SLIPS completed. 

Rx'd

Two 50# dumbbells while wearing a 25# vest, for all front squats. 

남(m)/46/171cm/96kg/230130/
Practice SLIPS for 20 minutes.
Front squat 5-5-5-5-5 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments./
오늘기록 20-40-60-85kg(2)X/
월요일 저녁 두번째와드

CFWUx2 10*20kg 10*40kg
60kg 65 70 75 75kg

65-85-105-125-135 (lbs)

Attempted Acevedo's SLIPS with about 60% success. Made a change from my usual routine. Got harder as I progressed.
FS. 65. 75. 80. 80. 75kg

E4MOM, on MaxRack

5x165

(tougher than expected, try 170 next time)

185-225-235-245-255f failed on my last rep, lost my grip on the bar

73kg

185-195-205-215(4+1)-225(2+1)-225(2)
Ass to ankles in lifting shoes. Had to adjust my belt on set 4 and I bit off more than I could chew set 5 so I made up for it. SLIpS later. Lost weight recently and looks like a little strength too...

182/41/69”

95, 115, 135, 155, 165

SLIPS 20'
2 Rounds 
All movements 

WOD 
Front squat
5 @60kg
5 @65kg
5 @65kg
5 @70kg
5 @75kg 

*Peso moderado 

165,185,205,215,230 -Pr

RX 24 KG KB, Home

M/33/205

185/205/215/225/240x2

5/12:

Front Squats: built to 185
SLIPS: 4, 4 minute rounds of L-sit progressions, planks, and various stretches to open hips and chest/ shoulders 

135-145-155-165-165

160,170,180,190,200

M/34/6'/175#

215/235/255 (5-lb. PR)/235/225

M/37/166

SLIPS Rx
Front squat #65

SLIPS as per dotcom warmups

Front Squat
135lbs x 5s'

155, 175, 185, 195, 205

B. Rosen SLIPS
135-135-145-150-155

70# goblet squat
5-6-7-8-9-10

33 / M / 5'9" / 137lbs

SLIPS completed

Dumbbells front squats
40-45-50-50-50

105-135-135-135-135

SLIPS ✅ 
I finally got 3, freestanding, SHSPU today! 
85-95-105-115-125-135 
no rack. power cleans from ground.

Slips

Front squat 
18kg/18kg/20kg/20kg/30kg

195-215-235-255-265x3

In: CFWUx3

SLIPS - 20 minutes 

Front Squat 

65-95-115-125-125

Out: 2 mile run 

5 sets of 5 tempo reps (5 down, 5 bottom, 5 up) DB front squats with 9kg (20lbs) each DB.
SLIPS done (EMOM 10 bench tuck hold & front scale)
M / 41yo / 176cm / 70kg

No barbell so I used 35# DBs for FS. 
15 reps first, second and third sets. 20 reps fourth and fifth sets. 

M/39/110KG
90KG-100KG-110KG-110KG-110KG

225lb-225lb-225lb-225lb-225lb

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

185lb-205lb-225lb-245lb-255lb

Great article! And great pic of Laura Phelps at Westside, if this article sparks any interest I highly recommend the Westside Barbell Podcast and the old YouTube videos out there of when CrossFit Staff visited Louie. Lot's of great explanations of conjugate training methodology and why constant variance is so important for developing elite fitness. 

So cool to see behind the curtain a bit on what the Red Shirts are seeing and then correcting.

Wu 95#*8, 115*8
135/145/155/165/175*5

Felt good today...wrist flexibility is improving a lot!

185-205-225-230-235

M/36/165

60/70/80/90/95 kg

Slips in a EMOM format for 20min

Warmed up to 135 and then did 5X5

135, 155, 165, 185, 205 Rx 

Kept the weights low so altered to: 
5 rounds at 5 reps, twice at each weight
35#/40/45/50/55/60
Working on better depth since I’m starting over anyways.  Refused to have Nicole’s 8 year old completely hand it to me.  Haha!

