Wednesday

200617

Workout of the Day

79

Practice SLIPS for 20 minutes

Deadlift 7-7-7-7-7-7-7 reps

Share your at-home modifications and loads in comments.
Compare to 200414.

The Foot, Part 1: Muscles

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Comments on 200617

79 Comments

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Shawn Hakimi
October 2nd, 2023 at 2:49 pm
Commented on: 200617
SLIPS completed. 

Rx'd

50# dumbbells wearing a 25# vest for all sets. Both dumbbell heads touch the ground on each rep.
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Kang Gyeong Ho
March 6th, 2023 at 8:17 pm
Commented on: 200617
남(m)/46/171cm/94kg/230306/
Practice SLIPS for 20 minutes
Deadlift 7-7-7-7-7-7-7 reps
Share your at-home modifications and loads in comments./
오늘기록 20-30-40-50-60-80-110kg(기록 갱신)
이전기록 20-30-40-50-60-70-95kg/
월요일 저녁 두번째와드
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Doug Brubacher
June 19th, 2022 at 12:59 am
Commented on: 200617
CFWUx2 10*45*2 10*95*2 10135*2 185 196 207 218 223(5+1+1) 223 223
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Tim McManemy
August 27th, 2021 at 12:42 pm
Commented on: 200617
115-135-155-175-195-215-225(x2)
E4MOM
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Chin-Sheng Chou
November 8th, 2020 at 3:28 am
Commented on: 200617
265/275/285/295/305/310/315
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Kury Akin
October 23rd, 2020 at 1:18 pm
Commented on: 200617
Did my regular SLIPS
85.95.105.105.105.105.105kg
Prev. 115. 125. 125. 115. 115. 115. 115kg
Didn't check my previous before going in but I'm carrying a shoulder strain so took it easy.
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Nate Gordon
September 4th, 2020 at 5:41 pm
Commented on: 200617
265-285-305-325-345-355-365
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Clint Michael
August 20th, 2020 at 1:29 am
Commented on: 200617
225, 225, 235, 240, 245, 250, 255
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Cy Azizi
July 31st, 2020 at 7:53 pm
Commented on: 200617
135, 185, 225x5, 225x7, 235x5, 225, 225
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Giuseppe Petrillo
July 10th, 2020 at 7:14 am
Commented on: 200617
150-150-150-150-150-150-150 kgs
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Jeff Chalfant
July 9th, 2020 at 1:58 am
Commented on: 200617
245-275-315-365-405-315-315
Belted on the 405, 3-6m rest. Did better than last time’s 7x7 but I took it easy last time on purpose. Went for a single super heavy set this time. 7 at 405 may be the most reps I’ve done with 4 wheels at such a low body weight. 

Did the SLiPs/warmup from the CrossFit training Instagram. Did 40 momentary L sits on the ground for each 2 minute interval. 
mixed up the plank work, and stretched shoulders and calves more than glutes. 

178/41/69”
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Benjamin Schill
June 26th, 2020 at 12:36 pm
Commented on: 200617
M/42/6’3”/215

135-225-275-285-295-305-225

smoked after 305 and all felt heavier than anticipated!
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Kevin Miller
June 24th, 2020 at 10:59 pm
Commented on: 200617
No bar at home so I did 7x10 with 75# dumbbells
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Christian Simpson
June 24th, 2020 at 10:49 pm
Commented on: 200617
4/14/20: 185/205/225/235/240/245/250#
Today: 205/225/245/255/265/275/285#
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Karina Findlay
June 24th, 2020 at 9:51 am
Commented on: 200617
95-95-115-115-125-135-135# DL
kipping practice on rings/handstand holds afterward
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Karina Findlay
June 24th, 2020 at 9:48 am
Commented on: 200617
95-95-115-115-125-135-135#
kipping practice on rings/ handstand holds afterward
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Ralph Keeley
June 23rd, 2020 at 11:47 pm
Commented on: 200617
M/34/6'/175#

185/225/275/315/345 (10# PR)/305/305
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Mike Scott
June 22nd, 2020 at 2:00 am
Commented on: 200617
135, 155, 175, 195, 225 x6 - tweaked rt meniscus area, finished two more reps then decided to stop. Finished w/ GHDs.
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Eric Root
June 21st, 2020 at 6:12 am
Commented on: 200617
135,145,155,166,185,205,215. Only have 215 worth of plates.
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Edgar Reyes
June 20th, 2020 at 5:22 pm
Commented on: 200617
last rep was 225 didn't have more weight - could have done upto 315
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Thiago Martinez
June 20th, 2020 at 4:41 pm
Commented on: 200617
I did today and it was Awesome to develop my posture and grip.

