남(m)/46/171cm/96kg/230111/
Practice SLIPS for 20 minutes
Deadlift 7-7-7-7-7-7-7 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Share your at-home modifications and loads in comments./
20-30-40-50-60-70-95kg/
수요일 저녁 첫번째와드/
다음엔 110kg 이상으로 할 것

CFWUx2 10*45*2 10*95*2
135 146 157 168 179 190 201 212 223

Only completed 5 rounds: 95-115-135-155-185

SLIPS. 4 mins each of my regular alternating pattern.
Dl@115. 125. 125. 115. 115. 115. 115kg. Prev. 225, 275, 285, 295(5)+1+1, 295, 305, 305 (140kg)

MaxRack, E3MOM, first time going this heavy in 5+ months!

7x225

(tough but okay, so maybe go up only 5-10# next time)

Rx'd with 30# dumbbells; that's all I got. 

30/m/5'11"/172

As Rx'd:
135, 155, 175, 185, 195, 195, 195

Slips warmup culminating in a max 20 front scale each leg, :37 back scale each leg limited by left leg strength/balance. A 35 second L sit from the ground. Immediately into a 1:35 high plank and then a 1 minute rear plank after resting 30 seconds. Then built up to 245 in 3 sets, that felt too light to start with. 
-7 sets of 7 deadlifts, light touch and go:
275-285-295-335-315-315-365lbs. All sets sub maximal but I wanted to respect the volume. Felt like I could’ve done 15+ at 335. 
Done in minimalist running sandals and argyle socks for old school effect. No belt today. Went every 5m. 

185/41/69”

135,185,225,235,245,255,255

Lucas: 135, 135, 145, 165, 165, 170, 175 (props for gutting it out even with poison oak on his right arm hip & thigh)
Me: 135, 145, 165, 185, 225, 235, 245 x 4 (could've gotten 7 but really don't want to chance any injuries right now)

Great info and entertaining! Thank you CrossFit!!! 

No importa cuantas veces escuche esta lectura siempre aprendo algo nuevo.Esta es la  información más valiosa sobre bases nutricionales y como tomar control de nuestra salud.

Gracias Leah, siempre seguiremos aprendiendo de ti!.

200421/87/48
225-255-255-255-255-255-255

M/34/6'/175#

275/305/325/305/305/305/305

DL: 255-275-295-305-315-325-325
BP (for good measure): 185-205x6

305-315-325-335-345-355-365

SLIPS: 
12 EMOM, alt. 2 wall walks, 30 seconds of L-sits
8 EMOM, variety or hip and chest opening stretches
DLs:
135
185
225
225
245
275
225

m/39/6’2”/210

30-sec. On 30-sec. Off, Rotationg through SLIPS
285-285-285-285-285-285-285

Deadlift 
95lbs
135lbs
155lbs
185lbs
205lbs
225lbs

Deadlifts 7@ 125 lb., 145, 185, 195, 205, 215, 225

Great information.  Thank you.

33 / M / 5'9" / 135lbs

SLIPS completed
50lb dumbbells deadlifts

Heaviest dumbbells I have, but I tweaked my back the other day, so going light made sense anyway.

20:00 of SLIPS practice and got SO CLOSE to getting my first press to handstand ascent.

then

185-205-225-245-265-245-245

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

225-275-320-370-370(only 4 reps)-370(only 3 reps)-370(only 2 reps)

Home mod: ran out of plates at 320, strapped a 50# KB to the middle of the bar

225-245-255-265-270-275-280

165,185,190,195,200,205,210

Hand stand hold practice after

4 five gallon buckets of water on a pitchfork handle. About 100 lbs. I did 1.5 ft deficit to make up for lack of weight. 

185/205/225/235/245/235/225
All unbroken except 245

Form drill, 7rounds 7reps at 70#

225-245-255-260-260-260-260
Felt the back tweak on round 4.  Tomorrow may be problematic

For my 20 minutes of SLIPs, I did an hour of really tough yoga that included plenty of SLIPS training.

