SLIPS completed. 

Rx'd with 50# dumbbells. 

남(m)/46/171cm/98kg/221229/
Practice SLIPS for 20 minutes.
Clean and jerk 3-3-3-3-3 reps=>파워클린&푸쉬저크
If at home, modify with dumbbells, jugs, or other heavy objects.
Post loads to comments. /
 20-40-50-60-65kg/
목요일 저녁와드

CFWUx2 5*45 5*45 5*95 5*95
117 128 139 150(2+1) 155(quick singles)

Only completed 3 rounds: 95-115-135

M/42/6’3”/215
135-155-175-185-205(2) with all squat cleans. Missed 205 forward/toes. Back to work!

Appears I never did this one before... weird. First dedicated clean and jerks besides an odd 30 C&J at 135 (Grace) since 2018. 

Made up yesterday's wod.
Will make this up on Tues AM

Acevedo's SLIPS for for 16 mins with 4 mins of hip and squat stretches.
C&J @ 55. 55. 55. 60. 60. 1RM is 75. Anymore today would have cost form.

outside, 34# dbs, did PC&J ladder

7 rounds + 3 reps

64 kg

115,125,135,145,155(x2, FJ)

135-145-155-165-175

95, 105, 115, 115, 115

M/34/6'/175#

185/200/210/220/225(2)

*Didn't attempt third rep at 225#

135-155-175-190-205x1

200406/86/48

145-165-165(2)-155-155

225
245
265
275
295 x 2... most certainly have 295 for a triple in the bank. Just been on a low carb diet and I’m definitely getting fitter but my body is still adapting and I felt super weak but strong at the same time 🤔

135-140-145-150-155

M/42/6’3”/215
135/155/175/185/175
gentle as I could... tender wrist

...then did the run/ring dips

135, 145, 155, 170, 185 (F@rep2)

power clean and split jerks

Thanks for sharing this paper with us. It's an interesting one, as is your analysis of it. Your note at the end, about reducing intake of n6 is very straightforward and helpful.

My main education on this topic was the series of Zone books. Nice to see eicosanoids are still an area of active research. This article goes into further detail on what they are and how they function. The n3 derived resolvins and protectins, are relatively new to me. Dr. Sear’s has a new book out covering this topic called the Resolution Zone. I guess next will be the Protectin Zone?

One thing I learned from Sears is that you don’t want to go overboard with omega-3s. If you have too high a ratio, you get too much inflammation. If the ratio is too low, you don't have enough inflammation to mount an immune response. He points out the Greenland Eskimos, who had super low levels of inflammation and did not die of of heart disease, MS, T2D, but they would more readily die of infectious diseases. (Anti-Inflammation Zone p 39)

Just a random sidenote, but figure 2 in the paper seems off. The scale diagram seems to be showing a higher n-3 level (the scale is tipped that way), but the subsequent arrows and text indicate increased inflammation/disease prevalence. Probably just an accident.

Did B. Rosen SLIPS and Warmup
120-130-140-150-160 ties 1 rep PR
Thanks B. Rosen and others for warmups and coaching!

55 YOM 5’6” 210

65X 3 Squat Clean and Jerk
95X 3  Squat Clean and Jerk
115X 3  Squat Clean and Jerk
125X 3  Squat Clean and Jerk
135 X 3 Clean And Jerk
145 X 3 Clean and Jerk

Warm Up
65lbs 5 Reps
85lbs 5 Reps
95lbs 3 Reps
115lbs 3 Reps
135lbs 1 Reps

Working Sets
145lbs - 155lbs - 165lbs - 175lbs

Bad Form on the last set.

Had to do controlled drops in my living room
135-155-165-175-185

Don't know how I misread...was doing sq cleans 95*5/115*5/135*5/145*4/150*1, then saw it was c&j!