20 minutes mobility work and stretching 

PRIORITY: Strength. Limited dumbbell weight at home. Go slow and pause at bottom to increase intensity (seems backwards, lol)

S: Full ROM
L: Knee tuck holds on dip bar and PU bar 3x20s
I: Wall holds, free standing practice
P: Forward, chest taps x20, side stars
S: Swimmer, knee to chest, hurdler, back pigeon

FRONT SQUAT: Dumbbells and weight vests
97.4# db's total (48.7# ea)
db's + 10#
db's + 20# vest
db's + 20# vest
db's + 20# vest + 20# vest (138.2# total)

Worked from Juan's thoracic SLIPS
Front Squat 5 reps: 205 - 225 - 235 - 245 - 255
m/52/5'11"/200#

135,155,165,175,185. Started too low, once I started, felt strong. Wish I’d started higher! Not a PR, but 20lbs better than last time. 

SLIPS as suggested by Juan Acevedo. A little bit too easy but I added a little bit of additional spice :)

Front Squats 5 x 154
Hopefully strength will improve soon after Corona bodyweight inferno...

SLIPS: 1st time ever, focused on streching hips and wrists
front squats with barbell in kg: 30-35-35-32,5-32,5
kind of restarting CF at home

With nothing heavier than a 35 lbs kettlebell at home, I have nothing to really challenge me in terms of heavy squats.

So I just did a 2 mile run + SLIPS

SLIPS✅
105-115-125-135-145

Jackie
5x10 front squat with 35# bar (form work)

Front Squats 
5/5 - 43#(my 5 year old)
5/5- 55#(8 year old)

5/5/5- 70#(35#DBs)
5/5- 95#(bar)

I added some fun & variety  to my squats today using my kids, DBs, and the bar. 🤷🏻‍♀️😂

Lucas: 135, 145, 155, 165, 175
Me: 135, 155, 175, 185, 195x4 (PR for this wod)

185, 195, 195, 205, 205

110-120-125-130-135lbs
all bars power-cleaned from the ground

185-190-200-210-220
All from the rack 

First time doing SLIPS, quite an eye opener.
FS: 50-55-60-60-60kg (no rack, in house corridor, safety)

SLIPS?!?

M/45/6'2"/185#

Modified to single arm KB front rack squats 5 sets with 5 reps per arm...added ankle weights to my 70# KB for extra weight

70# KB
73#
74.5#
76#
79#

135-185-205-225-235

SLIPS
145-155-165-170-175(3)
Wrists were the LIMFAC today. 

180705:  165-170-175-175-165#

SLIPS - 20 min
Front Squat 5/5/5/5/5
125, 145, 165, 185, 205 lbs

115x5,135x5,155x5,180x5,192.5x5
slips

SLIPS ✅
125, 135, 140, 145, 150lbs 

55 YOM 5’6” 206
 SLIPS
Front Squat
95 Lb X 5. Slow
105X 5
115X 5
125X5
135X5 

SLIPS 10 min
FS
135/135/135/160(pr is 165 from 2015)/135
then 
"Hildy" hero wod
RIP Hildy
w/20# vest
100 cal row
75 thrusters 45#
50 strict pull ups
75 wb to 8' target
100 cal row
43:34
m/50/175
Pretty happy for sure.

Compare to from 2018
FS 135/145/150/155/155
the "Hildy  with same scale as above
54:10

Kept it low #, still jumping back in
45,65,75,75,95

Firstly, anyone planning to ‘put as much weight as backpack allows’ Don’t. this is deceptively dangerous. Most of you know how to handle a barbell or a dumbbell...but if you attempt to clean a ruck/pack, or whatever you call it, loaded with weights (I could easily put 50kg in my GoRuck), it’ll be off balance and awkward. It sounds silly, but I’ve seen so many back issues from my time in the forces and we rarely put anything over 15kg in our packs for training. 

Rant over...sorry. Stay safe peeps, form first and stay safe.

