115-125-135-145-155-165-175-185-195 (fail, then 165).

SLIPS completed. 

남(m)/45/171cm/98kg/220825/
Practice SLIPS for 20 minutes
Push jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments/
20kg-30-40-55-60-65-70-75-80kg(x)/
목요일 저녁와드

CFWUx2 10*45 10*95
60-60kg 65-70-70kg 75-75-75-75kg

Followed Acevedo's SLIPS guide. The parallette progression was hard going and I managed little more than attempts. Good to have something to aim for.
Felt tired so focused on form increasing reps and reducing weight.

@home, subbed push press, E2MOM, and did SLIPS

worked up to set of 5 with 44# dumbbells

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

155-165-185-185-185-195-205-215-225 rx+
(Power/muscle cleaned bar to begin each)
last one was ugly -bent arms in landing :(
...should’ve worked some mobility and handstands...

Did Juan’s SLiPs first, culminating in 3 l sit to shoulder stand back to l sit. Then did Bryan’s warmup but skipped the rowing and did 10 pushups to down dog instead of side plank. 

192/40/69”

27-27-37-37-37-47-51-55-55

115,115,135,135,135,155,165,165(F),165

✅
135-145-165-175-190(f)-195-200-205-205(f)
190228: 135-155-165-185-195-205-215(f)-215-225(f)-215

155-170-185-190-200-210-215-220-225

Power clean to position...
125,135 x5
140,145,150 x3
155,165,170,175(f),175 x1 *PR by 15#*

185x5 
205x5
215x3
225x3
245x1
265x1

GRIT loves SLIPS! Core strength, balance, and flexibility are so crucial to success for our athletes. As always, I'm borrowing from Chris, Bryan, and Juan for today's plan.

2 sets:
10 Front scale leg lifts R  //  Light banded press R
:30 Front scale hold R  //  Light banded OH hold R
10 Front scale leg lifts L  //  Light banded press L
:30 Front scale hold L  //  Light banded OH hold L

2 sets:
10 Back scale leg lifts R  // Light banded row R
:30 Back scale hold R  //  Light banded row hold R
10 Back scale leg lifts L  //  Light banded row L
:30 Back scale hold L  //  Light banded row hold L

* Spice up the banded press/row for athletes with SCI by sitting on a box or on the floor!

** There will be so many different variations on these - too many to list!

We'll be warming up with (abbreviated and simplified for time/transition today!)

2-3 sets:

15 band pull-aparts
12 alternating band press (one hand anchoring the band by the hip, the other pressing overhead)
10 air squats // chair dips

Then break up to set up for SLIPS.

After SLIPS, they'll get ready for jerks/seesaw press. 

A couple of our standing athletes will work through those push jerk progressions

5 reps of jump and land
5 reps of jump and land with thumbs on shoulders
5 reps of jump and land with punch up
5 jerk “lands” with PVC overhead
10 push jerks with PVC

If they're on the right track, but not ready to add weight, they can always do press or push press for load and then practice the jump-and-land with or without the pvc between sets. 

Most of our standing athletes will do single-arm push press, using the other arm for balance - holding on to the dip bars. Most seated athletes will work DB seesaw press for load.

Push Jerk  //  DB Seesaw Press
5-5-3-3-3-1-1-1-1

* For those still building ROM, 
5-8 sets of:
10 seesaw press
:40 core hold (front rack hold, leg raise hold, etc.)



Going to be a great way to kick off next week! And then Wed/Thurs, we're taking those overhead squats outside - it's supposed to be 60 and sunny here in Omaha!

95,115,135,140,145,150,155,160,165 (failed on last one)

Had to clean all these from the floor 

Completed 2020-02-27
95-115-135-155-155-155-135-135

115-135-145-150-155-165-175-185-190
5 lb PR

95.95. 135.135.135.155.175.185.185

115-125-135-145-155-165-175-185-190(PR)

145-150-155-160-160-165-170-175-180 lb

5s 165, 185
3s 195, 200, 210
1s 215, 220, 225, F230x2 just couldn't get under it today for some reason

Push jerk: 5x: 95, 115,
3x: 135, 155, 165
1x: 175, 185, 195, 205

First I did deadlifts 5x60-75-90-100-115-130(failed, only  2 reps)-kgs
Then strict overhead presses 5x30-40-45-52.5kgs

Push jerks 5x52.5-55 3x57.5-60-62.5 65-67.5-70-60kgs
Then I did the deadlift/HSPU WOD, results there.
Felt a bit under the weather.
43/1.78m/77kg

2x5 @80k
3x3 @90k
4x1 @100k

Knee is unhappy so just stretching & scales 
Scaled to shoulder press 5-5-3-3-3-5-5 
35-35-45-45-45-55-55#

M/36/165

Sets of strict press finished at 142.5

Slips we're all L sits (weakest link)

135-165-205-225 :( -225(1)-245-255-225

Technique was sloppy. Called it quits before I hurt myself

Rx’ed
= 135-155-175-185(2)-185-185(1)-185-195-200-205-210

Warm up:
3 RFT
20 GHD sit-ups 
10 snatches
10 wall ball shots
@ 100lb barbell / 20lb ball 14ft target 

SLIPS✅
115(5)
125(5)
135(3)
145(3)
145(3)
155(1)
165(1)
175(1)
155(1)

SLIPS ✅
Nothing special happened.