Unfortunately, my deadlifts were kinda wussy because all I had was gallon water jugs.  Deadlifts is something I can do really well, so 7 sets of 7 at what 16 pounds is pretty sad... I wish the condo gym was open!!!

I also went on an hour hike up/down a mountain w my insane dog who wanted to drag me down.

145-195-215-215-215-215-215

SLIPS✅
185-205-225-225-225-225-205

Jackie
105-105-105-105-105-105-105

185,205,245,270,280,290,315

185/205/225/235/240/245/250

35/5’9/195/M

225-255-275-300-325-345-370

All unbroken until last round, 5 and 2. Grip was failing 

225
275
295
315
295 sumo
275 sumo
245 sumo

Knee handled these well.  315 felt pretty heavy today, so came back down.  Wanted to get some reps in sumo style.  In between sets, did SLIPS – mostly L-sits and a few HS holds.  Accumulated about 2 ½ minutes of L-sits.

47m/5'10"/180

225, 235, 245, 255, 275, 295, 300 Rx 

205-215-225-235-240- 245-255

Trainers and crossfit entrepreneurs out there this is an amazing resource. Watch it, take notes, and come up with a great nutrition program for your clients. 

Recovering from a back injury

SLIPS was 20 mins of upper body stretching and position holds

DL weights were 135-185-225-225-225-225-225

Kept weights low to keep lower back in check, working back up to old 5RM of 450

SLIPS: Parallelttes work (plank-to-tuck, shoot-throughs, L-sit) and handstand holds
Deadlift sets of 7: 305 - 325 - 335 - 345 - 350 - 355 - 320 
Yesterday made today harder than usual
m/51/5'11"/200#

Deadlifts 
95-105-115-135-155-185-195

Warmed up with 10-7-5 rep scheme as suggested by Bryan Rosen. All work sets were done at 250lbs (75% of 1RM 335). 

Only had time for STRETCHING with SLIPS today.
2 minutes each
Happy Baby
Banded Hamstring Stretch
Couch Stretch
Squat Hold (Paleo Chair)

225-245-265-285-295-305-275 lbs

135-185-205-225-245-265-270

Rx’ed 
135-205-225-255-290-310-320

Added sandbags to the barbell (42.5lbs/each-85lbs total) on sets 5/6/7. 

200-210-220-0225-230-235-240

Really committed to 100% unbroken, 1 set every 4 minutes or less. Wow 7 reps gives a serious pounding.

135-185-205-225-245-265

135-185-205-225-250-275-300

SLIPS
185
185
205 x 5 sets of 7
My oldest borrowed my old bar and some weights for the lockdown, so 205 is my limit
m/50/175
Compare to was
155# dl's after making up a tabata

Great presentation.  Is there a way to get the "old school" list of foods you were referring to for the Zone diet? Thanks!

SLIPS - 20 min
Deadlift 
135/135/185/185/205/240/270
Did max reps for last set which was 8 reps

15 min SLIPS
1RM is 305#
215-235-235-240-240-240-245#
Grip limited. Had to reset hands on 3 sets. 

57/5’8”/160

185, 195, 200, 205, 215, 220, 220lbs 

I like this rep-scheme for a heavy deadlift session as we are accumulating a lot of volume with relatively heavy loads. This workout will also create a fair amount of fatigue, so don’t hesitate to reduce the loads on the final sets to keep mechanics sound. Here are some other thoughts on this workout:

Deadlifts: As with most heavy days, most athletes can attempt this workout as written and use loads that allow for sound mechanics. Normally, I look for heavy sets to be at or above 80-85% of a 1 rep max. However, being that we are doing sets of 7 today, I will look for all work sets to be above 70-75% of a 1 rep max. For athletes that cannot maintain a safe position when pulling loads from the floor, I will consider having them perform the deadlifts with the load elevated on blocks or plates and have them complete very light-loaded or unloaded full range of motion deadlifts between sets.