So redid the workout but with 3 reps:
95#/115/135/140/145/150 (power cleans)

135, 140, 145, 150, 155 Rx 

SLIPS✅
125-135-145-150-150 (quick singles)

Jackie
55-60-65-70-70

95-100-105-110-115

M/45/6'2"/185#

Squat clean and jerks
135/145/155/165/175#(2)...same as last time got the last clean missed the jerk

Squats cleans + split jerks
3@ 95#, 100, 105, 110, 115

210-215-225-230-235 (90%) 

75-85-95-105-115#s
SLIPS shortened b/c I also did GOWOD & Nile Wilson’s 4 Week Shred Program. 
FREE for the next month @ BodyBible.Life! Gymnastics that can be done in your living room with no equipment. Nile is an Olympic UK 🇬🇧 gymnast! 

SLIPS for 10 min
C&J x kg
3 x 20
3 x 30
3 x 40
3 x 50
3 x 60

Clean & Jerks
3@ 75/85/95/100/105 


Compare to: 
3 @ 65/75/85/90/95(old 1RM PR)/ 1-100#(New 5# PR)

For SLIPS did flows courtesy of Juan
C&J triples: 185-195-205-215-225 (PR I think)
m/51/5'11"/200#

135-155-175-180-185(f: completed 2 reps)

22.5 - 30 - 40 - 45 - 50 (dumbbells)

135.155.165.175.175.

75-85-90-95-100

C&J with pwr cleans
75-85-90-95-100

Not feeling a lot of strength today. (No I am not sick, just a bit flat.) After SLIPS, subbed this:

AMRAP, 12 minutes
12 deadlifts
9 hang squat cleans
6 push jerks
75lbs barbell

Completed 5 rounds + 12 DL + 1 HSC (148 total reps)
not very good - but SLIPS actually were quite good today compared to last time

SLIPS ✅

135-155-165-175-175 lbs
M/42/5’8”/160

F/41/60

Slips 20 min

20/30/30/30/30

SLIPS - check

Squat Clean &  Jerk (5x3)
110/130/140/150/160

95, 105, 115, 135, 140

102.5x3
122.5x3
137.5x3
152.5x3
172.x3
all drop sets,10 seconds x5 on ring l sits
l blank 40 Sec. X5
r blank 40 dec.x5

10 min SLPs
105(5)-110(4)-115-120-125#
All squat cleans and push jerks, controlled to the ground and done as touch and go’s. 

95lbs, 115, 130, 140 (failed on 3rd rep of set), 135

Dumbbell C&J (Full Squat Clean)
100/100/120/120/120

Not a movement I have a lot of practice with so kept the weight manageable to practice technique. 

115-115-125-125-135

Miles behind having just completed 191216 but wanted to say a huge THANK YOU to everyone that contributes the scales, options and, warm ups. It really is much appreciated. Stay strong!!

Scaled to
SLPS--forgot the inversion.
pwr clns/split jerks
reps as rx
130/140/150/150/150--all drops from the top, then a quick reset.  Not good at cycling the bar.
having left hip flexor/low back pain when squatting--not sure what's going on.
m/50/175
compare to was
squat cleans up to 140, so not really a good comparison

Fast and extremely effective. Love watching the red shirts work. Thank you for setting the example for others to follow. 

SLIPS
then
5 rounds of 2-3-5 double 24kg kettlebell clean & jerks ladder
App. 15 minutes.
43/1.78m/77kg
https://www.instagram.com/p/B-bioirnbG4/?utm_source=ig_web_button_share_sheet

174cm/76kg/29age.
:70-80-90-100-105kg.
https://youtu.be/nUmOsBMaGbA

▶ INTENDED STIMULUS
.
SLIPS
In gymnastics, there is a value in putting different skills and shapes together. There is a valuable stimulus in those transfers. Today let's practice. Create a little flow between all the components of SLIPS, and finish with a mini-routine. It does not have to be complicated. It just has to challenge your movement and control a little. Check our options below.

