SLIPS completed.

225-235-245-250-255-260-265-270-275

Rx'd

남(m)/46/171cm/98kg/221226/
Practice SLIPS for 20 minutes.
Back squat 5-5-3-3-3-1-1-1-1 reps
Post loads to comments. /
20-40-60-80-100-110-120-130-135kg(x)/
월요일 저녁와드

CFWUx2 10*20kg 10*40kg
60-70kg 80-90-90kg 90-90-95-95kg

20m SLIPS then...
5x5 @ 85. 95. 100. 100. 95kg
Prev. 55333. 75. 85. 90. 95. 100kg

E2MOM, did SLIPS, and 1st time doing back squats in over 4 months, so went light

2x95
3x145
4x195

185-225-245-265-285-305-325-340-350f

225x5
245x5
255x3
265x3
270x3
280
290
300f
295f

47m/5'10"/180

255-275-285-285-285-300-300-300-300 rx
With high bar back squat in lifting shoes to 12” depth target and wearing belt. Bryan’s warmup. 

Afterward I immediately did 1 handstand to forward roll every 30 seconds for 20 minutes with some elevated pigeon stretch thrown in. Started nailing the handstand very beautifully and controlling my descent and sticking the landing. Then at the very end tried a press to handstand from crow into a forward roll, and nailed it well on the 3rd try! 
Fun stuff today! 

compare to was : 245-245-265-265-265-270-275-275-275!

188/41/69”

135,155,170,185,195,205,210(F),210,210 (last 2 probably not low enough)

255-275-285-295-305-315-325-335-325

Excellent video!

275x5
295x5
315x3
345x3
355x3
365x1
385x1
395x1
365x1

225-245-255-265-275-285-295-305-315

20200401/86/48
195-225-255-255-255-285-315-315(×)-305

185-205-225-245-265-275-285-295-300

5 x 185, 225
3 x 245, 255, 275
1 x 285, 295, 305, 310

SLIPs for 15 mins 

m/39/6’2”/209

Did Brian Rosen WU & SLIPS
Then:
185x5
185x5
195x3
205x3
215x3
225x1
245x1
265F
245x1
235x1
185x5
135x10
135x7
135x5

This is awesome and it's so great to see your face!! I look forwarded to a hug the next time I see you at the games.

Subbed: 
Goblet & front squats with kettlebells:
10x16-20-28-40-48kg
Pistol squats with kettlebells with the given rep scheme:
8-12-16-20-20-20-20-20-20-20kg

43/1.78m/77kg

135-145-155-165-175-185-195-205-215

Only 40# weight vest and 90# adjustable DBs

5 x 60/100/140/180
10 x 120

Couldn't Clean the 80# or 90# DB with the weight vest. Significantly harder than I anticipated, plenty of time to practice my DB movements though.

Compare to:

5 x 135/185
3 x 205/225/245
1 x 265/275/285/300

An incredibly eye opening presentation. Wish we could have more of this from Coach. 

It’s almost as if CrossFit should be lobbying for the reopening of it’s affiliates. After all, we are the lifeboats for chronic disease? I personally would like to see CrossFit continue fighting for its affiliates by advocating that we should be considered essential businesses. Especially during this time when governments are mandating that we do exactly the opposite of what we preach; off the carbs and off the couch. 

We Box and Coach owners have an infallible weapon in their hands to fight the enemy.

5x365, 3x385, 1x405

5x365, 3x385, 1x405

200,210,235,240,245,255,260,260,255

this was hard on already sore legs

Me: 5x165, 185  3x205, 215, 225  1x250, 265, 280, 295, 300 (felt plenty strong but knees/hips super fatigued from recent hikes)
Lucas: 5x150, 160  3x175, 185, 195  1x235, 245, 255(f), 255, 260(PR!)

Sub’d cleans to front squats with a 5 second pause at bottom (lbs) 

145-145-165-175-175-195-195-195-215(failed on receiving) 

This was after a 8000m run with a 70-lb vest. 

Thanks coach for summarizing and putting in words and in a easy concept to grasp what we all were trying to figure out.  The CrossFit Family will be the healthiest family in the planet!

Rx, 185#*5/210*5/220*3/230*3/235*3/
245*1/250*1/255*1/260*1

15# pr from 1/20/20!

Front squat*

95. 5
115.5 
135 3
145 3
145 3
155 3
165 1
185 1
185 1
190 1

*From the new home gym. Need more plates for a higher back squat! 