Minimal Equipment: As the description suggests, use any loaded heavy object and alter the rep scheme to make each set difficult. If the loads you have available are not heavy, consider performing a single leg deadlift for 7 reps each leg to increase the difficulty.

SLIPS
90# DBs, 90s rest
7 x 180
6 x 10 x 180
20 x 180

Used a shovel handle, kettlebells and some ankle weights
48-64-80-88-104-112-124kgs (this was the most I could put on the handle)'
43/1.78m/77kg

135-185-205-225-235-235-235

195-205-215-225-225-235-245

195.6cm/81kg/31age

185 - 195 - 205 - 215 - 225 - 235 - 215

I am going to try and add some more options for tomorrows SLIPS practice and heavy day.

For the SLIPS I am going to try out 30/30 clock and go for 3 rounds: 

30” scale left (front or back scale your choice) 
30” rest 
30 “ scale right
30” rest
30” max effort L sit
30” rest
30” practice press to handstand or pirouette progression ( @pamelagnon on ig has great progressions , follow her if you havent already ) 
30” rest
30” tuck plank on rings/parallettes max effort
30” rest
60” alternating each round seated front fold or standing front with back supported against wall and arms loose/ right couch / left couch 

For Deadlift im gonna go with a 15 min EMOM of 7 Deadlifts at 102kg which is all I have.

I am actually gonna warm up, hit the emom and close with the slips practice

warm up for tomorrow from russia with love 17 min with cash in and cash out of : 5 shoulder pass through folloed by 1 easy set of strict pullups .

x 17 min without rushing

cash in once : 5 shoulder pass through folloed by 1 easy set of strict pullups .

then remainder of 17 min

20 foam roll of your choice
15 jump rope (singles, doubles, triples, which ever you want to practice today)
10 arm circles
10 toy soldiers
60” plank shoulder touches / pirouette progression

cash out once after 17 min are completed 1 easy set strict pullups.

Easy ser should be around 60% reps of last max rep strict pullup you have in last  1-4 months. 

Get this party started. 

rethoric ps: (who needs badly to party and will treat tomorrows workout as a full body pain fest ? 🤚🏻) 

174cm/75kg/29age:100-110-120-125-130-135-140KG.
https://youtu.be/kcl_tSgZDNk

Dr. Fung presents a truly unvarnished look at his own profession. It’s scary to think that the people providing continuing education to our doctors are essentially shills for big pharma. When you think about the cost of medical school, it makes sense. It takes many doctors years and years to pay off student loans. Guess what? Their education isn’t over and never will be. Rather than pay exorbitant amounts for a never-ending education, big pharma has stepped in and made it free. Or better than free if you count the wining and dining.

Also scary is that nearly any opinion can be backed by peer-reviewed research. There’s so much research out there, much of it poorly done or biased, that nearly any position is defensible. Unless someone like Dr. Feinman goes over the study with a fine-toothed comb, most research will never be highly scrutinized.

Dr. Fung wrote another article, Scientific Opinions for Sale, where he shows two graphs comparing studies of the effect of sugar on obesity. 34 studies show a positive association (sugar contributes to obesity) and 26 show no association. This is equivocal enough that many doctors could say: “Go ahead and have some soda, but not too much. The research is inconclusive.”

What Dr. Fung points out is that 96.2% of the studies showing no association were funded by the sugar industry! But only one of the studies showing a positive association was funded by sugar money. That researcher is surely looking for a new job…

Further along these lines, a paper published a few days ago showed that 80% of the editors of oncology journals received non research payments from industry and the mean value was $106,778. These people decide what goes in the journals, which also serve to educate doctors. Even worse, the vast majority (21 of 26 editors) failed to disclose these payments!

Also, a recent paper in JAMA studied direct payments from the pharma industry to academic oncologists. The top 4% of them received more than 50% of their base salary and the top 20% were paid more than 10% of their base salary in direct payments from pharma.

If there’s any silver lining to what Dr. Fung has written here, it’s that most doctors are more interested in their food than the sock puppets speaking to them. I hope he’s right.

