elbow rotation + press + 1/2 an overhead squat)
5 (elbow rotation + press + full squat)

then 

5 sets
5 overhead squats to the depth of your capacity @ 44X1

@44X1: 4-second descent, 4 second hold at bottom, explosive ascent, 1-second hold at top

Hello!!! Someone could help me. Where can i find more information about slips? 
Thanks!!!! :)

Warm up 200117
GENERAL WARM-UP

2 rounds of:
1-minute of single-unders
10 slow and controlled bird dogs
10 banded glute bridges
10 goblet squats

2 rounds of:
30-seconds of squat hold
30-seconds of reverse grip bar hang

SPECIFIC WARM-UP

Overhead squat
All reps are done with a PVC pipe
5 snatch-grip behind the neck push presses
5 Sotts presses
5 overhead squats

All reps are done with an empty barbell:
5 snatch-grip behind the neck push presses
5 overhead squats with a pause at the bottom
5 overhead squats

Build-up

Perform 3 sets to build up to working weight:
Set 1 - 5 overhead squats with a light load
Set 2 - 5 overhead squats with a moderate load
Set 3 - 3 overhead squats with a load at 75% of 1RM
> All sets should be approx. 80% 1RM or higher.

SLIPS

Handstands
EMOM 12 minutes
1-2 descents from a handstand

Planks
2 rounds of 40-sec on/20-sec off:
High plank
Side plank on the right arm
Side plank on the left arm

Dude! This badass lady has a better front scale than most of my athletes!

Champions Club Scaling Notes

RANT
Coach Glassman's original article on warmups set a tone for not only how I do warmups in our classes at the gym, but also in track/basketball/football practices. The amount of time we are training during the day is minimal in comparison to the amount of time we are not training. Every second in the gym has to have a purpose - and if possible, more than one purpose. To me, the primary objective of a warmup is not to get the body's core temperature up, it's to practice skill. We are moving at a low intensity, with low weight, and low pressure (ie. not the middle of a 20-minute AMRAP racing against the person next to you or your own previous pr). THIS is the time for you to chip away at making that good movement pattern more of a permanent thing. In track I always argue with coaches about the A-B-C skips because they aren't practicing technique towards anything, and in basketball the 3-man weave is literally the dumbest popular drill in the sport. You can practice arches in your squat, core-to-extremity and midline stability on kb swings, elasticity on jump ropes, global extension/flexion in kips, and still get the core temperature up as a byproduct. The actual movements - not correlates for movements - should be the warmup. Doesn't really matter which ones you pick either. You know what needs the most improvement.

Check the compare-to for the scaling notes