Turned today Into a leg day. Jump squats with kettlebell RDL's. Did some leg work with the mace and finished with core. 

185-225-255-275-315-335-345-355

It's almost as if this new virus rarely kills in its own right but, rather, accelerates ongoing, perhaps inflammatory, pathologies. Certainly, many of Covid-19's particular risk factors, including type 2 diabetes, hypertension, and atherosclerotic vascular disease, reflect a high-carbohydrate, low-exercise way of life. A low-carbohydrate, high-exercise way of life would always be beneficial, but it would seem to have been doubly beneficial today. Greg's right.     

Sorry.. how much rest between sets?

SLIPS
5@ 95/115
3@ 135/145/155
1@ 175/185/200/205

For SLIPS accumulated 2 minutes of L-sit, 2 min of freestanding HS holds, and 8 minutes of planks and ring holds.
Did not want to go heavy with the calf strain.
Did some EMOM squat ladders with 135-lb barbell, one minute rest between ladders:
OHS: 5 reps in the round of 11
Thruster: 5 reps in the round of 10
Squat-clean: 5 reps in the round of 7
m/51/5'11"/200#

I am so happy to see this and to be able to share it. The five buckets of death is such a valuable tool to help anyone interested in their health grasp where personal control and accountability sits. In our current crisis, it is so easy to overlook how being unhealthy puts you at the greatest risk, it's an uncomfortable reality for so many. And this is true in regards to financial health, mental health and certainly physical health. In our day-to-day lives, we need to do all we can to build robust safety nets safeguarding us for attacks. We’ve seen 99.1 percent of deaths from COVID-19 happen to those with chronic illness, as Glassman explains, and I’d bet the remaining 0.9 percent also had comorbidities that simply hadn’t been diagnosed yet. That is incredibly important to think about. Much of the healthcare breakdown we’re seeing with this virus is due to an already overwhelmed system. Our ICUs run at, or near, capacity on a regular basis—before the virus—because we are a nation of sick people. 

This video also calls to mind the Sickness-Wellness-Health Continuum, which really resonated with me the first time I saw it and every time since. This is our protective model. The closer we get to “Fitness” the more slack we have when we’re hit with a virus or other illness. We have a cushion. If we’re on the other end of that spectrum, between “Sickness” and “Health,” we have far less of a safety net when we’re hit. The individual must drive that ship deciding to protect and prepare or not. The outcome of that choice becomes life or death. 

I hope people out there who have a chronic illness and feel scared that they are more vulnerable to these kinds of viruses, and sicknesses in general, heed this lesson and work to move across the spectrum closer to “Health.” The work has to happen everyday, but the incentive is clear: do the work everyday of your life and you will have more days of life.

Here is Glassman explaining this much better than me ;-)

Worth reading the full article, posted here is an excerpt from August 2016: http://journal.crossfit.com/2016/08/fitness-luck-and-health.tpl

“Accidents are largely stuff you can do nothing about, but there is one exception. Be fit. Kinetic: We hear stories from war of CrossFitters who survive things that people have not survived previously. Toxicity: Someone who is fitter is more likely to survive the same poisoning than someone who is not. Genetic: There are genes you have inherited that will or will not express because of your behavior through diet and exercise. Microbic: Who is most vulnerable to viral pneumonia? The frail, the feeble. So fitness offers a protection here. 
But assume there is no protection from fitness because what you need in terms of preventing accidents largely is luck.
Luck—there is no “good luck” versus “bad luck”—looks like not having these things happen to you. Seventy percent of what kills people can be addressed by what CrossFit trainers do, and the other 30 percent of deaths occur based on luck, so get fit and do not think about luck. If you stand around worried about germs, worried about the tire that is going to come through the windshield, worried about breathing toxic air and worried about your genes, you are wasting your time. It will not make you happy. It will not make you better. It will not make you safer. You are not going to live any longer. 