1 rd 60kg
2 rd 70kg
3 rd 80 kg
4 rd 90 kg
5, 6 and 7 rd 100kg (225lbs)

God bless you
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Scott Wiedmeyer
June 20th, 2020 at 4:50 am
Commented on: 200617
33 / M / 5'9" / 137lbs

SLIPS completed

Dumbbells single-leg deadlifts x7 right leg, x7 left leg
15-15-20-20-25-25-20

I don't have enough weight to go heavy, so I decided to try the one-legged version this time.  I don't think I've ever done them before. They made me feel surprisingly lightheaded.
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Morgan Greene
June 19th, 2020 at 7:36 pm
Commented on: 200617
255-275-290-300-305-315-315
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MaKenan Sciandra
June 19th, 2020 at 12:06 am
Commented on: 200617
SLIPS 20 min
205-205-205-205-205-205-205
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Myles Lance
June 18th, 2020 at 10:38 pm
Commented on: 200617
255-275-280-285-290-295-300
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Coastie Nick
June 18th, 2020 at 9:52 pm
Commented on: 200617
225-275-320-370(2 reps)-370(3 reps)-370(3 reps)-370(2 reps)

Ran out of plates, had to tie a 50# KB to the middle of the bar.
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Jade Teasdale
June 19th, 2020 at 6:21 pm
😎 bad ass
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Guy Dufour
June 18th, 2020 at 8:33 pm
Commented on: 200617
45/5’9/205
185, 225, 275, 285, 285, 285, 285
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Jade Teasdale
June 18th, 2020 at 3:28 pm
Commented on: 200617
Put up my homemade ring thing! Loads of fun! 
Then, todays WOD. SLIPS 20 MIN. DONE
7X7 DL 155-165-175-185-195-205-215*PR
205 x10 is a PR so I figured I could hit 215 x7.
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Jeffery Powell
June 18th, 2020 at 2:18 pm
Commented on: 200617
SLIPS

5 sets of 10 with 40 pd dumbbells. Tried to get to 7 sets but muscles seized up. Stil out of shape but getting there.
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Grant Shymske
June 18th, 2020 at 2:18 pm
Commented on: Squid Kebobs With Grilled Green Beans & Chili Relish
Good reason to buy squid now hahaha.
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Brad Kurtz
June 18th, 2020 at 1:59 pm
Commented on: 200617
SLIPS ✅
7x7 @ 140/308
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Sam Meixell
June 18th, 2020 at 11:30 am
Commented on: 200617
155-175-185-195-205-215-225
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Js Smith
June 18th, 2020 at 3:14 am
Commented on: 200617
7x7reps:  85#/85/85/95/95/105/105
SLIPS 
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Patrick Gembala
June 18th, 2020 at 1:23 am
Commented on: 200617
135-205-225-245-255-275-305
2 mile run 22:00 just for the hell of it
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Richard Foster
June 18th, 2020 at 12:13 am
Commented on: 200617
SLIPS - Done

Deadlift
195-205-205-205(2)-205(3)-205-185
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Joseph Kopp
June 17th, 2020 at 11:59 pm
Commented on: 200617
225, 255, 275,  295, 315, 335, 345
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Jeffrey Howard
June 17th, 2020 at 11:28 pm
Commented on: 200617
M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

265lb-275lb-285lb-295lb-305lb-315lb-325lb
(edited)
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Steve Day
June 17th, 2020 at 9:33 pm
Commented on: 200617
SLIPS 20 MIN ✔
DEADLIFT 7x7
215, 225, 235, 245, 255, 265, 275
(edited)
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Shaun Stapleton
June 17th, 2020 at 9:24 pm
Commented on: 200617
135-225-275-315-335-365...I was done after 6 sets lol
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Philip Cunningham
June 17th, 2020 at 8:29 pm
Commented on: 200617
Well that was fun. 

125- 145- 1650- 185- 195- 205- 215
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itay derw
June 17th, 2020 at 8:15 pm
Commented on: 200617
Kg/lbs
60/135-65/145-70/155-75/165-80/175-
85/187.5(finished those 7 reps with great effort, took me some time to do them all and my form started to break but I just couldn't quit.)
90/200(did only 2 reps, my form broke completely on the third so i stopped)

*Overall the workout was great since my previous deadlift workouts were only warm-up and a max 5 rep set.(92.5 kg).
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Jonata Ferreira
June 17th, 2020 at 6:54 pm
Commented on: 200617
A potent dose of neuroendocrine response coming yah way after this WOD! #ThisIsCrossFit
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kevin robinson
June 17th, 2020 at 6:19 pm
Commented on: 200617
190
210
220
230
240
250
250
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Antoine Vial
June 17th, 2020 at 6:07 pm
Commented on: 200617
95-100-105-110-115-117,5-120
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Matthew Fahrenkopf
June 17th, 2020 at 6:04 pm
Commented on: 200617
SLIPS; focus on L sits and inversions