Jerks
225 - 245lbs(PR)
245 - 255 - 260lbs(PR)
260 - 265 - 270 - 275lbs(PR)

PRs across the board!

55- first set of 3! 9 sets total. 

Short on time! 10 min. SLIPS: 2 minutes of each! Then, 12 minutes to hit: 65-75-85-95-105-115-125-135! Pretty happy considering time constraints & 135 (BW) being close to my 1RM.

135, 145, 155, 165, 175, 185, 205, 215, 225 Rx 

M / 172cm / 81kg / 35

2x5 @ 70,75,
3x3 @ 77.5,80,80, 
4x1 @ 82.5,85,87.5,90kg- fail

Push Jerk
5@ 65-75
3@ 85-90-95
1@ 100-105-110(F)-105(barely)

Everything felt heavy today! 

Work on Juan's suggestion for the SLIPS
Push-jerk x5: 165-175
x3: 185-195-205
x1: 215-225-235-245
m/51/5'11"/200#

58 / 173

For time:
1 mile run (elliptical for me) 
then 3 rounds of (if you break more than once, 20 burpee penalty):
    10 Pull-ups
    15 Push-ups
    20 GHDs
    25 Back Extensions
    30 Squats

18:26

SLIPS and did some PJ EMOM work with 50 lb Dumbbells
I'll try to do some barbell PJ work this evening.

35/195/5’9/M

115-135-155-185-205-225-245-265 (fail) 

And another significant factor may prove to be the modern diet's perturbation of the normal balance of dietary omega-6:omega-3 fats from a ratio of about 1:1 in antiquity to more than 17:1 today. The current heavy reliance on omega-6-rich 'healthy vegetable oils' (which are neither healthy nor vegetable, but rather industrially processed seed oils, rich in linoleic acid) has not only altered the raw materials available to build neuronal cell membranes, but some research suggests the shift may impact/disrupt normal glucose handling by the brain.  

SLIPS are good for my soul
65-95-135-155-165-175-180-185-190
Recent PR
All time is 205 (C&J)

95-105-110-115-120-125-130-135-140 lbs
Not strong today. Shoulder's bugging me a bit.

Nice, a retest that is almost a year to the day. The rest of the commentary that follows is mostly a repeat from what I posted last year:
This rep-scheme allows for plenty of time to practice and refine mechanics as well as building-up to near-maximum singles. Most of my athletes will attempt this workout as prescribed, as long as mechanics are maintained. If you did this workout last year, attempt to beat loads lifted on all sets. In a class setting, my experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. Here are some potential guidelines for an athlete that knows their 1-rep max push jerk:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 85%
Set 5: 87.5-90%
Set 6: 90-92.5%
Set 7: 92.5-95%
Set 8: 95-97.5%
Set 9: 97.5-100% or potentially a new PR effort.
These percentages are general guidelines. Athletes respond differently to the same percentages, so I know I will need to still be hands-on with loading adjustments.
For less experienced athletes, I will likely remove the sets of 1-rep and have them continue to perform sets of 3 reps at sub-maximal loads. This may provide them with opportunities to continue technical development without a huge focus on the load.
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 is very technically challenging. 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 to a different shoulder-to-overhead variation. The shoulder press and push press are both viable options, but I see my use of these movements as being very infrequent today. 

SLIPS 
5 round of
20 front to back scales alternating leg
20 parallette leg raise
10 push jerk ketbell each armi 16 kg
20 plank t rotation 

5 x 95/105
3 x 115/125/135(PR)
4 x 145/155/165/165(PR)

My drive to overhead is weak, I ended up pressing it out @ 155/165

Did 10/20 Tabata for L-sits (allt hang and ring support) and HSs (4 x wall, 4 x free)

95-105(4)-105-110-95-95-100-110-110

I attempted 115 for 3 couldn't even get one, then attempted 115 for 1, couldn't get it. Sucks cuz last time I did single heavy push press I hit 130. I think maybe my CNS was a little taxed, especially after SLIPS

5@ 85#, 95. 3@ 105, 110, 110. 1@ 115, 120, 125, 125.
Compare to 190228: 
5@ 65, 75. 3@ 85, 95, 105. 1@ 110, 115, 120, 125.
No PR today but overall lifted a heavier load. I had an ugly 130 in me but stayed at 125 to keep good form.