This sums to my “kinetic theory of health.” The singular focus on kinematics—increasing work capacity, increasing your fitness—is how to avoid chronic disease. 
Just get a better Fran time, better deadlift, better Diane time, and do all the things that would support a better Fran time—like eating meat and vegetables, nuts and seeds, some fruit, little starch and no sugar; getting plenty of sleep; and maybe taking some fish oil. After that, we are out of stuff that matters. 
With that singular focus on work capacity, we can avoid chronic disease and there is nothing really to worry about. You have the lifestyle answer. Make it to the gym, eat like we tell you, and enjoy yourself. 
We have hacked health. Here is the magic formula for you: 
Fitness + Luck (bad) = Health. 
It is the part you can do something about plus the part you can do nothing about that sums to your outcome. So make the most out of fitness and you will not be part of the seven out of 10 who die unnecessarily due to lifestyle. In the end, chronic disease is a deficiency syndrome. It is sedentation with malnutrition.“
http://journal.crossfit.com/2016/08/fitness-luck-and-health.tpl

This is a really interesting and helpful way to understand the current outbreak and also to categorize causes of disease/death. Thank you for posting this! While I think it is important to emphasize that there is always a choice (willful), I wonder if we should also acknowledge that people are differentially subjected to environmental (geographic and physical) and socioeconomic circumstances that can make it much harder to attain the goals of health we promote. Don’t get me wrong, I think we should push for agency and people taking control of their fitness and diet (for a number of reasons including just to lower the amount of chronic disease). It’s not to make excuses, and this is not a personal qualm, I just think we should be mindful of it while pushing people to be their healthiest, best versions. 

225x5,235x5,245x3,250x3,260x3,275x1,280x1,290x1,300x1
slips
ohsq duck walks
handstand holds

Interesting presentation and quite convicting. I was confused though about where the bucket for cancer was. I did not see it on the list. Did I just miss it? I do not imagine it makes much difference on the point Glassman is making. 

Great information Thank you very much 
I will share  it
Mothilal

135-155-165-175-185-195-205(f)-205(f)-205
slips✅

jackie
35-45-55-55-65-75-85-95-100

SLIPS ✅
225-235-245-255-260-265-270-265-265 lbs
M/42/5’8”/160

185-195#
205-210-215
215-225-225-215

Essentially the same as 190821. Pretty happy with that after doing 5x10 back squats on Thursday and still sore. 

56/5’9”/160#

20 minutes of SLIPS 
5 - 135, 155
3 - 185x3 
1 - 205, 215, 235, 205 

This has been a concise and powerful piece of content for me to share with family and friends in need of this message.

135, 135, 155, 165, 165, 170, 175, 180, 185 Rx 

SLIPS ✔
Squat
175x5/5
185x3
210x3
235x5
245x1/1

M/45/6'2"/185#

14" Box Squats

5 - 185/190
3 - 200/210/220
1 - 230/235/240/245#

Completed “Helen” first, results posted there.
Rest 12 minutes.
Back Squats:
10@ 55#, 85. 7@ 105. 5@ 115, 125. 3@ 135, 135, 140. 1@ 145, 150, 155, 160, 165.
I finally got past my mental barrier of 155!

Thank you Coach Glassman, sharing now with family and friends.

Today is a great day get some volume under heavy loads, especially since we are doing this workout following a rest day. If you did this workout back in August, attempt to beat your previous loads lifted. 
If you know a 1 rep max, a good starting point could be to have the first set start of 5 start at ~75-80% of a previous 1-rep max. If you do not know a 1 rep-max, a general rule, I will use, is to build to a weight that allows for only a few reps to be left in the tank on the first set. I will also attempt to have my athletes build-up in load over the course of each set.
I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them stay away from the heavy singles and keep all sets at 3 to 5 reps at sub-maximal loads. This can potentially be more beneficial and allow for more practice time with the movements.
During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten range of motion.

LIMITED EQUIPMENT- Heavy days can be hard to recreate without weights. Consider: 1) Replicating the movement function (squatting), 2) Slowing the tempo, 3) Replicating the time domain of each effort….for example an effort today might take 30 seconds, so you can do a hard 30 second effort, then rest adequately, 4) Take this bilateral movement and change it to a single leg movement:
1) Light Dumbbells Available
10 sets of
20-30 seconds max reps dumbbell squat. This could even be a banded dumbbell squat, if bands are available. 
Rest 2:30 between efforts

Another option could be to perform
10 sets of 5 reps with a slow tempo. For example: 5 second negative phase, 5 second pause, and 5 second concentric phase….this can make light loads challenging. 

2) Backpack or Bag Options
10 Sets
20-30 seconds of Jumping squats holding the bag
Rest 2:30 between efforts

3) Unilateral Option
10 sets of 5/5 of a single leg squat...with or without load. 