Deadlift
7-7-7-7-7-7-7 Right
7-7-7-7-7-7-7 Left
Single Leg with pair of 35 lb. DB
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Jeffrey Howard
June 17th, 2020 at 8:11 pm
Excellent modification.
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Dan Morey
June 17th, 2020 at 5:52 pm
Commented on: 200617
225-235-245-255-255-265-275
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Alex Pham
June 17th, 2020 at 5:11 pm
Commented on: 200617
dumbbells (total weight)
70 x 15
80# x 15
90# x 15
100# x 15
100# x 16
100# x 18
100# x 20
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Nicole Deaver
June 17th, 2020 at 5:07 pm
Commented on: 200617
Deadlifts 
7- 95/ 105/ 115/ 120/ 125/ 135/ 155#
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Steven Odom
June 17th, 2020 at 5:01 pm
Commented on: 200617
Rx’ed 
(E2MOM)
175-195-215-235-255-275-295

All double overhand grip.  I need a longer bar, I use a 6’ bar due to space constraints.  With my current bumpers, this was a maxed out sleeve. 😢
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Charlie Pokorny
June 17th, 2020 at 4:56 pm
Commented on: 200617
285 - 315 - 335 - 355 - 370 - 315 - 315

Compare to 200414 - 305 - 325 - 335 - 345 - 350 - 355 - 320

I am missing Juan's words on the WODs and especially his varied SLIPS suggestions.

m/52/5'11"/200#
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Brendan Mullan
June 17th, 2020 at 4:47 pm
Commented on: 200617
70, 80, 90, 100, 110, 115, 120 kg
👍😅
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Tripp Starling
June 17th, 2020 at 4:44 pm
Commented on: 200617
185-200-205-210-215-220-185

Jackie 105# all sets
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Eric Love
June 17th, 2020 at 3:56 pm
Commented on: 200617
up to 255(7)
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Stacey Thompkins
June 17th, 2020 at 3:20 pm
Commented on: 200617
M/45/6'2"/180#

Trap bar DL
245/255/265/275/285/295/305#
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Michael Arko
June 17th, 2020 at 3:03 pm
Commented on: 200617
170-180-190-200-210-220-230
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Jim Rix
June 17th, 2020 at 2:41 pm
Commented on: 200617
L-sits, scales, and limited planks 
215-225-235-245-255-265(6)-255(6)

200414:  215-235-235-240-240-240-245#
Grip better today.
(edited)
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Charles Meyers
June 17th, 2020 at 2:31 pm
Commented on: 200617
205.2x7
245.2x7
290.2x7
315.2x2
335.2x7
350.2x7
360.2x7
slips
charles Meyers
(edited)
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Randy Crooker
June 17th, 2020 at 1:50 pm
Commented on: 200617
185-205-220-220-220-220-220lbs. 
practiced SLIPS in between sets.
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Richard Jones
June 17th, 2020 at 1:25 pm
Commented on: 200617
50 kg. 8 x 7 going every 30 secs.
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Steve Wetterer
June 17th, 2020 at 1:20 pm
Commented on: 200617
290#  CrossFit Lake Tahoe
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John Clarke
June 17th, 2020 at 12:12 pm
Commented on: 200617
155-205-215-225(f)-135-135-135
135-185-205-225-235-235-235  200414

Back started up on the 225. First 3 sets felt good.
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Christopher Voght
June 17th, 2020 at 11:00 am
Commented on: 200617
135,155,175,195,225,245,265
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Russell Albrycht
June 17th, 2020 at 10:30 am
Commented on: 200617
95/185/185/205/205/205/225 4 reps
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Amedeo Alessio Cerea
June 17th, 2020 at 8:23 am
Commented on: 200617
Slips ✅ 
80-90-100-105-110-120-130kg
(edited)
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Kyungtaek Kang
June 17th, 2020 at 8:17 am
Commented on: 200617
315-lb (all 7x7)
CFHIM - MAKING PEOPLE BETTER
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QiHui Xing
June 17th, 2020 at 7:23 am
Commented on: 200617
✅SLIPS.
200414.174cm/75kg/29age:100-110-120-125-130-135-140KG.
https://youtu.be/kcl_tSgZDNk
200617.174cm/75kg/29age:110-120-125-130-135-140-145KG.
https://youtu.be/nj_EN9xdqT4
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Nathan Michael King
June 26th, 2020 at 12:12 am
Nice SLIPS!
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Toyo Kubota
June 17th, 2020 at 6:36 am
Commented on: 200617
100 105 107.5 110 115 120 125 130 (kg)
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Reza Dehghanzadehsuraki
June 17th, 2020 at 3:41 am
Commented on: 200617
WOD ANALYSIS

Coaching notes:

Template: This WOD follows both “For Completion” and “as heavy as possible” template. For completion is for SLIPS and as heavy as possible is for push jerk.