Scaled to
5 pj 95#
5 pj 95#
3 x 3 pj 115#
3 cln/jerk 125#
single clean and jerks
135
145
155
165
No rack in basement, and this was about my limit that I
feel comfortable doing oly lifts in basement.
m/50/175
Did SLIPS before and after

65/85
95/95/105
Ran out of time

60-70-75fail-72,5fail-72,5-75-77,5-80-82,5fail

174cm/75.2kg/29age
:60-70-80-90-100-105-110-115-120kg.
https://youtu.be/Yt7Gm8IWXAI

https://universityhealthnews.com/daily/memory/aluminum-linked-to-alzheimers-disease/

An additional major contributor to Alzheimer’s is aluminum 

INTENDED STIMULUS
.
HELL YEAH! Skills and heavy day, today is a party. How is that SLIPS project coming along? Are you making sure your practice with this protocol works for you? Having the opportunity to have dedicated time for developing the skills that SLIPS stands for is effing awesome. Use it. In today's option, there is another cool idea you can try. 
Now let's talk push jerk. This is a technical movement. Think of it as a mini snatch, but only because the range of motion is shorter. Treat it like you would your snatch. The initial position matters, the dip and the drive matter, and the catching position matter. If you habitually starfish the receiving, today focus on squatting more than you need to on your earlier sets. If you shift your weight forward on the dip, focus on a smooth descent right from the very first rep. Be anal about your technique here, knowing that that will allow you to lift more in the long run. Today, don't have a set objective for load. Instead, play this game. While the mechanics are proper, keep adding weight. If, during a set, things get shaky, repeat the same weight on the next set. Keep yourself accountable. How far can you make it? Athletes entirely new to this lift can use our option below to learn the movement, and then add as many sets as possible practicing the movement at loads they can control. Athletes developing technique can work on sets of three instead of singles. 
Today's mantra: push and squeeze! 

▶ OPTION FOR SLIPS
2 sets
10 Front Scale Leg Lifts on Right Leg
30-second Front Scale on Right Leg
10 Front Scale Leg Lifts on Left Leg
30-second Front Scale on Left Leg

then 

2 sets
10 Back Scale to Front Scale on Right Leg
30-second Back Scale on Right Leg
10 Back Scale to Front Scale on Left Leg
30-second Back Scale on Left Leg

then 

Play with the following parallette progression:

▶ Tuck hold
▶ Tuck Swing to Plank
▶ Tuck Swings (A.K.A. tuck to tuck shoulder stand)
▶ L-sit to shoulder stand



▶ OPTION PUSH JERK
2 sets
5 Behind the Neck Press
rest 0:30 between sets

Load: super light 

3 sets 
4 Tall Power Jerks
rest 1:00 between sets

Load: light 

4 sets
3 Pause Power Jerks*
rest 2:00 between sets 

Load: light to moderate

*Pauses are at the dip position and at the receiving position. Two seconds each. 


▶ WOD's PLAYLIST

Globo scale...  If you have a rack and bumper plates do as Rxed.  Otherwise go for really heavy singles that you can control on the way down back to your shoulders. Do this one from the rack if possible.  You can sub dumbbell push jerks if that's all you have, focus on technique, and do AMRAP sets if you max the available dumbbells.  SLIPS as Rxed.

GENERAL WARM-UP

AMRAP 8:
15 pulls on the rower
15 banded pull-aparts
Push-up to side plank, 5 reps per side
10 jumping air squats
30-seconds of reverse grip bar hang

SPECIFIC WARM-UP

Push perk
5 reps of jump and land
5 reps of jump and land with thumbs on shoulders
5 reps of jump and land with punch up
5 jerk “lands” with PVC overhead
10 push jerks
> Perform 5 with a PVC & 5 with an empty barbell

Build-up
Build up to first working set by performing sets of 10-7-5, increasing in load each set. All sets should be above 70-75% of 1RM.

SLIPS

Planks
AMRAP 18
Minute 1: High plank
Minute 2: Right hand off the floor
Minute 3: Left hand off the floor
Minute 4: Right foot off the floor
Minute 5: Left foot off the floor
Minute 6: Rest

Champions Club Scaling Notes

RANT
See rant from last time

PURPOSE
Test out to see how well our skill is compared to our strength

NEW TO CROSSFIT SCALE
Complete as many rounds as possible in 15 minutes of:
10 push press/push jerks
:40 L-sit

TRAINING SCALE
Do an overhead movement you can do heavy weight with

PRACTICE SCALE
As listed, just add reps and sets if you aren't able to go heavy

INJURY SCALE
Pick two of the SLIPS you can do and extend for 40 minutes instead

WARMUP
Same as last time

GENERAL FEAR LEVEL: 4