Good talk.  Regarding grains and legumes: you may be OK with soaked grains (to reduce phytates).  You may also be OK with soured/cultured dairy (plain yogurt and kefir).  Note: cultured dairy also reduces lactose (milk sugar) converting it to lactic acid.  

Globo/Home scale:  If you have a bar and enough plates to load this up, go for it.  If you have limited plates, work the sets of 7, if you max out your bar and plates finish up with AMRAP sets, or consider doing tempo style as discussed below if you have less than 50% of your 1rm available.   Dumbbells: consider doing  7 tempo deadlifts with the dumbbells, slowly working down, into the position where a barbell would be taken off (mid shin), then lift it slowly back up.   In this case, warm up, then do the sets of 7 at the same weight, focusing on technique and form in the tempo deadlifts.  5-7 seconds for each phase of the lift should do.  Each set should take about 1-2 minutes to complete if done right, and you should feel it in your hamstrings, glutes and back when you are done (in a good way).  Rxed for this would be 2x 35# (women) 2x50#(men), but use whatever you have that allows you to maintain good form.    You can also simulate this with banded good mornings, if that's all you have.   Use the same tempo method for the banded good mornings as you would with the dumbbell deadlifts.   Now if you have a heavy tire to flip, lets flip that today in lieu of deadlifts if you don't have a barbell.  You can also deadlift your couch or bed, add weight to it for more of an effect, or you can even do isometrics by trying to deadlift your car or truck!  

SLIPS as RXED

GENERAL WARM-UP

2 rounds of:
50-foot bear crawl
50-foot crab walk
5 medicine ball deadlifts
5 medicine ball deadlifts + shrug
5 medicine ball front squat
5 medicine ball high hang squat clean
5 medicine ball clean

SPECIFIC WARM-UP	

Deadlift
2 sets of, using an empty barbell of:
10-second hold in set-up position, 
Then, 1 segmented deadlift:
Deadlift to below knee
Deadlift to mid-thigh
Deadlift to hips (full range of motion)
Lower to mid-thigh
Lower to below knees
Lower to shin

Build-up
Build up to the first working set by performing sets of 10-7-5, increasing in load each set.

SLIPS
Handstands
EMOM 12 minutes:
1-2 descents from a handstand in a straddle

Stretching
EMOM 8 minutes:
1. Banded hamstring stretch, right
2. Banded hamstring stretch, left
3. Pigeon stretch, right
4. Pigeon stretch, left

AT HOME VERSION
Practice SLIPS for 20 minutes.

Single-leg object* stiff legged deadlift 
10-10-10-10-10-10-10 per leg
Between each set perform 12 object* rows
*Use any object you can deadlift or row

Champions Club Scaling Notes

RANT
Nothing to rant about today

NEW TO CROSSFIT SCALE
AMRAP in 15 minuites of:
7 deadlifts
:30 handstand hold
*keep the deadlift weight light-ish for technique practice, don't let back round

MAIN DECISION
Am I ready to go heavy for 7, or do I want to work on technique and go more reps

WHAT ABOUT THE MOVEMENT
Squatting - less ROM than formal back/front/overhead squat, lots of midline demand, arms in a weird dangling position, heavy loading on everything

WHAT ABOUT THE REP SCHEME
A number that starts to blend stamina and endurance into a traditional strength lifting format

LEARNING HOW TO COOK
7 would be a good number if you are feeling really good and have the technique to maintain a neutral midline at a heavy weight for 7reps. If you can't then up the reps to whatever feels like you got something out of that set. Any random number will be fine, but you just have to play it by feel. One set you might feel it at 13, the next you might have 22 good ones in you. If you're staying at 35 lbs, doing 7 reps doesn't make much sense. Obviously excluding the older people.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
:45 of deadlift practice
:45 of L-sit or Handstand practice
Repeat 10 times, rest as needed between sets

GENERAL FEAR LEVEL: 6