Purpose: The purpose of the exercise is to perform the heaviest resistance in 7 repetitions. Resistance must be selected so that it is at least 85 percent of an athlete’s 1RM. The amount of resistance should be progressively increased per set. Athletes can strive to maximize their maximum strength in this exercise. In this day, recovery has not been a limiting factor. 

Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.

The reason for choosing reps & sets: The 7 reps are appropriate reps for challenge the strength and hypertrophy, simultaneously.

Physiology (GPP): Strength and muscular endurance plays a major role in this exercise. 

Physiology (energy pathway): The aerobic system is a dominant energy pathway in first part of this exercise program. Furthermore, 7 repetitions per set will make use of the lactic acid energy system in second part.

Anatomy:
Deadlift: Trapezius (middle fibers), Latissimus dorsi, Erector spinae, Biceps, Gluteus maximus, Quadriceps, Soleus

Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK
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Micah Leslie
June 17th, 2020 at 12:10 am
Commented on: 200617
Can someone help me with a modification?

I am on the road with 2 44lb kettlebells and a 60 lb dumbbell.

I also have a light band.... 

Any help would be appreciated.

micahlee.leslie@gmail.com

Or here. 

Thanks

Micah (Montana-28-living on the road CrossFitter since January)
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Nathan Michael King
June 17th, 2020 at 1:41 am
Micah, 

Things that come to mind, with the equipment you have are tempo kettlebell deadlifts and banded good mornings. Either one of those could take care of your strength portion. 

When it comes to SLIPS, pick something to work on your balance, look up "front scale and back scale." Spend some time holding an L-Sit. Get upside down in some sort of fashion. Plank for an uncomfortable amount of time and pick your favorite stretch. All those can me done with minimal to no equipment. 

Hope that helps!
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Js Smith
June 17th, 2020 at 2:17 am
You could try 30-10-30 reps.  A 30-second slow negative rep, followed immediately by 10 controlled but faster reps (one second up, two seconds down), followed by a 30-second slow negative rep. The entire set takes approximately 90 seconds.  Doesn’t sound like much on paper but it’s a burner!
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Micah Leslie
June 17th, 2020 at 4:11 am
Thanks a ton guys!
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Chris Sinagoga
June 17th, 2020 at 12:09 am
Commented on: 200617
Champions Club Scaling Notes

RANT
As I keep trying to simplify these notes, I realize how much it helps me organize my own thinking when I'm coaching. The article from a week or so ago about scaling kind of gave me an idea to try that format here. It's based on Technique, Consistency, and Intensity. The trick part is an advanced athlete can scale a workout for technique and a noob can scale the workout for intensity. But let's try this out. Check the compare-to for the other notes

WHAT ABOUT THE MOVEMENT
Deadlift - squatting, pushing (from the hips), rigid midline, extra load on the midline, external load

WHAT ABOUT THE FORMAT
An evil blend of strength and stamina

TECHNIQUE SCALE
Do sets of 10, 16, 23 1/2, or any other number that gives the person enough feedback to know what is a good rep and what is not. Do some SLIPS in between sets.

CONSISTENCY SCALE
AMRAP in 20 minutes of:
15 deadlifts
:45 L-sit

INTENSITY SCALE
As is

GENERAL FEAR LEVEL: 6
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Weston Smith
June 17th, 2020 at 2:07 am
Chris,

Been following your coaching notes for about a month and a half now I believe and I like the way you break things down. The way you just broke it down will help me tremendously moving forward. I'm still kinda green and I either over do it or I'll scale it too light and feel like I did nothing. With your notes and scaling options it has helped me limit that and get a consistently good workout in. So thank you. 

Smith sends....
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Chris Sinagoga
June 17th, 2020 at 5:41 pm
Hey Wes, thanks for the words! Anything I could add/subtract to make it better?
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Weston Smith
June 17th, 2020 at 8:22 pm
Chris, nothing comes to my mind right off, but I'm still getting used to things again. I took a sabbatical from CrossFit to explore other exercise methods, but ultimately ended up coming back because nothing else really did it for me. So I'm getting back in the groove and fine tuning my diet and trying to work on Range of motion to help me later on get into some of the positions. The notes you put out always break it down big bird and cookie monster style for me so I don't have to focus on planning how I want to do the WOD, I can kinda just plug and play. I know that wasn't much help to the original question, but as I work into it if anything comes to mind I'll be sure to throw it your way.
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