115-135-145-145-145

All from the ground 

Slow, bottom-pause squats with 2 24kg kettlebells all sets.
43/1.78m/77kg

SLIPS
65-75-85-95-105kg.(174cm/75kg/29age.)
https://youtu.be/8iE6Idm0tUM

Globo/Home scale:  If you have a bar, plates and a rack go for it.  Use spotter arms or a spotter if you are using iron plates.  Now, if with a barbell but without a rack, do 5x max reps of what you can clean up to the shoulder if your max clean/power clean is well below your 5rm front squat (you can also build up to a heavy squat clean and then max rep FS).   If you do not have a barbell, you still have options.  1.  If you have dumbbells, or a sandbag, do tempo pause front squats (5 seconds down, 5 seconds in the hole, 5 seconds up).   If you max out, do AMRAP sets.  2.  If you have bands, you can do banded anchor squats (https://www.youtube.com/watch?v=Ao-G8f13VtA).  3.  You can do a single leg squat variation, such as box step ups, Bulgarian split squats, or pistol squats,  add weight to these movements to add resistance if you are proficient and have it available.   If without weights and proficient at pistols, use today to work on pistol variations, including jumping pistols and pistol burpees.  Otherwise build volume in pistols or progressions if you are still working on them.    SLIPS as RXed. 

▶ INTENDED STIMULUS
.
Heavy day! This is a fun day. Given what we have done these past few weeks --all that stamina work--, today is a good idea to go for max load, not max volume. The task is to find the most massive set of 5 your mechanics allow and leave it there. Challenge yourself. As always, keep this in mind: how you move on your warm-up sets is how you move on your massive 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 strengthen them. If you need to develop your technique, that should be your focus today. The options below might help you!
Today use your SLIPS practice to help you find optimal Front Rack mechanics. The thoracic bridge work below should make you feel terrific in that front rack position. Athletes limited by the shoulder and the wrist flexibility can check the video below on how to find their optimal position. 

▶ MANTRA
Proud Chest, deep squat. 

▶ OPTION SLIPS - THORACIC BRIDGE
Rest 1:00 between sets

3 sets
7-10 Reverse Push-ups on Parallettes

then

3 sets
30 seconds reverse plank hold
5/5 Bear Twists

then

3 sets
10 Wall Facing Handstand Pulses
10 Facing Away from the Wall Handstand Pulses

then

3 sets
30 seconds Elevated Feet Thoracic Bridge Hold
5 Wall Bridge Walks


▶ OPTION FOR HOME FRONT SQUATS

5 sets
3-5 Backpack Goblet Squats @5351
rest 2:00 between sets    

LOAD: As heavy as your backpack allows.
5351: 5-second descent, 3-second hold at bottom of squat, 5-second ascent, 1 second hold at top of squat 


▶ 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. 

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

Warm up for 200508:
GENERAL WARM-UP

2 rounds for :30 seconds of:
Spiderman lunges
Air squats
Deadlift with an empty barbell
Hang muscle clean with an empty barbell
Front squat with an empty barbell

SPECIFIC WARM-UP

Front squat
Perform the following with an empty barbell:
20 elbow rotations
10 strict presses
5 1 ¼ front squats
5 front squats, pausing at the bottom for 3 seconds
5 front squats

Build up to the first set with 3-4 sets of 5 reps, increasing in load each set.

SLIPS

L-sit
EMOM 10 minutes
L-sit for 10-20 seconds

Front scale
EMOM 10 minutes
Odd: front scale 15-20 seconds, left
Even: front scale 15-20 seconds, right

AT HOME VERSION
5 sets of:
8 body-weight Bulgarian split squats, per side
12 jumping air squats
20 air squats

Champions Club Scaling Notes

RANT
Joe DeGain said at my recent Level-1 in March that 2-3 minutes between sets is a good enough rest. Anything more than that is just procrastinating.

MAIN DECISION
Do I have the stuff available to make this a good workout, or do I need to get creative?

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
10 front squats
:30 plank hold

WHAT ABOUT THE MOVEMENTS
Front squat - squatting, more upright torso, external load

WHAT ABOUT THE REPS
5 reps if meant for a weight that can feel heavy at 3ish reps, then you have to really dig out for the last two.

LEARN TO COOK
If you don't have the weights/equipment available to do that then adjust to either more reps in the same format, mix some squats in with the SLIPS in a regular couplet/triplet workout format.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
Every 2 minutes perform:
30-second hold for one of the SLIPS
10 dumbbell/odd object squat jumps

GENERAL FEAR LEVEL: 4