4) Abort the movement. This is less than ideal, because I like to prioritize replicating the movement function, but you can also prioritize recreating the heavy element instead of the movement….ideally similar musculature is being utilized. Consider:
10 sets
40 meter car push 

profound as always and to the point. Thank you for this!

Thank you Coach!

Heartbreakingly, in so many cases, the mortality from this virus has been about as microbic as the hip fracture is kinetic to the same patient demographic.

This is great, thanks coach!

Well said, thank you for posting.  As an affiliate I really appreciate and will share.  My affiliate has been closed although we are doing virtual WODs and our members are better suited than the general public to handle this and other microbial/viral infections. Conversely, liquor stores and ice cream shops remain open, deemed “essential”, by my state and local officials.   We have a long way to go so please keep cranking out this type of knowledge.

9 rounds of 5 reps
20, 40, 50, 60, 70, 80, 90, 100, 110 kg
👍

174cm，76KG，29age.
115-125-135-140-145-150-155KG.-X-X.
https://youtu.be/F4JNLQq4_NE

I think this falls squarely under our charter to “train for the unknown and unknowable.”  We don’t know something like this is coming, and getting truly fit is the best and only defense against some unknown agent of demise.  Regardless of  which bucket it comes from.  Falls, COVID, PKD, dodging a snake bite, you name it!  Escape the “Quarantine 15” and get to work family!  

What a clear and concise explanation -- easy to visualize and spot on. I would add one thing to the 'Toxic' bucket, as it may clearly impact the risk of death from SARS-cov2 at all ages: smoking. My understanding of the connection is at best sketchy so far, but there are some reports that the virus has an affinity for the ACEII receptor. And because smoking is said to upregulate the ACEII receptor density throughout the airways and lungs, this uptick may be what puts smokers (or perhaps former heavy smokers -- we don't have that data really yet) at higher risk for the bilateral interstitial pneumonia that presages a worse outcome. Rare is the 80-something individual (in the US and worldwide) who didn't smoke. In Italy, many of the very elderly still do. With smoking you add another connection among the 'toxic, the 'microbic' and the 'chronic' especially important in the case of covid-19. If young people who currently smoke needed another compelling reason to quit (before they destroy their arteries, brains, and lungs over time) this is it!

This is a compelling way to look at the disease landscape and very timely as well. Right now, the big bucket has sprung a leak and is spilling into the microbic bucket. The general level of poor health in our population provides a lot of soft targets for a novel virus. As a result, we have a global shutdown.
I hope this is a wake-up call that we can't put blind faith in the government to save us. Your health is the accumulation of all of the good and bad choices you make in life. It's time for everyone to make better lifestyle choices and help their friends and family do the same.

Well. I will no longer be using the term "lifestyle" to describe chronic disease and its precipitating factors. First time I've heard that perspective and I fully agree that "lifestyle" is a misnomer. It's a problem of willful decisions. 

This short talk is so important because it highlights what's missing from the general dialogue on SARS-Cov-2: comparative data on hospitalization and death from causes within each of these 'ic' buckets, as a function of age and disease status.  Of course there are a lot of deaths from Covid-19... the aging population is greater in number than at any point in human history, and a significant proportion of older adults are afflicted with chronic disease. 

Are we confined in our homes, kept out of our gyms, and keeping 6 ft of safe space from each other only because we're paying more attention than usual to this new microbic cause of disease and death? I haven't been able to understand why emotional reactions and virtue signaling have precluded honest intellectual discourse on this question. It's just a question and it needs to be discussed. 

Thanks Greg for the most intellectually stimulating 7 minutes I've experienced since I've been confined to my home in government-mandated quarantine. 

And oh, by the way, I can still wash my car at the local car wash but I can't workout at my affiliate. Essential businesses and all. 

Well said. Thank you for your straight forward message. 

INTENDED STIMULUS
.
Heavy day! This is a fun day. Therea are two main ways to attack this. You can go for total volume or 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, and 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, go for volume!
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!

COVID19 NOTE: The low (or high) levels of stress added because of the global situation are real. They have an impact on your performance. I have been seeing a marked decrease in performance these weeks from all my athletes --and I coach athletes all over. Be gentle with yourself and smart.


▶ OPTION 1 
For athletes with good movement patterns but not familiar with going super heavy.

Back squat 5-5-5-5-5-5-5-5-5 reps
Keep adding weight while your movement is solid. If at any point you feel a big deviation in mechanics, end your set, deload and move on the next one. 

