165-175-185-195-205-225-235-240-245 Rx'd

SLIPS completed

남(m)/47(Korean age 47 Western age 46)/171cm/96kg/22026/
Front squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments /
오늘기록 20-30-40-50-60-70-80-90kg(x)-90kg(x)/
최고기록(43(Korean age 43 Western age 41)/172cm/85kg/180215) 95kg/
수요일 저녁와드 

CFWUx2 10*20kg 10*40
60kg-65 70-75-80 85-87.5-90-90

95-115-135-155-175-185-195-200-205 Rx'd

Took it a bit easy, first time front squatting with barbell since COVID started. 

SLIPS completed. 

Clocked up about 15 minutes of Acevedo's SLIPS practice done before FS. Needed a little push up on the pistols. Need all the warm up I can get at 44. The FS warm ups really helped my form.
FS@ 75. 80. 85. 87.5. 90. 92.5. 92.5. 92.5. 95kg (1RM is 110 from 2013)
Prev. only managed 5s and 3s @ 65. 70. 75. 77.5. 80kg before tweaking my back.

185-225-235-245-255-265-275-285(f)-275

E2MOM, and did SLIPS

2x135,
3x165,
4x190

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

135 x 5s
150 x 5s
160 x 3s (last rep was a fail)
165 x 1s

100-106-110-116-120-124-130-135-140 kgs

205-205-225-225-225-245-255-265-275 (pr)
compare to was 185x5s,205x3s,and 225x1s

I usually instruct my students to treat workouts like this as work days not PR days but damn did I feel good today! I set today up as a work day thinking I would do singles at 245 but that felt pretty easy! (I also tell them that PRs don’t always present themselves when you expect them) 

Belt used for the final lift only. Lifting shoes and knee sleeves today. 

Did stiff/stiff presses to handstand for ten minutes and freestanding practice for ten minutes afterward. 

40/193/69”

135,145,155,165,175,185,195,206(F), 205(F)

5 x 95, 115
3 x 135, 155, 175
1 x 195, 205, 215, 225
Started off very light with no intention of going too heavy for the singles but ended up finishing ten pounds heavier than last time on last single.

135,155,175,175,180,185,185,185,185

135-155-185-205-225-235-245-255(F)-255

Tied PR

Completed 2020-02-04
135-135-155-155-155-175-185-195-175

155-175-185-205-210(2)-215(f)-195-205-210
✅
190906: 155-175-185-195-205-215-225(f)-205-215
170919: 185-190-195-200-205(2)-210x3-215(f)-205

85kg, 90kg 5 reps
95kg, 100kg 3 reps
105kg, 105kg 105kg, 100g 1 reps 

Performed this complex and was able to update his personal record.  The last approach was 170kg. My bodyweight of 91kg

185-205-225-245-255-275-295-295-300

No time for better work
60-65-70-75-80-85-90-95F

Kilos
50, 60
70, 80, 80
85, 87, 89, 85

check

thanks coach

58 / 175
6 sets of 5 at 125 -- highest weight since replaced hip dislocation

100-100-125-125-150-155-160-165

185-205-225-245-255-265-275-285-295

135/155/165/185/205/225/225/225/225

Malcolm: how do you respond to Roy Taylor's idea that type 2 DM is caused by excessive deposition of fat in the islets of langerhans?
Terence

In lbs 225, 235, 245, 255, 260, 270, 275, 280, 290PR!

34/M/180lbs

135(5)-185(5)-205(3)-225(3)-235(3)-255(1)-275(1)-285(1)-295(1)

135-155-165-175-185-195-205-215-225

65-85-105-125-135-145-155-165-175

M/19/159/5'8"
5 x (105-115) 3 x (135-155-185) 1 x (190-195-200-205)

95-115-135-145-150-155-165-175-180
SLIPS✅

M/45/6'2"/185#

Modified to DB goblet squats used rx'd rep scheme
100/110
120/125/130
140/150/155/160(F)

135/145
155/165/165
175/185 deep enough?/185/185
Struggled with plates hitting the safety bars

Last time:
95/115
135/135/145
165/165/175180f

First workout back since bronchitis. 4 rounds 0:30 on/ 1:30 off db squats
40#
11-8-9-8

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


100-105-110-120-135-140-140-140-140kgs.


135kgs. (297lbs.) for 3 reps was a PR!

135, 155, 185, 205, 210, 225, 235, 245, 245 Rx 

Rx
Warm-up: 45# x10/95x5/115x5
135/145/155/160/165/170/175/180/190

Front squats 
5@ 95/115
3@ 125/135/145
1@ 155/155/155(PR)/160(F)
* Barefoot 

Matched my PR from compare to, plus got 3 reps today instead of 2.

SLIPS - 20 min

Dumbbell Front Squat work with a pair of 50s

Will do some barbell front squats tonight...

Regular Plates! No Rack!
5-5-3-3-3-1-1-1-1
(5s)95-105-
(3s)115-125-135-
(1s)145-155-
165(3F pwr. cln)-
160(3F pwr. cln.)-
155 (2F pwr. cln.) nailed it 3rd try
155 (nailed pwr. cln F front sq.) 
Went up on toes! 😡
155 got it 2nd try!