CLEAN AND JERK
Heavy day! Oly day! Today let's have some fun. Go as heavy as you can while mechanics allow you. Triples on Olympic lifts are different than in power lifts. They are more taxing and will not allow you to grind them as a deadlift would. That means if you are using percentages to build, you should not aim for the low nineties, but the upper eighties. Take one rep at a time. No need to cycle this. Focus on your set up position, brace good and lift.
Now, the Clean and Jerk is a very technical lift, however, it is also very forgiving with sloppy technique. That means it is going to be on you to keep your standards high! Remind yourself, the better your technique is today, the more you will be able to lift tomorrow. And in Olympic Weightlifting, longevity is one precious reward. For athletes who struggle with technique in either the clean or the jerk, consider working on the lifts separately starting with the trickier of the two. Athletes new to the clean and jerk should work on progressions to learn them. Experienced athletes can use progressions as sets to develop technique.


▶ Progressions for Clean
5 sets
5 Cleans in Full Extension

4 Sets
2 High Hang Cleans(Dip Clean) + 1 Hang Clean from midthigh + 1 hang clean from knee

3 Sets
2 Slow clean + 1 Clean 

All cleans are squat

▶ Progressions for Split Jerk
5 sets
3 Press Behind the Neck in Split Position

4 Sets
2 Jerk Drives + 2 Tall Jerks

3 Sets
2 Split Jerks Behind the Neck + 1 Split Jerk 

▶ SLIPS FLOW
Our full flow is:
▶ 5-second front scale
▶ Transition from front scale to back scale
▶ 5-second back scale
▶ Back scale to handstand
▶ Slow descent
▶ 10-second gymnastics plank hold

Start by working on each part

2 sets 
10/10 Front Scale Lifts

2 sets 
10/10 Back Scale Lifts

2 sets 
5/5 Back Scale to Handstand

2 sets (OPTIONAL)
3/3 Back Scale to Handstand slow descent 

3 sets per side
Full Flow


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

Champions Club Scaling Notes

RANT
Nothing off the top of my head to rant about.

PURPOSE
Add in a little fatigue - both with SLIPS and number of reps - to a heavy day.

NEW TO CROSSFIT SCALE
Complete as many rounds in 20 minutes of:
10 hang cleans
20 lunges
:30 handstand

TRAINING SCALE
As is

PRACTICE SCALE
More reps at each set, and disregard the number of sets. Also make sure you feel the bar release from your hands on both the clean and the split jerk.

INJURY SCALE
Pick 2 SLIPS and go at them for 20 minutes each.

WARMUP
Box jump
Squat
Hollow hold
Kip
Jump rope
Jumping lunge

GENERAL FEAR LEVEL: 3

“find the squeeze” - beautiful

GENERAL WARM-UP

2 rounds for 30-seconds of:
Spiderman lunges
Push-up to downward dog
Wall-ball shots (with a light medicine ball)

SPECIFIC WARM-UP

Clean and jerk

Perform 5 reps of each step of the progression with an empty barbell:
Hang clean deadlift + shrug
Hang muscle cleans
Hang power clean + front squat
Deadlift shrug + clean
Push press
Push jerk
Clean + split jerk

Build-up

Build up to starting working weight by performing 4 sets:

Sets 1 & 2: 5 clean and jerks at approx. 50% and 60%
Sets 3 & 4: 3 clean and jerks at approx. 70% and 75%
> All sets should be approx. over 80% of 1RM clean and jerk

SLIPS

L-sit
EMOM 10 minutes
10-20 seconds L-sit hold on rings

Plank
EMOM 9 minutes
1. L side plank for 40-seconds
2. R side plank for 40-seconds
3. Rest

Globo/home Scale:  If you have elements to do this, than go at it.  If you max your available equipment, do AMRAP sets.  Now, if you can't load much weight or only have bodyweight available then you are still in luck.  Spend 10-15 minutes working clean and jerk technique with a PVC pipe or broomstick, breaking down the elements then putting it all together with perfection.  You can build then with your available weights/implements if you have them.   Then, for strength, do some  "Knee Jumps" (https://www.youtube.com/watch?v=2-JtmqJUnL8 wfs), explosive jump squats, and kipping Handstand Pushups (or progressions) (probably 3-5 sets of 3 reps each, superset).   SLIPS as Rxed.