▶ OPTION 2
A. Tabata of air squats to a target

B. 5 supersets
30 seconds bottom of the squat hold
30 seconds arch/superman hold
rest 1:00 between super sets

C. 5 supersets 
3 bottom-to-bottom squats 
3 super-slow squats
rest 1:00 between supersets

▶ SLIPS RINGS
3 sets
1:00 Rings Overhead Opener
10 Front Scale Leg Lifts
rest 1:00 between sets

then

3 sets
45 seconds Rings Gymnastics Plank
45 seconds RIngs Bottom of the Row Hold
rest 1:00 between sets

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

I am trying pretty hard to shut myself out from any outlets that report on this thing. The police officers and nurses and health officials I've talked to all want us getting outside and exercising, just more spaced apart than usual. Still, sometimes I get caught too much in the spiral of the bad stuff that's come up.

I really appreciate this video and any more you have in the future will be really welcome for a lot of people, myself included. Thank you!

For those at home:
Bodyweight WOD

4 rounds for quality:
20 Tempo air squats
(3-seconds down, 3-seconds up)
20 Reverse lunges
10 L leg Bulgarian split squats
10 R leg Bulgarian split squats
*Rest as needed between rounds


Dumbbell WOD

4 rounds for quality:
10 DB squats
10 DB front rack lunges
8 L leg Bulgarian split squats
8 R leg Bulgarian split squats
*Rest as needed between rounds

In collaboration with Juan Acevedo!

Saturday 200328

GENERAL WARM-UP

2 rounds of:
250-m row
10 glute bridges
25-ft of Spiderman lunges
25-ft of 3 air squats + 1 broad jump
10 bird-dogs

2 rounds of:
Foam roll adductors 30-seconds per side
5 squat therapy reps

SPECIFIC WARM-UP

Back squat
5 tempo back squats (3s down, 1s up)
5 jumping back squats
5 back squats

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

Inversions
EMOM 10
1-2 handstand to somersault

Stretching
EMOM 10
25-50 feet PVC OHS Duck walk

Champions Club Scaling Notes

RANT
The 5-3-1 rep scheme gives us a lot of flexibility to turn the workout in the direction we're feeling on that day. We want to get heavy lifts in either way but if you're not feeling it, then more emphasis might go into the 5's instead of shooting for a 1 rep max.

PURPOSE
Get a heavy day in with one of the most important heavy lifts.

NEW TO CROSSFIT SCALE
Scroll back to Helen and do that. Practice light back squats in your warmup.

TRAINING SCALE
As is

PRACTICE SCALE
5's or more on each set. More reps = more opportunity to feel what's good form and bad form. Light weight means the bad form won't hurt you.

UMBRIDGE SCALE
Katie Shakes, one of my members, showed me a meme where they compared the Coronavirus to Dolores Umbridge from Harry Potter. So we're calling this Umbridge. Anyway, Use the SLIPS as your workout. So mess around with like 5 rounds of max holds for each. Maybe throw in a 1:00 max reps air squat test too.

WARMUP
Knees to elbows
Hollow hold
Jump rope
SLIPS!

GENERAL FEAR LEVEL: 4

Globo/Home Scale- If you only have dumbbells, kettlebells, a sandbag, or whatever  spend 15-20 minutes working on pistols, or if you are proficient in pistols, do weighted dumbbell pistols in the schema for this wod, do all the reps on one leg, then alternate  (per set).  If you max out the dumbbell, do AMRAP sets.  You can also do weighted lunges, or weighted bench/box/chair step ups (Make sure you are stepping up onto a sturdy object!).  You can also cash out after the pistols with sets of dumbbell front squats as heavy as possible, doing 5 seconds down, 5 seconds in the hole, and 5 seconds up.  If you are cleaning a barbell from the ground due to not having a rack do the same thing.  if you max out the weight (Dumbbells, or your max clean) do AMRAP sets.  Then do some lunges with the barbell.   If you are restricted to bodyweight, spend 20 minutes working on pistols or progressions, if proficient do tempo pistols.  Then spend 5-10 minutes doing lunges, step ups, jump squats, and other leggy stuff, and throw in some wall sits for good measure.     If you are in a well equipped garage/basement/outdoor setup, or are lucky enough to have access to a standard commercial gym,  affilate or Globo during this time 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. 


SLIPS as RXed.