155 up 4X! PR PWR CLN X4 😂
PR FRONT SQ. X3 🔥😃 
I’m stoked! 145 was my old pwr. cln. PR. 

145-155-155-155(1s)
134#s(weighed this morning)/22/F/5’5”

Front squat - 5 reps: 225 - 245
3 reps: 255 - 265 - 275(2+f)
1 rep: 285 - 295(f) - 285(f) - 285(f)
Started off OK and then...
For SLIPs did Juan's flow (thank you Juan!)
m/51/5'11"/200#

Rx’ed 
135-185-205-215-225-230-245-265

Did SLIPS first.
135-160-185-195-205-215-225-235-235

All bars from the ground (mostly squat clean), SLIPS elements mixed between sets.

100-110-120-130-140-1450-150-155-155 (PR for both clean and squat)

155-165
175-180-180
185-190-195-195#
about 15 min of SLPs

Front Squat 
5x 60kg
5x 100kg
3x 110kg
3x120kg
3x130kg
1x 140kg
1x 150kg
1x 160kg

70 80 
90 90 90 
100 100 100 100 kg

Front Squats: 5@ 105#, 115. 3@ 125, 130, 135. 1@ 140, 145, 150, 155 (F).
SLIPS for 20 minutes.
Compare to 190826: Front Squats: 5@ 95, 105. 3@ 115, 115, 120. 1@ 125, 130, 135, 135.

255 - 275lbs(PR)
295(PR) - 275 - 275lbs
285 - 285 - 285 - 285 - 315lbs(F)

I’ll get that 315lbs next time 😑

Front box squat
20-20-30-30-30-50-50-50-50 kg
Slips 4 RDS in  Tabata style
1min scales
2min L sit
3min handstand holds 
4min side plank
Then 4 minute of stretching

174CM/74KG:100(5)-105(5)-110(3)-115(3)-120(2)-122(1) KG.
https://youtu.be/LdcwS5bpDhA

Champions Club Scaling Notes

RANT
Kobe man. Catch you guys tomorrow.

45세/180cm/93kg/CFHIM 강경택
95-145-195-215-235-255-275-285F-275LB
팔 수술 후 125일 후 Front Squat 
중국 후베이성 우한(武漢) 시민들 위해 기도합니다.

INTENDED STIMULUS
.
Heavy day! This is a fun day. Two main ways to attack this. You can go for total volume or for total load. In the first one we want to find the heaviest single we can. That means all the previous sets are sub-maximal and you are just building to that super heavy single. If you were scoring this, that big lift would be your score. If you are going for volume we are going to lift heavy on every set, 5's and 3's included. If you were scoring, your score would be the sum of all lifts. They are not maximal lifts, but they are close. Both avenues are productive, both will get that heavy stimulus that we want. If you aren't feeling super fresh go for that heavy single. If you are ready to work today get that volume on! Whatever you do keep this in mind: how you move on your warm up sets is how you move on your heavy sets. Don't wait for the bar to get heavy to work on your bracing and your mechanics. Focus on this from the first rep to the last. Also, focus only on the rep at hand: channel your zen, full attention.  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!

▶ OPTION for Front Squats
5 sets of
5 Frankenstein Squats + 5/5 Frankenstein Forward Lunges (technique bar)

then 

4 sets of
2 Superslow* Frankenstein squat 
60 seconds preacher stretch

*20 seconds descent and 20 seconds ascent

then

3 sets of 
3 3-pause front squats

Pauses are at: parallel, bottom and parallel. This will give the coach a chance to adjust mechanics. 

then

Spend 10 minutes building to a set of 5 squats with the best mechanics your athlete can produce today. 


▶ OPTION SLIPS FLOW
Today we are going to start building on a full flow. This should be super fun:

PART A
3 sets per leg. 
5 Front Scale Leg Lifts
5 Front Scale to Back Scale Transitions

Do without breaks and without putting the foot on the floor. 

PART B
5 sets per leg
5 Back Scale to Handstand (use wall as needed)

PART C
5 sets per leg
5 Forward rolls to pistol squat

Warm up for 200128:
GENERAL WARM-UP

2 rounds for 30-seconds of:
Rowing, running, or biking
Deep mountain climbers
Air squats
Deadlifts*
Hang muscle-clean to a front squat*

*Perform movements with an empty barbell

SPECIFIC WARM-UP

Front squat
20 front-rack elbow rotations
5 Frankenstein squats
5 tempo front squats (3-seconds down, 3-seconds hold, 3 seconds up)
5 front squats

Build-up
Perform 3 to 4 warm-up sets of 5 reps. One may wish to follow this build-up:
Set 1: 40% of 1RM
Set 2: 50% of 1RM
Set 3: 60% of 1RM
Set 4: 70% of 1RM
Set 5: 75% of 1RM (optional)
> The first working set should be 70-75% of 1RM front squat.

SLIPS

L-sits and planks
3 sets of:
30-seconds of an L-sit hold
45-seconds of a side plank hold, right
45-seconds of a side plank hold, left

Stretching
EMOM 12 minutes
Min. 1: Child’s pose
Min. 2 + 3: Couch stretch
Min. 4: Counter balance squats

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.